Electrolyte Needs Calculator
Estimate the sodium, potassium, and magnesium you lose in a workout.
Estimated losses
300
mg sodium
120
mg potassium
24
mg magnesium
That's roughly 1 2THIRTY scoop to fully replace — one before, the rest during or after.
Why most people under-replace
Sweat sodium concentration ranges from about 200 to 2,000 mg per liter depending on genetics, fitness, and heat acclimation. The average is around 950 mg/L. Most "everyday" electrolyte drinks give you 80–250 mg per serving — enough to replace 15 minutes of moderate sweat, not an hour.
The fix isn't drinking more plain water. It's matching what you lose. 2THIRTY's 300 mg sodium + 150 mg potassium + 50 mg magnesium per serving is built to replace a real hour of training — not a token amount.
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