03/09/2026
Your riding partner’s sodium plan is not automatically your sodium plan.
Hourly sodium loss depends on two separate numbers:
💧 How much you sweat per hour
🧂 How much sodium is in each litre of your sweat
For example, a rider sweating 0.6 L/h at 500 mg sodium per litre loses about 300 mg/h. Another rider sweating 1.2 L/h at 1,000 mg/L loses about 1,200 mg/h—four times as much, despite doing the same sport.
White salt marks on your kit can suggest that sodium was left behind after sweat dried, but they cannot tell you an exact concentration. Heat, intensity, acclimation, diet and testing method can all affect the result.
Start with representative sweat-rate data, use a reliable sweat-sodium assessment when precision matters, and trial your plan during training. Avoid drinking so much that you gain body mass during the ride.
Sodii provides 1,000 mg sodium per sachet, making it one measurable option within a personalised plan—not a universal hourly prescription. Available from MyLGCycling.
