When to use this
The point where plain water stops covering it — long sessions, hot weeks, or a known cramper on the roster.
- White salt residue shows up on skin, hats, or jerseys after practice.
- Cramping keeps returning even when the athlete is drinking plenty.
- Practices run past 60 minutes in heat and the plan is still plain water only.
Advanced lab
Sodium ranges by sweat profile
The sheet says sodium first. The per-hour milligram ranges by sweat profile, the racing numbers, and a worked example are here so the protocol matches the athlete instead of the team average.
Too much plain water with too little sodium is the dangerous direction — nausea, confusion, and severe bloating during long efforts are emergency signs, not push-through signs. These ranges are adult-derived and youth athletes usually need the low end, so route cramping histories and very salty sweaters to a sports dietitian for an individual protocol.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc. 2007.
Where to go next
