Sodium protocol
Electrolyte Replacement
Protocols
Sodium does the heavy lifting, especially when practice is long, hot, or stacked on top of altitude and heavy sweating.
Long or hot workSalty sweaterPlain water limitOne repeatable source
60-90+ min
Start caring
Heat + altitude
Push harder in
Salty sweater
Big clue
Fluids
Still pair with
When electrolytes matter most
Electrolytes matter most when sweat loss is high enough that plain water alone starts leaving the athlete flat, cramped, or still behind.
Simple sodium plan
Pre-load for athletes who cramp or start behind often
Use sodium earlier during long or hot sessions
Pick one product or food cue the athlete can repeat
Finish with salty food plus recovery fluid after practice
Review the plan if heat, altitude, or sweat rate changes
Watchouts
Too much plain water can dilute sodium and worsen the problem.Nausea, confusion, bloating, or severe fatigue need urgent medical review.Electrolytes help stabilize the system, but they do not fix unsafe symptoms alone.
Give the athlete one defined sodium routine instead of five products and no actual plan.