Electrolyte Calculator
Supplement DosageCalculate your electrolyte needs for hydration and performance
Logga in för att använda detta verktyg
Gratis tillgång till 200+ hälsokalkylatorer. Spara resultat och följ framsteg.
⚡
Electrolyte Calculator
Calculate your daily electrolyte needs for optimal hydration
⚡
Your Daily Electrolyte Needs
Standard Replenishment
🧂
Sodium
Na⁺
2300
mg/day
Fluid balance, nerve signals, muscle function
🍌
Potassium
K⁺
3500
mg/day
Heart rhythm, muscle contractions, blood pressure
💎
Magnesium
Mg²⁺
400
mg/day
Energy production, muscle relaxation, sleep
🦴
Calcium
Ca²⁺
1000
mg/day
Bone health, muscle contractions, nerve transmission
💧
Chloride
Cl⁻
2300
mg/day
Digestive acids, fluid balance, pH regulation
💧 Recommended Daily Water Intake
2.5
liters / day
70%
10 glasses of water (~250ml each)
🥤 Electrolyte Source Ideas
🥥
Coconut Water
Natural potassium & magnesium
🍋
Lemon + Salt Water
DIY electrolyte drink
🥒
Pickle Juice
High sodium for cramps
🧃
Sports Drinks
Balanced (watch sugar)
⚠️ Signs of Imbalance
📉 Low Electrolytes
- Muscle cramps & spasms
- Fatigue & weakness
- Headaches
- Dizziness
- Irregular heartbeat
📈 High Electrolytes
- Excessive thirst
- Bloating / swelling
- High blood pressure
- Confusion
- Nausea
💡 Electrolyte Tips
- Don't rely on thirst alone - drink proactively especially during exercise
- For workouts over 60 minutes, add electrolytes to water
- Keto dieters need more sodium (3-5g/day) due to water loss
- Balance sodium and potassium in a 1:2 ratio for optimal absorption
- Avoid overhydration - drinking too much water can dilute electrolytes
Logga in för att använda detta verktyg
Skapa ett gratis konto för att få tillgång till alla våra hälsokalkylatorer och spara dina resultat.
100% Gratis - Inget kreditkort krävs
Spara och följ dina resultat över tid
Tillgång till alla 15+ hälsokalkylatorer
Snabb och säker inloggning med ditt Google-konto
Electrolytes
Balance sodium, potassium, and magnesium.