Electrolytes calculator
Calculate recommended sodium, potassium, and magnesium intake based on activity, temperature, and adaptation stage.
When to use
Quick guide on when this calculator is most useful and when to recalculate your values.
- •If you feel fatigue, cramps, or headaches.
- •If you're within the first 4 weeks and still going through keto adaptation.
- •If training volume or heat exposure increased.
- •If you want to optimize hydration and mineral balance together.
Enter parameters
Recommendations
Reference ranges
Why it matters
4A quick overview of how the result is formed and how to apply it in practice.
Foods and habits
5Small practical steps to help you apply the result day to day.
FAQ
5Short answers to common questions about calculations and interpretation.
Can I overdo sodium?
Yes, consider blood pressure and personal limits.
Do I need supplements?
Food is often enough, but supplements can help with heavy activity.
Why do symptoms persist if water is enough?
The issue is often sodium deficit, not just fluid volume.
Can I take electrolytes only post-workout?
Daily distribution is usually more stable, especially during adaptation.
Can I get electrolytes only from food?
Yes, in many cases food is enough. But during keto adaptation, hot weather, or heavy activity, needs can be higher, and supplements or salted drinks may help.
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