Redefining Human
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Hydration + electrolytes

Water and electrolyte targets for training, climate, and recovery.

Body
Body weight
KG
Height
Used in the energy estimate
CM
Age
YRS
Sex
Used in the energy estimate
Typical sleep window
Average sleep window. Also shifts the schedule below.
Bed
Wake
≈ 8.0 h sleep
Activity
Base activity
Movement outside training
Exercise duration
Training session
01h3h
Exercise intensity
Session effort
Climate
Ambient temperature
Humidity
Affects sweat rate
Modifiers
Extra factors
Daily water target
BMR
1,999
kcal at rest
TDEE
3,365
total daily kcal
Training kcal
616
exercise only
4.2
L
≈ 4,165 mL  |  141 fl oz  |  18 cups
TDEE baseline3.36 L
Weight cross-check3.08 L
Sweat loss+0.80 L
Climate adjustment+0.00 L
Sleep adjustment0.00 L
Final target4.16 L
High target — stay below ~6 L unless you have a specific ultra-endurance protocol. Too much plain water dilutes sodium (hyponatremia).
Injury / inflammation flagged — tissue repair benefits from steady hydration through the day.
Short sleep shifts stress hormones and fluid regulation — consider ~200 ml extra and front-load fluids in the morning.
Distribution schedule (from wake)
07:00
WAKE
500 mL
rehydrate after sleep
09:30
BREAKFAST
500 mL
with food
12:00
LATE AM
458 mL
Steady sip point in the day.
14:30
LUNCH
500 mL
with food
17:00
EARLY PM
416 mL
Steady sip point in the day.
19:00
PRE-TRAIN
500 mL
extra 400–500 ml ~90 min before training
21:00
POST-TRAIN
708 mL
replace ~150% of sweat losses
22:30
CUTOFF
583 mL
ease off near sleep
Context
Estimated sweat volume
Based on current workout and climate
0.95 L
Diet pattern
Typical eating style
Sweat saltiness
Helps estimate sodium loss
Training window
Training time of day
Shifts the timing guide
Electrolyte targets
Na — Sodium
fluid balance + nerve signaling
2,483 mg
Target vs upper limit
2,483 mg
UL: 2,300 mg
Top food sources
Sea salt (1 tsp)2300 mg
Miso (1 tbsp)900 mg
Soy sauce (1 tbsp)920 mg
Pickles (100g)500 mg
Olives (100g)730 mg
Supplement forms
Electrolyte tabs/powder500–1000mg Na/serving — use around training
Table salt to foodPrecise, cheap — ¼ tsp = ~575mg Na

At 1.0L sweat you lose ~983mg Na. Prioritise replacement in your training window.

K — Potassium
muscle contraction + heart rhythm
3,285 mg
Target vs upper limit
3,285 mg
UL: 4,700 mg
Top food sources
Lentils cooked (200g)730 mg
Avocado (½)487 mg
Sweet potato (1)542 mg
Banana422 mg
Edamame (100g)436 mg
Supplement forms
Potassium chloride (NoSalt)¼ tsp ≈ 650mg K — GI upset risk at high doses
Electrolyte mix with K200–400mg/serving — easier than isolated KCl

Whole food is most reliable. Supplements carry GI risk >5g/day. Plant-based diets hit K easily.

Mg — Magnesium
ATP production + 300+ enzyme reactions
388 mg
Target vs upper limit
388 mg
UL: 500 mg
Top food sources
Pumpkin seeds (30g)156 mg
Hemp seeds (30g)110 mg
Spinach cooked (180g)157 mg
Quinoa (185g)118 mg
Dark choc 70% (30g)64 mg
Supplement forms
Magnesium glycinate200–400mg elemental — best absorbed, gentle gut. Take at night.
Magnesium malateDaytime — supports ATP + muscle recovery
Avoid Mg oxide~4% absorption — mostly laxative

Most people are chronically under. Signs: cramps, poor sleep, high resting HR. Demand increases with creatine use.

Ca — Calcium
bone density + muscle function
1,165 mg
Target vs upper limit
1,165 mg
UL: 2,500 mg
Top food sources
Fortified oat milk (240ml)350 mg
Firm tofu (100g)350 mg
Kale cooked (200g)268 mg
White beans (200g)160 mg
Chia seeds (30g)180 mg
Supplement forms
Calcium citrate500mg/dose 2×/day — absorbs without food
Calcium carbonate500mg/dose with food — cheaper, needs stomach acid
Split dosesBody absorbs ≤500mg at once — never stack

Fortified milks + tofu are your levers. Oxalates in spinach reduce Ca absorption.

Supplement timing protocol
Pre60–90 min before · 11:00
Na395mg
electrolyte drink or salted meal
K300–400mg
banana or food source
Mgskip pre
food is sufficient
Caskip pre
not performance-critical pre-session
Load Na + K in the 60–90min window. A light salted meal + water is better than plain water.
IntraDuring session · 12:00
Na543mg
per hour if >60min. electrolyte drink.
K150–200mg/h
in electrolyte mix if >90min
Mgskip intra
not well absorbed during exercise
Caskip intra
no benefit during session
Only supplement Na/K intra if session exceeds 60min. Plain water is fine for shorter sessions.
PostWithin ~30 min · 13:30
Na690mg
with meal or drink — restores plasma vol
K400–500mg
with post-workout meal
Mg200–400mg
glycinate preferred — supports recovery + sleep
Ca500mg
citrate if no food; carbonate with meal
Most critical window. Na restores blood volume. Mg supports overnight recovery. Ca is fine to dose here.

Food comes first, supplements fill gaps. Plant-based patterns are often richer in K and Mg, while Na and Ca may need more deliberate sourcing.

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Water target4.2 L/day
Sleep8.0 h
Sweat estimate0.95 L