Sodium | More or Less?

Hydration, Performance, and the Real Role of Sodium

Sodium is essential for hydration, muscle function, and nerve signaling, yet the conversation around it is full of extremes. Some hydration products overload on sodium. Others avoid it completely. The truth? It’s not about more or less—it’s about what your body actually needs.

 

 

How Much Sodium Do We Really Need?

Most Americans consume around 3.5g per day, mainly from processed foods. While the U.S. Dietary Guidelines set an upper limit at 2.3g, research suggests that negative effects don’t typically occur until intake exceeds 7g per day in healthy individuals. In fact, the optimal range for performance and hydration sits between 3–5g per day, especially when balanced with enough potassium.

So should you increase or decrease sodium intake? That depends on several key factors:

  • How much you sweat (more sweat = higher sodium loss)
  • How much water you drink (higher intake = more sodium excretion)
  • Your diet (processed vs. whole foods impact sodium levels)
  • Caffeine intake (diuretics increase urinary sodium loss)
  • Genetics (some people naturally retain or lose more sodium)

 

 

Sodium Loss: What Happens Inside the Body?

Sodium levels are regulated primarily through urine. 93% of dietary sodium is excreted within 24 hours, assuming intake remains stable.

For most people, daily losses are low. But for high-performers and endurance athletes? Sweat changes everything.

Sweat Sodium Loss (Per Liter of Sweat):

  • Low sodium sweaters: ~0.5g
  • Moderate sodium sweaters: ~0.9g
  • High sodium sweaters: 1.2–1.5g+

Real-world example: If an athlete sweats 1.5 liters per hour, they could lose anywhere from 0.75g to 2.25g of sodium per hour. In a two-hour session, that’s 1.5–4.5g lost—more than most people eat in a full day.

This is why some athletes and high-sweat individuals need aggressive sodium replenishment, while sedentary individuals or those with high dietary intake may need less.

 

 

How Rhythm Adapts to You

Most hydration brands take a one-size-fits-all approach to sodium. We built Rhythm to work with your body—not against it.

  • Rhythm Daily: 230mg sodium per stick—enough for everyday hydration without overloading.
  • Rhythm Sport: 750mg sodium per stick—engineered for sweat loss, endurance, and high-output training.

The takeaway? More sodium isn’t always the answer—but when you need it, you need it. Rhythm is built to adapt to you, your workouts, and your body’s actual needs.

 

 

References

  • Mente, A., O’Donnell, M., Rangarajan, S., McQueen, M., Dagenais, G., Wielgosz, A., ... & Yusuf, S. (2018). Association of urinary sodium and potassium excretion with blood pressure. New England Journal of Medicine, 378(7), 615-624.
  • Graudal, N., Hubeck-Graudal, T., & Jürgens, G. (2017). Effects of low sodium diet vs high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride. American Journal of Hypertension, 30(5), 411-421.
  • INTERSALT Study (1988). INTERSALT: An international study of electrolyte excretion and blood pressure. British Medical Journal, 297(6644), 319-328.
  • Barnes, K. R., & Jeukendrup, A. E. (2019). Sweat rate and sodium loss in athletes: A review and practical recommendations. Journal of Sports Science & Medicine, 37(20), 2356-2366.
  • Jeukendrup, A., & Gleeson, M. (2019). Sport Nutrition: An Introduction to Energy Production and Performance. Human Kinetics.
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