The Sweat Ledger
What your run actually costs
See the sodium and fluid a run costs you — measured against the meal that replaces it.
Intensity
Moisture
Sweat saltiness
Salty = white crust on your cap, stinging eyes, gritty skin after a run.
Sodium lost
380 mg
0.5 Lsweat lost
0.7%of body weight
1.0 L/hrsweat rate
DurationLow
HeatLow
SaltinessModerate
No supplement needed
Water and your next meal cover this.
You lose roughly 380 mg of sodium — a slice of one normal meal. Drink to thirst on the run if you like; there's nothing here a packet fixes that dinner won't.
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