Interactive Assessment Tool
Sports Mineral & Hydration Calculator
Estimate your training-day micronutrient and fluid requirements based on exercise intensity, volume, and physiological sweat rates.
Training Profile
Recommended Target Summary
Nutritional guidelines per active training day
Magnesium Target
480 mg
Dark cocoa, pumpkin seeds, oats
Potassium Target
4,000 mg
Bananas, sweet potatoes, greens
Zinc Target
15 mg
Lean poultry, eggs, legumes
Total Fluid Goal
3.2 Liters
Water + natural electrolyte solutions
Practical Hydration Rule: Weigh yourself before and after strenuous training sessions. For every 0.5 kg of weight lost via sweat, consume approximately 700ml of fluid with electrolytes to restore blood volume.
Electrolyte Concentrations in Human Sweat
| Electrolyte | Avg. Loss per Liter of Sweat | Key Physiological Function | Whole Food Source |
|---|---|---|---|
| Sodium (Na+) | 800 — 1,500 mg | Extracellular fluid volume & thirst stimulation | Mineral salt, naturally salted broths |
| Chloride (Cl-) | 700 — 1,400 mg | Osmotic balance & gastric acid synthesis | Unrefined sea salt, celery, seaweed |
| Potassium (K+) | 150 — 300 mg | Intracellular fluid volume & muscle membrane polarity | Bananas, avocados, sweet potatoes |
| Magnesium (Mg2+) | 10 — 40 mg | ATP energy binding & muscle relaxation | Pumpkin seeds, dark leafy greens, cocoa |
| Calcium (Ca2+) | 20 — 50 mg | Neuromuscular cross-bridge cycling & bone density | Sesame seeds, dairy, fortified plant milk |