Ingredient
Sodium per litre, as mixed
Research dose
500–700 mg
Evidence: Moderate Taken before training: what counts is the amount in the serving you take.
Per litre of the drink, mixed as the label directs. The AIS: general recommendations are 0.5–0.7 g of sodium per litre of fluid (21–30 mmol/L), a balance between keeping the thirst drive and keeping the drink palatable. Needs differ a lot with sweat rate and how salty someone's sweat is; oral rehydration solutions for large losses carry about 50–60 mmol/L (about 1.15–1.38 g per litre). The AIS takes the 0.5–0.7 g from the ACSM's 2007 position stand on exercise and fluid replacement.
Sources
Australian Institute of Sport. AIS Sports Supplement Framework: Electrolyte replacement supplements (Group A), practitioner fact sheet. Australian Sports Commission; last updated October 2025.
Supports the research dose. Where: Fact sheet, "What is it?": "General recommendations include 0.5–0.7 g per litre of fluid (21–30 mmol/L) with this target being set as a balance between preserving thirst drive and preserving the palatability of fluids"; "What does it look like?": ORS "Typical sodium content is in the range of 50-60mmol/L which is ideal for electrolyte and fluid replacement following large losses". Read the source, checked 9 Oct 2026.
Electrolyte supplements we've checked
11 electrolyte supplements, each judged on how much a day its label's own directions give. See them all, ranked.