THE LYTEWORK DOSING SYSTEM
The Lytework
Sodium Protocol
Estimate your sodium needs based on sweat rate, duration, and conditions. This calculator converts training data into a practical sodium dosing protocol you can apply during long sessions and racing.
Hydration and sodium intake are two key performance variables endurance athletes can control. Sweat rate determines fluid needs, while sodium concentration in sweat determines how much sodium must be replaced during training and racing.
The Lytework Sodium Protocol™ estimates your sweat sodium loss and calculates a practical mg/hour sodium target based on conditions, duration, and sweat rate.
If you don’t yet know your sweat rate, start with the Lytework Sweat Rate Calculator. Once your sodium targets are established, you can build a complete fueling and hydration strategy using the Race Fueling Calculator.
Sweat & Sodium Loss Calculator
Estimate your sweat sodium loss per hour during endurance training and racing, then convert it into a structured Lytework capsule protocol.
Salt marks on kit, stingy eyes, or salty lips → choose High.
Enter your session details and hit Calculate protocol to see your personalised sodium plan.
How to use Lytework in training
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1 Drink for fluid
Water as normal. Hydrate for thirst + conditions.
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2 Dose for sodium
Lytework on schedule. Not based on flavour.
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3 Set a rhythm
Start: 1 capsule every 20–30 min.
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4 Adjust
More for heat, long sessions, heavy sweat.
Sodium needs vary widely, typically ranging from 300mg to over 2,000mg per hour depending on sweat rate and conditions.
Sweat rate is estimated by measuring body weight before and after training and accounting for fluid consumed during the session.
Sweat sodium concentration varies significantly between athletes, typically ranging from around 300 mg to more than 1500 mg of sodium per hour depending on sweat rate and individual sodium concentration. This variability is why estimating sodium loss can help athletes personalise their hydration strategy during endurance exercise.
This calculator can be used to estimate sodium needs during long-course endurance events such as Ironman races, marathons, and ultra-distance cycling. Sodium loss during these events varies significantly between athletes depending on sweat rate, temperature, and duration. The Lytework Sodium Protocol converts estimated sodium loss into a repeatable dosing strategy for long endurance sessions and races.
Long-course endurance events like Ironman place high demands on hydration and sodium replacement due to prolonged sweat loss.
Athletes may lose anywhere from 300mg to over 2,000mg of sodium per hour depending on sweat rate, intensity, and environmental conditions.
This calculator helps estimate hourly sodium needs so athletes can plan a repeatable hydration strategy during long training sessions and race simulations.
This calculator uses athlete-tested sweat rate methods and typical sodium concentration ranges.
For best accuracy, complete a 45–60 min steady session in similar conditions to your key training or race.
Designed for endurance athletes training in heat, long sessions, or high sweat conditions.
- Long-course triathlon & Ironman-distance training
- Marathon, ultra, cycling, HYROX
- Athletes who cramp, fade, or see salt marks on kit
Using sodium per capsule, athletes can convert their estimated sodium needs into capsules per hour and adjust based on training conditions.
Everyone is different, but common signs can include:
- Heavy salt marks on skin or clothing
- Feeling weak or flat in hot conditions despite drinking
- Headaches or nausea late in long sessions
- A “sloshy” stomach where drinking more feels uncomfortable
Sodium plays a role in fluid balance and absorption, but these symptoms can also be caused by heat stress, under-fueling, or pacing. Use sodium as part of an overall hydration and fueling strategy, not in isolation.
If you have a medical condition affecting salt/fluid balance (kidney/heart issues, blood pressure concerns), check with a clinician.
The system difference
Not a drink. A dosing system.
Most hydration products bundle sodium with flavour, sugar, and fixed doses. Lytework separates sodium from fluid so you can dose precisely — based on conditions, not guesswork.
| Criteria |
Lytework
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Electrolyte drinks
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|---|---|---|
| Sodium precision |
Dose adjusts to the athlete, session, heat load, and sweat rate.
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Fixed per serve. Harder to personalise without changing total volume.
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| Flexibility |
Sodium separated from fluid. Adjust each independently.
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Sodium and fluid bundled together — adjust one, you adjust both.
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| Flavour fatigue |
No flavour. Easier across long sessions and repeated use.
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Flavour becomes difficult over time, especially in heat or multi-hour efforts.
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| Sugar dependence |
No sugar. No sweeteners. No unnecessary extras.
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Often bundled with sugar or sweetness by default.
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| Portability |
Compact capsules. Pocket-sized. No mixing required.
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Bottles, sachets, or powders add bulk and preparation time.
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| Use across contexts |
Works in racing, training, travel, heat, and daily hydration strategy.
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Often designed around drink preparation or specific training windows.
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| Dosing control |
Scale intake up or down as conditions, heat, or duration change.
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Fine-tuning intake requires changing total drink volume consumed.
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| System simplicity |
Works alongside your existing fuel and fluid setup. Nothing to replace.
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Can force combining hydration, sodium, flavour, and fuel into one product.
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From numbers to real-world use
Your calculator gives a starting point.
Hydration needs still change with training load, heat, travel, and context.