Sodium : Primary hydration electrolyte
IntensityEssential mineral regulating hydration, muscle contraction, and osmotic pressure, lost in large quantities through sweat.
Sodium is the most abundant electrolyte in sweat (500-1500 mg/L depending on the individual). Losing too much sodium without replacing it causes hyponatraemia: symptoms ranging from nausea and headaches to confusion in severe cases. The classic long-distance mistake is drinking only water: dilution lowers blood sodium. The baseline rule: 500-1000 mg of sodium per hour beyond 2 hours of effort in the heat, via isotonic drinks, salted gels, or electrolyte tablets.
In TriPaced:
In TriPaced, the race nutrition plan includes hourly sodium recommendations adjusted for expected temperature and race duration. The race-week prep card reminds you of the electrolyte strategy to follow the day before and during the race.