Not sport-specific? Start here.

Electrolytes For Athletes

This is the broad starting point — every electrolyte format and brand LYTES stocks, from Redmond Re-Lyte tubs at $1.00–1.25 a serve to LMNT sticks from $28.95 for a 12-pack, built for strength and conditioning, gym training and general team-sport training rather than one specific discipline. Not training for a particular sport, or not sure which of our sport pages is yours? Start here and narrow down by format once you know what suits your kit bag, bottle or locker. Free shipping applies over $149, with orders dispatched from Wollongong in 12–48 hours.

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What goes wrong on training day

  • The second-half fade

    Grip loosening, reps slowing or legs going heavy late in a session is a common signal of sodium loss building over 60–90 minutes of work, not just a tough program. Plain water tops up fluid but replaces none of it.

  • Sugar you didn't train for

    Most sports drinks bundle 20–30g of sugar into every serve to carry the electrolytes. For a training session rather than an endurance race, that's sugar your session doesn't need — separating salt from carbs lets you dose each on its own terms.

  • Salt rings on the training kit

    White marks on a singlet, weights belt or team jersey are a visible sign of a salty sweater. Sweat-sodium testing across professional team-sport athletes has measured basketball and American football players among the higher sodium losers of any sport recorded — see the calculator below for the actual figures.

  • Two sessions, one bottle of water

    An early gym session and an evening team training block, or a double day in pre-season, both draw on the same sodium stores. Replacing only with plain water across back-to-back sessions leaves that second round of loss uncovered.

Sweat and sodium on a 75 minute training session

Typical ranges for moderate-to-vigorous training — a weights session, team practice or conditioning circuit. Pick the conditions to see what you're losing and what it takes to replace it.

Sweat rate0.9 litres per hour
Sodium in sweat830 mg per litre
Fluid lost over 75 minutes1.1 litres

2 × 750 ml bottles

Sweat rate and sweat sodium vary widely between athletes and rise with effort and heat more than with time on the clock. Use these figures as a starting point, not a prescription.

Sodium lost in the session 934 milligrams

Roughly 0.9 serves of a 1000 mg sodium electrolyte serve, or about 747 mg per hour for the session.

Plain water replaces none of it.

Sweat rate and sweat sodium ranges here are built from real training and competition data on team-sport athletes, not a measurement of any individual — actual sweat rate and sweat sodium concentration both vary widely between people. Sweat rate figures are informed by Barnes, K.A., et al., "Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: an update and analysis by sport" (Journal of Sports Sciences, 2019), which reports whole-body sweating rates of roughly 0.8 L/hr (baseball), 0.95 L/hr (basketball) and 1.5 L/hr (American football) across 1,303 athletes. Sweat sodium concentration ranges are informed by Baker, L.B., "Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability" (Sports Medicine, 2017), which found an average sweat sodium concentration of ~826 mg/L across 506 athletes (football, basketball, baseball, soccer, tennis and endurance sports), ranging from 460–1840 mg/L between individuals. These are cross-checked against the American College of Sports Medicine's position stand on exercise and fluid replacement, which recommends 300–600 mg sodium per hour for exercise lasting over an hour. Use this as a starting point, not a prescription — see a sports dietitian for individual advice.

Brand in focus

Redmond Re-Lyte

810mg sodium. Real salt from an ancient seabed. Zero sugar.

The best-value tub in our range, and the one to reach for if you're not sure where to start.

  • 810-1000 mg sodium per serve, from Redmond Real Salt
  • Zero sugar, naturally sweetened with stevia
  • $1.00-$1.25 a serve in the tub - our best-value tub format
  • Free metro shipping over $149
  • Dispatched same day before 12pm AEST
Shop all Re-Lyte

Brand in focus

LMNT

Zero sugar. 1000 mg sodium. Built for people who sweat.

The highest sodium dose we stock, for the saltiest sweaters and back-to-back training days.

  • 1000 mg sodium per stick
  • Zero sugar, fasting friendly
  • Free metro shipping over $149
Shop all LMNT

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The format matters as much as the formula. Pick what suits your training bag, bottle or locker.

Don't forget the other half of fuelling

Electrolytes replace what you sweat out. Carbs replace what you burn.

Past about 90 minutes of hard training, sodium alone will not stop you fading. Gels and chews top up the carbohydrate your legs and lungs are burning, so you can dose salt and fuel separately instead of relying on a single mix to do both jobs.

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Not sure yet?

Three quick questions, one recommendation

Answer three questions about how you train and we'll point you at a brand to start with. Prefer the full version? Take the complete quiz.

How salty do you sweat?

What Australian buyers say

Real reviews from verified LYTES orders across this range.

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Great product and as detailed online

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Anne · Verified buyerAncient Sea Salt Crystals - 226g

Athletes and electrolytes, answered

How much sodium do I need for a normal training session?

The American College of Sports Medicine recommends roughly 300–600 mg of sodium per hour for exercise lasting over an hour, scaling up in heat or with a heavier sweat rate. For a typical 60–90 minute gym or team session that works out to somewhere between half a serve and just over one full 1000 mg sodium serve — see the calculator above for a range based on your conditions.

Do I need electrolytes for a 45–60 minute weights session?

Usually not, unless you're training somewhere hot, sweating heavily, or stacking sessions across the day. Under about an hour in normal conditions, water and a normal diet generally cover it — electrolytes start to matter more once a session runs past 60–90 minutes or you're doing two sessions in one day.

What's the actual difference between LMNT and Redmond Re-Lyte?

LMNT carries 1000 mg sodium, 200 mg potassium and 60 mg magnesium per stick with zero sugar — the highest sodium dose we stock. Redmond Re-Lyte uses real Redmond Real Salt from an ancient seabed, with 810 mg sodium (flavoured) to 1000 mg (unflavoured), 400 mg potassium, 50 mg magnesium and 60 mg calcium per serve, and its tub is the best value per serve of anything we stock.

I train twice a day — should I take electrolytes for both sessions?

Back-to-back sessions draw on the same sodium stores, so it's worth treating each session on its own terms rather than assuming one serve covers the whole day. A salty sweater doing an AM and PM session can be looking at two or more serves across the day.

Will electrolytes stop me cramping?

We can't claim that — electrolyte products are regulated as food, not a treatment. What we can say is that cramping late in a session is often associated with high sodium loss through sweat, and replacing that sodium is one factor athletes manage as part of training, alongside conditioning and load.

I'm not training for a specific sport — where do I start?

Right here. This collection covers every format and every brand LYTES stocks, rather than being built around one discipline. If you already know you're a heavy or salty sweater, start with LMNT or Re-Lyte's higher sodium serves; if you're not sure, a tub is the cheapest way to try a format before committing to a full pack.

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Take our quiz and we will match you to a brand and format based on how you ride, or start with a taster pack and try a few before committing to a full size.