Weights, circuits and everyday sessions — not tied to one sport.

Electrolytes For The Gym

This collection covers weights, conditioning and everyday gym training rather than one specific discipline, with every electrolyte format and the three brands built for it — from Ultima Replenisher's 90-serve tub at $1.00 a serve to Venture Pal's 30-stick box at roughly $1.17 a serve and LMNT's sticks from $28.95 for a 12-pack. Not training for a particular sport, or just here for straight sets, supersets or a conditioning finisher? Free shipping applies over $149, with orders dispatched from Wollongong in 12–48 hours.

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What goes wrong on gym day

  • The last-set fade

    Grip loosening or reps slowing in the final sets of a session is a common signal of sodium loss building up over an hour or more under the bar, not just today's fatigue. Plain water tops up fluid but replaces none of it.

  • Pre-workout covers performance, not sodium

    Most pre-workouts and creatine stacks are dosed for pumps and output, not for what you sweat out. Separating your electrolytes from your pre-workout lets you dose sodium on its own terms, without a caffeine hit you didn't ask for.

  • Circuits and finishers push the sweat rate up fast

    Add a conditioning block or a superset finisher to the end of a lifting session and sweat rate follows effort, not the clock — a hard 15-minute finisher can cost more sodium than the hour of straight sets before it. See the calculator below for the numbers.

  • Two sessions, one bottle of water

    An early cardio session and an evening lifting block, or a gym session stacked on top of a team training day, both draw on the same sodium stores. Topping up with water alone across both leaves the second session's loss uncovered.

Sweat and sodium in a 75-minute gym session

Typical ranges across a full session — straight sets, supersets or circuit work, and a conditioning finisher. Pick your session style to see what you're losing and what it takes to replace it.

Sweat rate0.6 litres per hour
Sodium in sweat820 mg per litre
Fluid lost over 75 minutes0.8 litres

1 × 750 ml bottle

Sweat rate and sweat sodium vary widely between people and rise with effort more than with time on the clock — a hard finisher can cost more sodium than an easy hour of straight sets. Use these figures as a starting point, not a prescription.

Sodium lost in the session 615 milligrams

Roughly 0.6 serves of a 1000 mg sodium electrolyte serve, or about 492 mg per hour for the session.

Plain water replaces none of it.

No published study measures sweat rate or sweat sodium concentration during a straight-sets weight-training session as its own category, so this page uses the closest well-studied proxy: a 2018 Revista Brasileira de Medicina do Esporte study measuring sweating rate in 20 healthy adult men across a moderate-intensity continuous-exercise session and a 20-minute bodyweight HIIT circuit (jumping jacks, mountain climbers, burpees, squat jumps) — Machado et al., "Sweat Rate Measurements After High Intensity Interval Training Using Body Weight", Rev Bras Med Esporte 24(3):197–203 (2018), which measured sweating rates of 9.6–10.55 ml/min (≈0.6 L/hr) during moderate-intensity exercise and 26.0–28.9 ml/min (≈1.6 L/hr) during the HIIT circuit. The straight-sets preset above uses a conservative estimate below the study's moderate-intensity figure to account for the rest between sets in traditional lifting. That study did not report sweat sodium concentration, so this page falls back on 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, ranging 460–1840 mg/L between individuals. Hourly sodium guidance is cross-checked against the American College of Sports Medicine's position stand on exercise and fluid replacement (300–600 mg sodium per hour for exercise over an hour). Use this as a starting point, not a prescription — see a sports dietitian for individual advice.

Brand in focus

Ultima Replenisher

55mg sodium. Six balanced electrolytes. Zero sugar.

$1.00 a serve in the 90-serve tub — the gentlest sodium dose and best everyday value in our range, for lifters who don't want a heavy salty flavour on repeat.

  • Six balanced electrolytes: sodium, potassium, magnesium, calcium, chloride & phosphorus
  • Zero sugar, zero calories, naturally sweetened with stevia
  • $1.00 a serve in the 90-serve tub - our best everyday value
  • Free metro shipping over $149
  • Dispatched same day before 12pm AEST
Shop all Ultima Replenisher

Brand in focus

Venture Pal

1000mg sodium per stick. Zero sugar. Real hydration at real value.

1000 mg sodium, 200 mg potassium, 60 mg magnesium and 94 mg vitamin C per stick, zero sugar, from $1.17 a serve — a higher-sodium option with an added vitamin C top-up for four-plus sessions a week.

  • 1000 mg sodium per stick, with potassium and magnesium
  • 100% daily vitamin C per stick
  • Zero sugar, zero calories, stevia-sweetened
  • From $1.17 a serve in the 30-stick box
  • Free metro shipping over $149
Shop all Venture Pal

Brand in focus

LMNT

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

The highest sodium dose we stock, for the heaviest 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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Shop by format

The format matters as much as the formula. Pick what suits your gym bag, shaker 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.

Shop energy gels & chews

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?

The gym and electrolytes, answered

Do I need electrolytes for a normal weights session?

Usually not under about an hour in normal conditions — water and a normal diet generally cover a straight-sets session. Electrolytes start to matter more once a session runs past 60–90 minutes, you add a conditioning finisher, or you're training somewhere warm. See the calculator above for a range based on your session style.

Will electrolytes help me lift more?

We can't claim that — electrolyte products are regulated as food, not a performance treatment. What the research does show is that losing 2% or more of body mass through sweat is associated with reduced strength and power output in resistance training, so replacing sodium is one factor lifters manage alongside programming and recovery.

What's the actual difference between Ultima Replenisher, Venture Pal and LMNT?

Ultima Replenisher carries 55 mg sodium across 6 balanced electrolytes with zero sugar and zero calories, at $1.00 a serve in the 90-serve tub — the gentlest dose of the three. Venture Pal steps up to 1000 mg sodium, 200 mg potassium, 60 mg magnesium and 94 mg vitamin C per stick, zero sugar, at roughly $1.17 a serve. LMNT also carries 1000 mg sodium, 200 mg potassium and 60 mg magnesium per stick with zero sugar — the highest sodium dose we stock.

I do cardio in the morning and lift in the evening — do I need electrolytes for both?

Two sessions in one day draw on the same sodium stores, so it's worth treating each 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.

Should I take electrolytes before, during or after my session?

There's no single rule — some lifters mix a serve into their pre-workout bottle, others prefer to dose after training alongside a protein shake. What matters is replacing the sodium lost, not the exact timing; the format cards above cover the options for fitting it around your session.

I'm not doing a structured program — just training at the gym a few times a week. Where do I start?

Right here. This collection covers every format and all three of our gym-relevant brands, rather than being built around one training style. If you know you're a heavy or salty sweater, start with LMNT or Venture Pal's higher sodium sticks; if you're not sure, Ultima Replenisher's tub is the cheapest way to try a lighter dose first.

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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.