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Daily Electrolyte Calculator: Sodium, Potassium & Magnesium

Jun 25, 2026

Filed under: electrolyte calculator,  magnesium,  potassium,  sodium

Daily electrolyte calculator

Estimate how much sodium, potassium, and magnesium your day actually calls for, based on national dietary guidance and sweat-loss research.

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Sodium target

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Potassium target

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Magnesium target

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Each Great Lakes Hydration serving provides 500mg sodium, 300mg potassium, and 135mg magnesium (four forms) — plus 1,000mg citrulline malate.

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This is an educational estimate based on published national dietary guidance and peer-reviewed research (see sources below), comparing your target to typical average dietary intake. It is not medical advice. If you have kidney disease, heart failure, high blood pressure, or take medication affecting sodium or potassium levels, talk to a doctor before changing your mineral intake.

Sources and methodology
  1. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. National Academies Press, 2019. (Sodium Adequate Intake of 1,500 mg/day and Chronic Disease Risk Reduction Intake of 2,300 mg/day; potassium Adequate Intake of 3,400 mg/day for men and 2,600 mg/day for women.)
  2. National Institutes of Health, Office of Dietary Supplements. "Magnesium: Fact Sheet for Health Professionals." NIH, updated 6 Jan. 2026, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. (Magnesium RDA: 400 mg for men 19-30, 420 mg for men 31+; 310 mg for women 19-30, 320 mg for women 31+.)
  3. National Institutes of Health, Office of Dietary Supplements. "Potassium: Fact Sheet for Health Professionals." NIH, updated 2 June 2022, ods.od.nih.gov/factsheets/Potassium-HealthProfessional/.
  4. Woodruff, Rebecca C., et al. "Top Food Category Contributors to Sodium and Potassium Intake — United States, 2015-2016." Morbidity and Mortality Weekly Report, vol. 69, no. 32, 2020, pp. 1064-1069. (Average U.S. sodium intake of 3,397 mg/day.)
  5. Hoy, M. Katherine, et al. "Potassium Intake of the U.S. Population: What We Eat in America, NHANES 2017-2018." Food Surveys Research Group Dietary Data Brief, no. 47, United States Department of Agriculture, 2022. (Average dietary potassium intake used to estimate sex-specific gaps.)
  6. Barnes, Kelly 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, vol. 37, no. 20, 2019, pp. 2356-2366. (Basis for activity- and climate-scaled sodium adjustments.)
  7. Skartun, Oddbjorn, et al. "Symptoms During Initiation of a Ketogenic Diet: A Scoping Review of Occurrence Rates, Mechanisms and Relief Strategies." Frontiers in Nutrition, vol. 12, 2025, doi:10.3389/fnut.2025.1538266. (Basis for the +1,000 mg keto/low-carb sodium adjustment, set conservatively within the 1,000-2,000 mg/day range this review cites.)