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# Changes

From Fellrnr.com, Running tips

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{| {{table}}

| align="center" style="background:#f0f0f0;"|'''Source'''

| align="center" style="background:#f0f0f0;"|'''Sodium - mmol per liter'''

| align="center" style="background:#f0f0f0;"|'''Sodium - grams per liter'''

| align="center" style="background:#f0f0f0;"|'''Sodium ~~– ~~- grams per pint'''| align="center" style="background:#f0f0f0;"|'''Salt ~~– ~~- grams per pint'''

|-

|Blood||~~6~~140||3.~~1~~2||~~2~~1.~~9~~5||~~7~~3.~~3~~9

|-

|Sweat of un-acclimated, unfit||~~3~~80||1.~~5~~8||~~1~~0.~~7~~9||~~4~~2.2

|-

|Sweat of un-acclimated, fit||~~2~~60||1.~~6~~4||~~1~~0.~~2~~7||~~3~~1.7

|-

|Sweat of acclimated, fit||~~1~~40||0.~~8~~9||0.~~9~~4||~~2~~1.~~3~~1

|-

|Gatorade||18||0.4||0.2||0.5

|-

|Water + 1/4 Teaspoon salt per quart||27||0.6||0.3||0.75|-|Gatorade+ 1/4 Teaspoon salt per quart||45||1.0~~.9~~||0.5||1.2

|}

===Examples===

Here are some hypothetical examples

* Adam, a fit, heat acclimatized runner, weighs himself before and after his run and the difference is 8 pounds, which is roughly equivalent to 8 pints of sweat. We estimate that Adam has lost 0.~~9 ~~4 grams of sodium per pint, for a total of ~~7~~3.2 grams of sodium, which is ~~18 ~~8 grams of salt or about 1.3 teaspoons. * Bob, a fit, but not heat acclimatized runner, weighs himself before and after his run and the difference is 10 pounds, which is roughly equivalent to 10 pints of sweat. We estimate that Bob has lost ~~1~~0.~~2 ~~7 grams of sodium per pint, for a total of ~~12 ~~7 grams of sodium, which is ~~30 ~~17 grams of salt or about ~~5 ~~3 teaspoons.* Charlie, a fit, but not heat acclimatized runner, weighs himself before and after his run and the difference is 8 pounds, which is roughly equivalent to 8 pints of sweat. Charlie had also consumed 80 ounces of Gatorade on the run. This gives an estimate of 8+5=13 pints of sweat. At ~~1~~0.~~2 ~~7 grams of sodium per pint, that’s a total of ~~15 ~~9 grams of sodium, which is ~~37 ~~23 grams of salt or about ~~6 ~~4 teaspoons. The Gatorade provided approximately 1 gram of sodium, or a 1/2 teaspoon.

* For the next run, Charlie changes his drink to add 1/4 teaspoon of extra salt to his Gatorade. He sweats and drinks the same amounts as the previous run. This time, his drink provides him with 4.7 grams of salt, or 3/4 teaspoon of salt.