Electrolyte Balance (Sodium/Potassium) Calculator
Enter your daily sodium and potassium intake to calculate your Na:K ratio and assess health risks.
From nutrition labels (1 tsp salt = 2,300mg, 1 cup soup ≈ 800mg)
From foods (1 banana ≈ 422mg, 1 potato ≈ 900mg, 1 avocado ≈ 700mg)
Athletes need higher electrolytes, especially sodium
What is the ideal sodium to potassium ratio?
The ideal Na:K ratio is close to 1:2 or even 1:3 (potassium should be 2-3x higher than sodium). Modern diets have an inverted ratio of 2:1 or 3:1 (too much sodium, too little potassium), which increases blood pressure and cardiovascular risk. The WHO recommends less than 2,000mg sodium AND at least 3,510mg potassium daily. This balanced ratio helps regulate blood pressure, muscle function, and nerve signaling.
How much sodium and potassium do I need daily?
Sodium: 1,500mg (minimum) to 2,300mg (maximum) for healthy adults. Athletes losing heavy sweat may need 3,000-5,000mg. Potassium: 3,500-4,700mg daily (most people get only 2,500mg). Potassium is harder to supplement (pills limited to 99mg due to FDA), so focus on foods: bananas (422mg each), potatoes (900mg each), spinach (840mg/cup), avocados (700mg each).
What are signs of electrolyte imbalance?
Sodium too low (hyponatremia): Nausea, headache, confusion, fatigue, seizures (severe). Sodium too high: Extreme thirst, bloating, high blood pressure. Potassium too low (hypokalemia): Muscle cramps, weakness, constipation, irregular heartbeat. Potassium too high (hyperkalemia): Tingling, numbness, muscle paralysis, dangerous heart arrhythmias. Athletes: Weigh before/after exercise - replace 150-200mg sodium per pound lost.
Should athletes use different electrolyte ratios?
Yes. Endurance athletes (90+ min activity) need 500-700mg sodium per hour of exercise, plus 100-200mg potassium. For a 2-hour marathon: 1,000-1,400mg sodium + 200-400mg potassium. Drink 16-24 oz water per pound lost. Recovery: 3:1 carb-to-protein ratio with electrolytes. Avoid plain water during long events - it dilutes blood sodium causing hyponatremia (dangerous).