Per‑serving sodium

Per-serving sodium is the amount of sodium indicated on the nutrition label for each stated serving.

Explanation

Sodium is an essential electrolyte that helps regulate fluid balance, nerve impulses and muscle contractions. During exercise, sodium is lost through sweat, so replacing it is important for maintaining performance and preventing cramping or hyponatremia. On Nutrition Facts panels the per-serving sodium value is listed in milligrams for the stated serving size, along with a percentage of the daily value based on a 2,300 mg limit for the general population. Sports drinks are formulated with sodium because it stimulates thirst and promotes fluid retention, making them more effective than plain water for rehydration. Typical sports drinks contain between 35 and 200 mg sodium per 8 fl oz (about 240 ml) serving and may also include potassium and magnesium. Electrolyte tablets or powders can have much higher sodium concentrations. Knowing the per‑serving sodium helps athletes gauge how much electrolyte they will consume and adjust for sweat losses.

Choosing the right sodium level

For short workouts under an hour, a drink supplying around 50‑100 mg sodium per serving may be adequate. In longer endurance events, guidelines suggest ingesting 300‑700 mg sodium per hour along with fluids and carbohydrate. A 500 ml bottle of sports drink that lists 150 mg sodium per serving will deliver about 300 mg sodium if you drink two servings over an hour. A concentrated electrolyte mix might provide 400 mg sodium per serving, which suits heavy sweaters but tastes noticeably salty. Conversely, low‑sodium or zero‑sodium drinks may supply fewer than 20 mg per serving and are better for general hydration when sweat losses are minimal. Always multiply the per‑serving value by the number of servings you actually consume and consider other dietary sources of sodium so you stay within a range that supports performance without exceeding health guidelines.

Monitoring per‑serving sodium helps you fine‑tune your intake to match your sweat rate. When combined with awareness of serving size, carbohydrate and total fluid needs, it ensures your sports drink contributes to optimal hydration and recovery.

Related Terms: Serving size, Per‑serving carbohydrate, Nutrition Facts, Recovery window, Added sugars