How Much Sodium Do You Really Need in Hard Enduro?

Cramps, fading power, and mental fog are often blamed on fitness — but sodium is usually the culprit.

Why Sodium Matters

Sodium regulates:

• Muscle contraction

• Nerve signaling

• Fluid balance

In hot, long, technical races, losses are extreme.

Why Water Alone Isn’t Enough

Drinking water without sodium dilutes blood sodium levels, increasing cramp risk and reducing performance.

Practical Sodium Guidelines

• 600–1200mg sodium per hour

• More in heat or heavy sweaters

• Delivered consistently, not all at once

Liquid delivery via bladder is ideal.

Final Takeaway

Sodium isn’t optional in hard enduro — it’s performance-critical.