Electrolytes for Endurance Athletes

She rows a 20 km steady-state session in July heat. She drinks two liters of water and eats nothing. By kilometer 16, her power drops, her coordination suffers, and she feels lightheaded. She is not dehydrated — she is hyponatremic. She diluted her blood sodium by drinking water without electrolytes. Flowbase Endurance Fueling Engine ENDURANCE Duration-based electrolyte and fueling prescriptions for long training sessions. ELECTROLYTES ENDURANCE SODIUM LONG SESSIONS Electrolyte Depletion Timeline 0–30 min: buffered → 30–60 min: declining → 60–90 min: impaired → 90+ min: critical 0–30 Stores buffered 30–60 Begin replacement 60–90 Active depletion 90+ Replacement critical

Coyle (2004) established that endurance performance lasting beyond 60 minutes is limited by fluid and electrolyte losses, not just glycogen depletion. Sodium losses in trained endurance athletes average 800–1,400 mg per hour ∧ Flowbase Electrolytes for Endurance AthletesEndurance sports lose more electrolytes than any other activity. For rowers training 90+ minutes, replacement is not optional — it is the difference between finishing strong and fading. Noah Wickliffe, M.S. · Founder, MyoSport Inc. · 6 min read

during intense exercise — far exceeding what most commercial sports drinks provide (typically 200–400 mg per liter). For rowing-specific endurance work, the combination of high metabolic rate and full-body muscle engagement produces sweat rates of 1.0–2.0 L/hour. Combined with high sodium concentration in sweat (20–80 mmol/L), this creates cumulative deficits that plain water cannot address. The practical recommendation: 500–1,000 mg sodium, 200–400 mg potassium, and 100 mg magnesium per hour of training beyond 60 minutes. Exercise-associated hyponatremia — critically low blood sodium from over-drinking plain water — is more common in endurance sports than dehydration-related collapse (Hew-Butler et al., 2015). The prevention is straightforward: consume sodium with fluids, drink to thirst rather than on a fixed schedule, and avoid over-hydrating with plain water during long sessions. “Water alone is half a solution. Electrolytes are the other half. Miss either one and endurance pays the price.” — Noah Wickliffe, Flowbase Performance Series 800–1400mg sodium lost per hour in trained athletes 1–2 L/hrSweat rate during intense rowing 500–1000mg sodium per hour recommended

The Flowbase AI Coach calculates your per-session electrolyte needs based on duration, intensity, and environmental conditions. It distinguishes between short, intense intervals (minimal electrolyte concern) and long steady-state sessions (critical electrolyte planning) — because one-size-fits-all does not work. The AI Coach prescribes electrolytes by the session, not the day — matching your intake to the specific demands of each training block. Fuel Your Endurance Log your long sessions. The AI Coach builds your per-session electrolyte plan.