Sodium Chloride
Also known as: NaCl, salt, table salt, sea salt, sodium chloride USP
Ordinary salt, about 39% sodium and 61% chloride by weight, and the primary electrolyte lost in sweat. In supplements it is dosed as elemental sodium and used in hydration powders, endurance capsules, and pre-workouts where sodium supports fluid retention and plasma volume during long or hot sessions. Because most people already exceed sodium targets from food, supplemental sodium is aimed at athletes and heavy sweaters rather than general daily use.
Research summary
Supplies sodium, the main extracellular cation governing plasma volume, thirst, and fluid retention, along with chloride for acid-base and fluid balance.
Dosage
Daily amounts, elemental (39% of the compound is the element).
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 100 mg | 200–1,000 mg | — | — |
Doses are elemental sodium; 1,000 mg sodium ≈ 2,540 mg sodium chloride (Na 22.99 ÷ 58.44 = 0.393). Hydration servings commonly deliver 200–1,000 mg sodium and are matched to sweat losses and session length rather than taken on a schedule. No UL is set for sodium; NASEM's chronic disease risk reduction intake (CDRR) is 2,300 mg/day and FDA's Daily Value is 2,300 mg, and total intake from food should be considered when adding supplemental sodium. Excess fluid without sodium during prolonged exercise is a recognized risk factor for exercise-associated hyponatremia.
Source material: evaporated seawater or mined rock salt, refined to USP/FCC grade
As supplied: ≈ 39.3% Na, ≈ 60.7% Cl
Forms of Sodium
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Sodium Chloride | 200–1,000 mg | 39% | Capsule, Powder, Tablet, Liquid | low |
| Sodium Bicarbonate | 14–21 g | — | Capsule, Powder, Tablet | low |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Dense, free-flowing, and cheap; the easiest electrolyte to formulate. Salty taste dominates powders above a few hundred milligrams unless balanced with citrate and flavor. Hygroscopic in humid climates; anti-caking agents are typical.
Formulation notes
Balance with potassium in hydration blends. Sodium adds to the load in people limiting salt for blood pressure or kidney reasons; label the total sodium per serving clearly.
Sources
Related ingredients
Electrolyte Blend (Generic)
ElectrolyteA generic electrolyte blend is a placeholder for an unspecified mixture of sodium, potassium, and magnesium salts (sometimes with calcium and chloride) used in hydration and endurance powders.
Typical: 500–1,500 mg
Taurine
Amino acidA sulfur-containing amino acid abundant in muscle, heart, and brain, and a familiar ingredient in energy drinks and pre-workouts.
Typical: 1–3 g
Potassium Chloride
MineralThe most concentrated common potassium source at about 52% elemental potassium, and the salt used in most blood-pressure trials of potassium supplementation.
Typical: 99–500 mg
Coconut Water Powder
ElectrolyteDehydrated coconut water, made by spray- or freeze-drying the liquid of young green coconuts, sometimes with a maltodextrin carrier.
Typical: 2–10 g
Beta-Alanine
Sports performanceA non-essential amino acid that combines with histidine to form carnosine, the main intramuscular buffer of hydrogen ions during intense exercise.
Typical: 3.2–6.4 g