Na+ Tracker

effective mg

Consumed

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Lost

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To Goal

Daily goal mg

Add Sodium

Name

Loss Factors

☕

Caffeine

≈175mg lost per 100mg above 300mg threshold

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🏋️

Exercise / Sweat

Sodium lost through sweat

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🍺

Alcohol

ADH suppression → more urinary sodium loss (~60mg/drink)

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🥩

Low Carb / Keto

Low insulin → kidneys excrete more Na (~750mg/day)

🍌

High Potassium Diet

>4g K⁺/day promotes natriuresis (~300mg loss)

🌡️

Hot Environment / Heavy Sweating

Non-exercise sweat (sauna, heat, manual labor) at ~300mg/hr

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😢

Crying

~15mg per session · need 2,500 tears to match one SaltStick

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