Tracking Electrolytes

If you’re not sure how much sodium or potassium you’re actually getting each day, the easiest way to find out is by tracking your food for a few days. It doesn’t need to be forever – just long enough to get a sense of where you’re sitting.

The app I recommend is Cronometer. It’s free, simple, and easy to customise.

Step 1: Download and Set Up

[Cronometer – App Link]

• Download Cronometer from the App Store or Google Play.

• Create an account and fill in your basic info (weight, height, sex, age).

• Under Settings → Targets → Nutrient Targets → Minerals, scroll down to make sure sodium, and potassium are toggled on.

• Choose custom values for each. Most people find the following levels supportive:

  • Sodium: 4000 - 6000mg

  • Potassium: 4000 - 5000mg

Step 2: Track a Typical Day

• In the diary, log everything you eat and drink for one normal day.

• Search for specific brands or pick generic options like “ground beef, cooked” or “avocado, raw.”

• At the end of the day, click to open view daily report and scroll down to Minerals to check the totals for sodium and potassium.

Step 3: Adjust and Experiment

If your sodium or potassium intake is low, start by adding a little more to meals or include an electrolyte mix once or twice a day.

Track again after you’ve made the changes and see how your numbers, and your energy, respond. Some people meet their needs through food, others through a mix of salt, potassium citrate, and electrolyte sachets. With a bit of trial and error, you’ll find your own balance.

Step 4: Keep It Light

You don’t have to track forever. Once you get a feel for your intake, you’ll naturally know how much sodium and potassium your body needs. Use Cronometer occasionally as a check-in, especially if your diet or training changes.

Want to go deeper? You’ll find this and more inside The Rhythm of Health.