Refuel: Water and Electrolyte Targets That Rise With Your Sweat

Most apps give you the same water goal every day. But a rest day and a 90-minute run in summer are not the same day. Luntrack's Refuel feature adjusts your water and electrolyte targets to what your training actually cost you.

What changes after training

When you finish a workout, run or ride, Luntrack estimates how much you sweated from the activity, its length and its intensity. Your water and sodium targets for the day rise to match. On rest days they stay at your normal baseline.

Why sodium, not just water

Sweat is not just water. It carries sodium and other electrolytes. Drinking a lot of plain water after heavy sweating while eating very little salt can leave you flat, crampy or headachy. Replacing some sodium with your next meal is usually enough for normal training.

A nudge when you're behind

If you trained and are still behind later in the day, Luntrack can remind you, for example that you are some way short on water, or that salting your next meal would help. Open Refuel to see the numbers.

Simple ways to refuel

• Drink steadily over the next few hours instead of all at once.
• Salt your post-workout meal normally. Soup, broth and salted foods help.
• For long or very sweaty sessions, an electrolyte drink can be useful.
• Log drinks in Luntrack so the water bar reflects reality.

Want the background? Read our article on electrolytes and sweat, or estimate your baseline with the free water intake calculator.

General information, not medical advice. If you have a heart or kidney condition or are on a salt-restricted diet, follow your doctor's advice.

Luntrack is free to download on the App Store.