How Much Sod Should I Replace During Exercise?

Trying to make that practical is really tricky and it's something I've been trying to get my head around ever since I did this kind of research. It's a bit of a chicken and egg question you know do you target a specific amount of sodium and then drink to thirst and hope that you know if you're not drinking enough the sodium kind of makes you more thirsty and drags your fluid intake up a little bit? So yeah probably fixing the sodium and allowing the fluid to go up and down according to thirst and how you're feeling on the day is probably the way I would go about it. does it matter if sodium comes in capsule form gel strengths or food? Does it matter