For hydration with sea salt water, add 1/8–1/4 teaspoon fine sea salt per liter; for illness or severe heat, use an ORS packet based on WHO’s formula.

For thyroid health, keep seaweed to 1–2 nori sheets or ¼–½ teaspoon kelp flakes per day unless your clinician advises otherwise.

Most adults take 1–2 g of sea buckthorn oil per day; clinical trials often use 2 g daily, while juices range from 30–300 mL based on strength.

For iodine from seaweed, use small, labeled servings: 1–3 g dried nori or 0.1–0.3 g dried kelp usually meets daily needs.

Most adults can meet iodine needs with 1–2 nori sheets or a small sprinkle of wakame; avoid daily kombu since amounts can exceed safe limits.

For electrolyte water, start with 1/8–1/4 teaspoon fine sea salt per liter, then adjust to sweat rate, heat, and taste.

Use weight as the benchmark: match grams of salt, not spoons, when swapping sea salt for kosher salt in any recipe.

Most adults do well with 3–10 g sea buckthorn powder per day, split with meals; start at 3–5 g and cap at 10 g unless your clinician says otherwise.

For most adults, sea kelp should only cover the iodine you need—about 150 mcg a day—without pushing you near the upper limit.

For sea salt spray, men should start with 3–5 sprays on damp hair, then add 1–2 as needed based on length, density, and desired texture.