Increasing sodium intake during workouts

Salt and what it is

white snow on brown sand

Salt is a flavorant – it acts as a stabilizer for foods. It consists of two particles – 40% sodium and 60% chloride. Salt is also known as sodium chloride. Additionally, it is also a preservant – bacteria cannot survive when high salt content is there. Salt in small amounts is an essential requirement for the body.  It is required to contract and relax muscles, maintain a balance of minerals, regulate impulses, etc. 

Some athletes avoid salt as they see no need for extra due to their typical eating habits. Some athletes on the other hand end up crusty due to all the salt formation. Therefore, it is essential to determine the amount of salt, more precisely – sodium in your diet. Sodium is the part of salt that affects an individual’s blood pressure levels.

Sodium and It’s Importance

Often, those with high levels of sodium discharge are covered in white lines or salt marks on their jerseys. Constantly, they also may be subject to low-sodium symptoms. They can be fatigue, dizziness, cramps, nausea, vomiting, headaches, cramps, etc. Sodium is extremely important in the fluid adsorption of the body. It affects muscle function, brain functions, intestines, etc. Hyponatremia is another name for low- sodium.

sliced meat on brown wooden chopping board

However, it can be almost impossible to replenish with extreme sodium loss. Therefore, getting somewhere between 400-700 milligrams per hour is a practice. Athletes that risk hyponatremia consists of marathon runners, athletes, or anybody who exercises for more than 4 hours a day. This is because they collect enough water to dilute the sodium level in the bloodstream.

They need to be strict on their hydrating practices, especially during summer. If exercises last for more than an hour, start making a diligent note of your water intake. Additionally, sodium loss depends on multiple factors including intensity, size, gender, environment, etc. Not every individual has the same sweat level. Consequently, not everybody has the same amount of sodium to liter ratio either

Take away

There is a recommended level of sodium we should be consuming daily. Nevertheless, generalizing salt intake for individuals can be a dangerous thing. Especially more athletes and gym-goers who spend hours sweating. The intensity and extent of the workout and day also determine the sodium levels. It is crucial to try and replenish relatively similar amounts of sodium to the body to prevent any problems.

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