Sodium and Athletes

Why is sodium important?

1. It maintains body fluid balance

2. It’s essential for your nerves and muscles to function properly.

Salt is needed by athletes during the heat, and in long, intense energy expenditures. Generally, we sweat more salt in the early stages of exercising, than when we have reached a high level of conditioning. So the newer you are to exercise, the saltier your sweat will be. This doesn't mean a fit person won't need to replace sodium, It just means, their body handles the sodium loss more efficiently. 

Depending on how much sodium you’ve lost, it can be replaced with the salt or sodium in your daily diet and/or consuming a sports drink.

How do you know when you need to replace sodium, and other electrolytes?

If you’re like most Elite Athletes, you’re readily consuming anywhere from 1-3 gallons of water per day. Figure for each gallon of water taken in add a serving of electrolytes. Add in your sweat/sodium losses, and tally up some more servings of electrolytes.

How to Prevent Low Sodium in Athletes

During ultra endurance events such as obstacle courses, Ironman triathlons, marathons, and hours of any type of hardcore exercise, an inadequate repletion of sodium can lead to a dangerous condition known as hyponatremia. For most athletes engaged in prolonged exercise, the danger of this condition is relatively low -  if they remain well fueled, well hydrated, and keep sodium/electrolyte balances in check.

How to keep your sodium levels up:

- Consume saltier foods such as pretzels, broth, sauces, salt bagels, and V-8 juice leading up to race day or a long training session.

-  Hydrate before, during, and after exercise with a sports drink that contains sodium.

-  If you are a salty sweater and you are involved in long distance events, or hours of strenuous exercise, shoot for 100-250 milligrams of sodium for every 8 ounces of water taken in during your training.

What if you’re trying to cut down on salt?

1,500 milligrams-a-day is the suggested amount, however, this is just one of the guidelines, as there seems to be some controversy as to just how much is deemed acceptable on a daily basis. However, in one study it was found the average person consumed more than two and a half times that amount. Other researchers suggest up to 2,400 mg per day, which is the equivalent of 1 tsp.of table salt.

Stay away from these if you’re trying to reduce your salt intake:

Spaghetti sauces(some brands can be found sodium free)

Frozen dinners (dead food)

Commercial vegetable drinks such as V-8

Condiments

Canned vegetable (dead food)

Deli-style meats

Salted nuts

Potato chips and any snack chips for that matter (dead food)

Boxed cereals (dead food) POST Shredded Wheat and Bran has 0 sodium!

Soy sauce

Pretzels (dead food)

Also, be mindful when you are eating out, many meals contain at least 2400 mg of sodium in one sitting!

A good replacement for salt are the many fine herbs and spices available to us as consumers.Try everything you can, and find out what you like.