SALT, WHY ATHLETES NEED MORE

By: Regan Quaal
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• Athletes must consider that due to their increased activity and sweat production, they are at an increased risk for having to little sodium in their bloodstream (hyponatremia) during training and competition. 
• Adequate sodium balance is necessary for helping your nerve cells send electrical signals called action potentials, that signal your muscles to contract.
• Adequate sodium intake plays an important role in absorption of chloride, amino acids, glucose, and water in the small intestine when trying to refuel the body post training.
• Early warning signs of hyponatremia are similar to dehydration; including feeling weak, nausea, muscle cramps, disorientation, slurred speech, and confusion.  When an athlete is in this state they often put themselves into a worse position because they think they are dehydrated and drink more water, which escalates their hyponatremia problem.             
• It is important for athletes who train at high intensities to get adequate salt before, during, and after exercise.  Studies have shown athletes can lose 2 (or more) grams of salt per liter of sweat and athletes can lose up to a liter of sweat each hour 
• The recommended amount of sodium intake is different for athletes based on how much they sweat/how salty there sweat is.  A good starting point is aiming for 8 grams of sodium per day.
• Adding a ½ teaspoon (1000mg) of Pink-Himalayan Salt to your pre/intra-workout shake has been shown to increase stamina and endurance during training
• Recommended Salt: Redmond Real or Pink Himalayan Salt because they both contain iodine unlike normal table salt.  Iodine boosts the metabolism, the immune system, and fights cancer.
• Sodium’s primary responsibility is the regulation blood volume and blood pressure, along with many others.
• LOW SODIUM = LOW BLOOD VOLUME
• During high-intensity exercise the body’s metabolism is better served by higher blood volume since it translates to better oxygen and nutrient delivery to working cells.  Also, higher blood volume helps the body be more efficient with the removal of fatiguing toxins
• Potassium is dependent on sodium to perform its major functions as the control of the muscle.  Without sufficient sodium these major functions like the regulation and control of skeletal muscle contractions and cardiac muscles contractions will not be optimal, affecting your performance greatly.
• Prolonged low-sodium diets can lower BMR (Basal Metabolic Rate), causing a decrease in resting caloric expenditure (body burning less calories at rest)