To Salt or Not To Salt?
The electrolyte market is completely saturated these days. There are a million different electrolytes in a million different formats. All marketed at better hydration, fewer cramps, and peak performance. As with most things in nutrition, the reality of whether or not these products are for you is far more nuanced than the marketing makes it seem. While essential, the universal push for increasing your sodium as an athlete might be overkill for some, while not enough for others. Let’s look at the science to answer this crucial question: Do you need a sodium replacement?
Why Sodium Matters for Athletes
Sodium is the primary electrolyte in we lose in our sweat. This electrolyte is found in our extracellular fluid and is responsible for balancing potassium (another electrolyte) inside our cells. Here are the primary roles of sodium in sport:
Fluid balance: Where sodium goes, water follows. We need it for blood volume (to maintain blood pressure) and to maintain our hydration status. Sodium in a way acts like a sponge to keep the fluid we drink in our cells instead of running through us.
Thirst: An increased blood sodium concentration is what signals your brain that you are dehydrated and need to drink. More salt, means more fluid coming in.
Muscles and nerves: Sodium plays a role in muscle contraction and relaxation. This is why sometimes when we are depleted in sodium a side effect is a muscle cramp.
How Sodium Needs Become Individualized
We used to think that sweat = sodium loss = need to supplement. But recent research suggests there is much more nuance than this.
We don’t all lose the same quantity of sodium over the same amount of time
There is SO MUCH variability in sodium and sweat rates from person to person. There is also variation in your own sodium concentration and sweat rate from one activity to another. We can’t treat every activity and every person the same way. If you are someone who has a high sweat sodium concentration and experiences symptoms of dehydration during activity, you might benefit from sodium loading before and during heavy exercise. If you are someone who does not have a high sweat sodium concentration, you might see no difference with the addition of an electrolyte supplement. It is important to assess individuality when we think about how to supplement.
Cramping isn’t always about sodium
For years athletes who struggle with muscle cramps have been told to eat pickles and bananas to get more sodium and potassium to overcome electrolyte imbalances. If you were one of those people, you can probably attest that it didn’t always solve the problem. That is because cramps can be the result of so many issues, many of which aren’t at all related to electrolytes. Current research is showing many cramps are a result of neuromuscular fatigue, independent of electrolyte status. It is important to assess ALL factors of a training plan when we try to assess issues that arise rather than just turning to an electrolyte packet to solve all of our problems.
Cool Info, but Do I need Electrolyte Supplements?
You already bought the Costco size pack of electrolytes and are wondering if it was a good idea or just an impulse purchase that was easy to justify… The answer is it depends!
For most people — even if you are training 60-90 minutes in normal weather, becoming significantly depleted of electrolytes is unlikely. A balanced diet and plain water are usually sufficient to support this type of activity.
When Should I Use Those Electrolytes I Bought?
You are an endurance athlete — If you train or compete for longer than 2 hours you should definitely be adding some type of electrolyte to your training plan.
You train in heat or humidity — If you are running on the treadmill at your air conditioned gym for 30 minutes, not for you. But if you are running outside in Texas in the middle of July when it is both hot AND humid, you definitely need more than water. These types of conditions dramatically increase you sweat rate thus increasing your need to replace electrolytes.
You are a salty sweater — There are tons of ways to test sweat sodium concentration these days, so if you want to get scientific about it be my guest! You can calculate the exact amount of sodium per hour needed to consume to replace your losses. If you are low tech, don’t fear! If you have white salty stains on your clothes, hats, or skin after a workout you are probably a salty sweater. You are losing a high concentration of sodium through your sweat compared to your friend who doesn’t have any salt deposits on their temple after a run. You should replace with more than just water during your workouts.
You have a high sweat rate — You might not have the salt rings on your clothing, but your clothes are DRENCHED at the end of a workout. A good way to measure this is to weigh yourself before and after your workouts in minimal clothing. Whatever the weight difference is, is your sweat rate. If you are losing 2% or more of your total body weight during a workout you have a high sweat rate and need to be drinking more than just water. Remember how I said sodium acts kind of like a sponge? We want that sponge working in your body to keep more water on board as you workout and rehydrate after.
Consider Your Unique Needs
As I mentioned at the beginning of this post, the electrolyte market is saturated. If you are confused about what supplement to get, don’t sweat it (see what I did there?). I am here to help! Reach out to schedule a session and we can talk about your specific needs (remember, it is nuanced) and what supplement might be the best fit for you. Just as supplement replacement is not one size fits all, not all electrolyte supplements on the market are created equal.
xoxo,
Elizabeth
P.S. If you are ready to start dominating your health goals, go here to set up your free discovery call and book a package.
