SALT AND EXERCISE

Carbohydrates and protein are usually the first things we think of when trying to maximise our athletic performance. Salt, however, is a crucial ingredient that is sometimes overlooked in sports nutrition. Although salt has had a bad rap for its involvement in diseases like hypertension, it is essential for endurance and exercise.

Salt and sweating: 

When we exercise we lose both water and electrolytes through our sweat. The primary electrolytes lost whilst sweating is sodium and chloride (salt). It is therefore essential to replace the salt and electrolytes lost whilst exercising to: 

• Maintain hydration
• Regulate muscle contraction and prevent cramping
• Support nerve function
• Prevent heat exhaustion 
• Regulate blood volume and endurance
• Recovery post exercise

How much salt do we lose whilst sweating?

Although very individual dependent, here are some general guidelines we can follow to get started: 

• Sweat sodium concentration: This can vary from approximately 500 to 1,000mg + per litre.
• Sweat rate: Range of roughly 0.5 to 2.0 litres per hour
• Estimated sodium loss: Given the ranges above, this can vary from 250mg to over 3,000mg per hour, or more! 

Now we have some general guidelines, let's consider some additional metrics. 

Further Assessment

• Weigh yourself - before and after exercise. The weight loss during exercise is primarily due to fluid loss (1 kg ~ 1 L of fluid loss) 
• Urine Colour - dark urine after exercise may indicate dehydration. Light (pale) urine is generally a sign of adequate hydration. 
• Check your clothes - If you have white lines on your clothes after exercise, you're likely a salty sweater and should lean towards the higher ranges above. 
• Get a sweat test - google 'sweat test near me' to get the most accurate assessment. 

How to supplement with sodium and electrolytes?

• Use the methods above to calculate your sweat rate and sweat sodium concentration. 
• Example: You go for a 2 hour long run and weigh 80 kg before and 78 kg post run. You also notice that you have white lines on your clothes, indicating high salt excretion. 
• Sweat rate = (80 kg - 78 kg) / 2 hours = ~ 1 L per hour. 
• Sweat sodium concentration = based on the white lines on your clothes, you estimate ~ 1,000 mg of sodium loss per litre of fluid. 
• Estimated sodium loss = 1,000 mg per hour. 
• Find a quality electrolyte supplement with a profile that meets your individual requirements. 
• Our Endurance Fuel contains 500mg of sodium per scoop in addition to a full electrolyte profile. 
• Using the example above, to maintain hydration and performance, you could take drink 4 x 500 ml bottles of water each with 1 scoop of Endurance Fuel which would give you 2,000mg of sodium and 2 L of water.