There is a very famous saying which says- no life without sodium chloride. Human life is impossible without table salt, and much as water is essential for our survival, salt that we use every day in homes, aka sodium chloride, is a prime component for our bodies and one of the most abundant minerals on the planet. An essential nutrient for many animals, plants, and human beings, most of the body's sodium resides in the bloodstream and in the fluid that surrounds the cells. The function of sodium is to help the body keep electrolyte levels up and running. These electrolytes become more important during pre-workout sessions, and in fact, sodium is a lot more useful for strength training and workout regimens as the body loses a lot of it when we sweat. Sodium works in tandem with another component called potassium, which is another important set of electrolytes that does not let the body lose important minerals. If the body does not get enough sodium as well as potassium, it may cause energy levels to go low, and eventually, the body gets fatigued, thus unable to bear the workout stress, which could lead to very little contraction of the muscles.
Also Read: Sodium: Functions, Dietary Sources, Deficiency Diseases, And Risk Of Hypertension
Key Functions Of Salt
Sodium or salt helps to regulate several key functions in the body, such as nerve function, blood volume, and maintaining an acid-base balance, besides aiding muscle contraction, which is very important during workout regimens. When there is less sodium intake, the body tries to compensate for it in several ways. Consuming too little salt may lead to increased levels of bad cholesterol, triglycerides, insulin resistance, and hyponatremia. However, this process can decrease the fluid volume of muscle cells, and they may cease to grow. A proper sodium intake can increase muscle size by adding more fluid volume to the muscles, which in the long run also improves the leverage in the joints. Apart from this, certain amino acids are dependent on sodium, which implies these acids can only enter muscles when accompanied by a specific sodium molecule.
Also Read: Amazing Foods To Reduce LDL Cholesterol - Infographic
Sodium consumption comes with many myths. In contrast to what people think, salt may not always contribute to causing excessive water retention in a healthy body. However, one must be mindful of using salt, and it should not exceed the required daily intake. Himalayan salt and rock salt are some good examples of salt that can be used instead of normal refined salt.
How To Use Salt As A Pre-Workout?
You should be taking salt as a pre-workout either by having it as plain salt or as a meal a few hours before exercise.
If you’re taking it in a pre-workout meal, ensure you eat it 2-3 hours before the workout.
If you had a junk-food meal before a workout, then you would observe a different push.
If you are taking plain salt, the ideal way is to mix ½ teaspoon of salt in 350-400 mlof water before hitting the gym to get quick sodium absorption.
We bring some of the benefits of using salt or consuming a sodium-enriched diet during pre-workout.
Benefits Of Taking Salt Before a Workout
Signals Nerve Cells
Using sodium as a pre-workout protocol will help you get a well-toned body because when a nerve signals a muscle to contract, sodium rapidly flows into the cell.
Improves Body Hydration
There is a popular notion that sodium dehydrates you, which is not true. Proper intake of sodium replaces the salts lost in sweat and helps the body retain essential bodily fluids and absorb water effectively. When we sweat, we tend to lose electrolytes during a pre-workout session. A proper amount of salt will help maintain healthy levels of these compounds during exercise and pre-workout sessions.
Augments Body Strength
A lot of strength and power are needed during a hardcore workout. When the body retains unnecessary water, it can bring many ailments. Sodium helps the body shed the excess amount of water,r which in the long run keeps many diseases at bay.
Adds More Fluidity To The Muscles
The right amount of sodium intake helps the body to contract the muscles since it increases the water level, which helps them give a better shape and enhances pumps.
Lowers Exertion
Salt maintains the heart rate low, which aids the body to exert less, thereby resulting in good energy output during exercise.
Improves Endurance
The system exerts less due to the presence of salt, which helps to increase the endurance of the body to take strenuous exercise routines.
Frequently Asked Questions
Why Is Sodium Important During Exercise?
During intense exercise, you lose sodium through sweat, and replenishing it helps maintain electrolyte balance, prevent dehydration, and support muscle function.
How Much Sodium Is Needed During a Workout?
The amount of sodium needed can vary based on the intensity and duration of the workout, as well as individual sweat rates. For most people, consuming sodium through regular meals is sufficient, but during prolonged or intense exercise, sports drinks or snacks containing sodium in limited amounts can be beneficial.
Can I Get Enough Sodium From Sports Drinks?
Yes, many sports drinks contain sodium and other electrolytes to help replenish what is lost through sweat. However, it's important to choose beverages that match your exercise intensity and duration, as well as your overall dietary needs.
How Does Excessive Sodium Intake Affect Health?
Excessive sodium intake can lead to high blood pressure, heart disease, and kidney problems. It’s important to balance sodium intake and follow dietary guidelines to avoid these health issues.
Can Too Much Sodium Intake Affect Performance?
Yes, excessive sodium can lead to dehydration and other health issues that may negatively impact performance. It’s important to balance sodium intake and maintain proper hydration for optimal exercise performance.
How Much Sodium Should I Eat If I Work Out?
If you exercise regularly, you may need between 1500–2300 mg of sodium daily. This can vary based on climate and workout duration.
How Much Salt Should I Take Daily For Sodium?
One teaspoon of table salt contains about 2300 mg of sodium, which is the recommended upper limit for most adults. Athletes may need slightly more due to sweat losses.
How Much Sodium Do You Need When Running?
Runners typically need 300–800 mg of sodium per hour, depending on heat and sweat rate. Long-distance or marathon runners may require electrolyte supplements.
How Much Salt Is Lost During Exercise?
Sweat can contain 500–1200 mg of sodium per litre. The total loss depends on duration and sweat volume.
How Do I Calculate How Much Sodium I Need?
You can estimate sodium needs by measuring your sweat rate and sodium concentration in sweat. Alternatively, use a general range of 300–700 mg per hour as a guide.
What Is A Good Sodium Level?
A normal blood sodium level is between 135 and 145 milliequivalents per litre. It is important to maintain this range to avoid hyponatremia or hypernatremia.
What Does 1 Gram Of Salt Look Like?
One gram of salt is roughly one-fifth of a teaspoon. It looks like a small pile of white crystals or powder.
How Much Sodium Is 100% Daily Value?
100% of the daily value for sodium equals 2300 mg. This is the recommended maximum intake for a healthy adult.
Conclusion:
Salt can deliver several benefits when taken in a prescribed amount with pre-workouts, such as better blood flow, fluid balance, improved endurance, and stronger contractions. It can be taken in the form of drinks or mixed with pre-workout formulas or salt pills. However, remember that high salt intake may lead to the risk of developing heart issues, high blood pressure, and many other conditions.
(This article is reviewed by M Sowmya Binu, Health and Nutrition Expert)
Author Profile:
Preeti Sharma:
Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
- Sodium and health—concordance and controversy
Nancy R Cook, professor, Feng J He, professor, Graham A MacGregor, professor,and Niels Graudal, consultant
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7318881/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468043/
