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Salt intake and hydration

Answered on August 19, 2014
Created April 20, 2012 at 10:17 PM

Question first: Should activity level, size/LBM, and water consumption affect salt intake?

I'm 6'2", 200lb, and row 1-1.5 hours per day, 5 days a week in 70?? or greater. Needless to say, I perspire fairly heavily during workouts. I drink at least 3-4 liters of water per day, and my sodium intake is low. Will adding more salt to my diet improve hydration or water retention/use?

F690de6e86fda05bf1b4c2ed834c477b

(180)

on April 21, 2012
at 08:16 AM

Agree. Even a pinch of salt in each liter of water will help keep your electrolyte balance up and help you avoid the onset of Hyponatremia. http://www.rice.edu/~jenky/sports/salt.html

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Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 20, 2012
at 10:29 PM

Un-medical opinion: yes.

At a strenuous 1.5hrs of exertion, you have likely also depleted glycogen stores, as well as copious sweating. Drinking water is fine - drinking water while exerting yourself over great than 1 to 1.5hrs is right on the edge of iffy - you need to get some salts too.

Cordain's "Paleo for Athletes" has suggestions for hombrew "sports drinks" - basically sugar, water, salt, flavor. I'm not advocating grabbing a Gatorade, but since you're right on the edge of glycogen depletion after 90 minutes, a hombrew sports drink (with salts) sure sounds pretty appropriate.

Cheers!

F690de6e86fda05bf1b4c2ed834c477b

(180)

on April 21, 2012
at 08:16 AM

Agree. Even a pinch of salt in each liter of water will help keep your electrolyte balance up and help you avoid the onset of Hyponatremia. http://www.rice.edu/~jenky/sports/salt.html

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