short question : how much sodium (salt) should i eat per day and also what's important about the sodium/potassium ratio.
i didn't use salt for three months, when running and playing soccer i sweat alot (and drink alot of water too) i was wondering maybe i need to eat some salt to retain some water in body. goal is to increase performance. question is how much to eat? i don't believe in the RDA values as i don't really fit their stereotype bodycomposition and lifestyle wise.
salt / sodium
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Salt is good to replace as it can be sweated away, and also is a component of Urine.
Salt is also good for prevention of Cramps, but too much regular intake can result in a hardening oif the Arteries, something known as Arteriosclerosis.
If you want additional Salt, depending on what is in your current diet, or in any foods you eat, the Guideline Daily Amount, is around 6g's.
You shouldn't need any more than that if at all.
Salt is also good for prevention of Cramps, but too much regular intake can result in a hardening oif the Arteries, something known as Arteriosclerosis.
If you want additional Salt, depending on what is in your current diet, or in any foods you eat, the Guideline Daily Amount, is around 6g's.
You shouldn't need any more than that if at all.
Re: salt / sodium
A condition called hyponatremia (low levels of sodium in the blood) can occur when sodium is not replaced when sweating and drinking water only without electrolyte replacement. Muscle cramps, dizziness, confusion, among other symptoms manifest. Salt is easily replaced with a post workout snack. Depending on your workout, you may need some kind of drink (Gatorade for example). Exercise under 1 hr usually does not require electrolyte replacement.FireMyst wrote:short question : how much sodium (salt) should i eat per day and also what's important about the sodium/potassium ratio.
i didn't use salt for three months, when running and playing soccer i sweat alot (and drink alot of water too) i was wondering maybe i need to eat some salt to retain some water in body. goal is to increase performance. question is how much to eat? i don't believe in the RDA values as i don't really fit their stereotype bodycomposition and lifestyle wise.
i think i'm far from the 6 gr. i wasn't adding salt to food, i drink gatorade and eat soy sauce with sashimi (the less salted one)... i've been asking about this around and apprently sodium is good when you sweat a lot.
i rarely train more than 1 hour, for soccer games i do however play 90 min. i have a race this sunday i'm going to try to load the sodium tomorrow and after tomorrow and see what happens.
also what's the relationship between sodium and potassium, I recall I read on how these two guys have to go together to increase performance? any clue?
i rarely train more than 1 hour, for soccer games i do however play 90 min. i have a race this sunday i'm going to try to load the sodium tomorrow and after tomorrow and see what happens.
also what's the relationship between sodium and potassium, I recall I read on how these two guys have to go together to increase performance? any clue?
the last two races went great, i think sodium is good and i erred by not eating it. so now i load it like the carbs and cycle it as well. i tend to eat the most salt in pre workout meal and most potassium in post workout.
it is true many food contain sodium by themselves but when sweating alot it is better to add salt to the food to make sure minimum intake is there.
from word of mouth (from other runners) potassium intake should go hand in hand with sodium for whatever reason (electrolyte balance but i have no clue what it is and what it is for... apparently is for intra cellular equilibrium in muscles or so) anyway... from hands (feet) on experience sodium is good before racing and i no longer recommend a salt free diet unless you have some health condition that warrants it. also potassium is found in many of the food i like (figs, dried apricots, banana...) and i eat plenty of these daily.
it is true many food contain sodium by themselves but when sweating alot it is better to add salt to the food to make sure minimum intake is there.
from word of mouth (from other runners) potassium intake should go hand in hand with sodium for whatever reason (electrolyte balance but i have no clue what it is and what it is for... apparently is for intra cellular equilibrium in muscles or so) anyway... from hands (feet) on experience sodium is good before racing and i no longer recommend a salt free diet unless you have some health condition that warrants it. also potassium is found in many of the food i like (figs, dried apricots, banana...) and i eat plenty of these daily.
forgot to mention an important part, chloride is very important to the athlete as well, and is part of this whole elctrolyte process... that's why eating salt (sodium chloride NaCl) is recommended, many sodium found in vegetables, meat, fruits etc. lacks the chloride part. the other important guys in the above equation are magnesium and calcium.