Salt and training: how much is right?

Salt is more than just the white grains in your salt shaker. If you work out, sweat a lot or often choose ready-made meals, sodium directly affects how you feel, your fluid balance and your blood pressure.

The simple truth is that your body needs sodium, but most people get more than they need. It is particularly easy to overlook when it comes from sauces, soups and ready meals rather than the salt shaker.

Why does salt matter?

The central message of an old Muscle & Fitness Hers article still holds true: sodium and potassium work together to maintain balance in the body. If you eat a lot of salt, it is worth considering whether your diet also includes enough potassium-rich foods.

The National Academy’s Institute of Medicine recommended consuming 4.7 grams of potassium a day to reduce the potential effects of excess salt, such as increased blood pressure, bone loss and the risk of kidney stones. According to the same report, most American women typically got only about half that amount.

The good news is that potassium is no obscure additive. It is found in everyday foods: avocados, spinach, melon, almonds, sprouts, mushrooms, bananas, oranges, grapes and potatoes. These are also easy to fit into your diet if you train.

The problem often starts with salt we fail to notice. Soy sauce, barbecue sauces, processed meats, meat stock, canned vegetables, soups and frozen lunches can all quickly push up your sodium intake.

Even a seemingly healthy choice can come as a surprise. In the original example, a chicken and tuna salad with a mild-flavored pickle contained 700 mg of sodium, almost a third of the daily maximum. A McDonalds Caesar salad with grilled chicken contained 830 mg of sodium without dressing; adding Caesar dressing brought the total to 1.330 mg.

Salt, sodium and training

Are table salt and sodium the same thing? Not quite, although the terms are often used interchangeably in conversation. Sodium is a mineral your body needs for fluid balance, blood pressure, muscle function and nutrient transport. Table salt, or sodium chloride, contains 40% sodium and 60% chloride.

One teaspoon of salt contains about 2.300 mg of sodium. According to the National Institute of Sciences, your body needs about 500 mg of sodium a day, equivalent to one quarter of a teaspoon of salt. The recommended daily maximum was 2.400 mg.

According to the original article, the average American woman consumed 4,000 mg of sodium a day. That is more than even someone who trains frequently needs. Still, being active does not mean you should fear sodium. Timing and circumstances matter.

If your workout lasts more than one hour, especially in hot and humid conditions, your sodium needs may increase. The American College of Sports Medicine recommended consuming 0.5–0.7 grams per liter during training, for example dissolved in Gatorade. The electrolyte composition of a sports drink can improve its taste, encourage drinking, help your body retain fluid and reduce the risk of hyponatremia.

Hyponatremia means having too little sodium in your body. It can develop if you drink a lot of water, lose a lot of salts and fail to replace them. In severe cases, it can even lead to a coma. In general, endurance athletes need more sodium than people who mainly do strength training.

How does salt affect blood pressure?

You do not need to worry about every bite. But it is worth understanding why excess salt can quickly raise blood pressure in some people.

An estimated 25% of people with normal blood pressure and 60% of people with high blood pressure are salt-sensitive. This means that as the amount of salt in their diet increases, so does their blood pressure. If you are salt-sensitive, your risk may increase even when your usual blood pressure still appears normal.

So what actually happens? First, excess sodium can disrupt the balance of ions in your cells. Calcium ion levels increase, the smooth muscles in blood vessel walls contract more strongly, the vessels narrow and blood pressure rises.

Second, sodium binds water. If you are prone to hypertension and eat a lot of salt, your body may retain both sodium and water. Water accumulates in the tissues, including the artery walls. These become stiffer, forcing your heart to work harder.

The cheat day familiar to many fitness enthusiasts can therefore put a sudden strain on your body. One day of very salty eating may cause your body to respond with a faster heart rate, greater fluid retention and higher blood pressure.

Extreme restriction is no better a solution, however. Bodybuilders and fitness competitors have sometimes cut their sodium intake to very low levels, but this can also cause water retention as the body tries to conserve sodium and fluid at all costs.

Salt in your diet: practical choices

The simplest change is to read the label. Look beyond calories and fat. When choosing packaged foods, favor options containing no more than 200 mg of sodium per serving.

• Be careful with spice blends, marinades and ready-made sauces. Season with lemon, lime, herbs and salt-free blends instead.
• Take the salt shaker off the table. Food may taste bland at first, but your taste buds will adjust.
• Don’t automatically add salt to cooking water. First, see whether the dish really needs it.
• Eat more fresh food. The more you base your diet on simple ingredients, the easier it is to control your sodium intake.
• Prepare most of your food at home. That way, you can see exactly how much salt, sauce or stock goes into the pot.

If you feel bloated after lunch, carbohydrates may not be the only reason. The original article cited a bowl of chicken noodle soup containing 2.690 mg of sodium as an example. That’s more than the recommended daily maximum.

FAQ: salt and your daily diet

Should you cut out salt completely if you train?

No. Your body needs sodium, especially if you sweat a lot. It makes sense to limit excess ready-made food and very salty sauces, rather than fear every tiny grain of salt.

Why do I feel puffy after a salty meal?

Excess sodium causes your body to retain water to bring the sodium concentration in your blood to a more suitable level. This can leave you feeling heavier and make your clothes feel tighter.

Does potassium help counterbalance the effects of salt?

Potassium-rich foods support fluid balance and blood pressure. Add potatoes, bananas, spinach, avocados or oranges to your diet, but don’t use this as an excuse to eat very salty food.

Author: SOOL

Source: WHO – physical activity.

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