You’ve probably heard about the dangers of consuming large amounts of sodium in the form of table salt, but you may be wondering why someone would intentionally add even more sodium to their food and drinks. . But there’s another side to the sodium story, especially for endurance athletes like cyclists: whether you should start taking salt tablets during your rides.
Cycling is a labor-intensive sport that makes you sweat a lot. The beads of sweat that fall on your handlebars contain more than just water. It also contains a mixture of electrolytes such as sodium and potassium.
“Electrolytes, including sodium, are like power lines in our bodies. Electrolytes are positively or negatively charged ions that carry electrical signals that maintain body fluid levels, muscle contractions, and neuron activity. ” says registered dietitian Marni Sambal. Author of Trimarni Coaching and Nutrition. essential sports nutrition To tell bicycle. If you’ve ever noticed a white scab on your jersey after going out for a big ride, it’s sodium. It is the electrolyte that is released in the largest amount during a profuse sweat session and is probably the most important electrolyte that needs to be replaced.
Replacing sodium lost during exercise is important both during and after exercise. Many cyclists rely on sports drinks for replenishment, but you can also use salt tablets.
But what are salt tablets? How do they work? Can they help you reach your race day goals? Here’s a look at an athlete’s sodium needs and how much salt to use during and after your ride. Here’s everything you need to know about whether a tablet is right for you.
Why do I need to supplement with sodium?
Because sodium is found in high concentrations in sweat, it is the electrolyte most likely to drop below equilibrium when you sweat during exercise. “If we don’t replace the water and electrolytes (sodium) lost through sweat, a series of negative events occur, including increased osmolarity. [how many electrolytes are in your sweat], a decrease in blood pressure and an increase in heart rate,” explains Sambal. None of these will lead to good performance of the bike.
Just drinking water is not enough. In fact, Sumbal says, drinking too much water too quickly without getting adequate sodium can cause sodium levels to drop as the amount of water in your body rises, which causes your blood cells to swell. “Excess fluid intake dilutes plasma electrolyte concentrations, which can cause sodium levels to become dangerously low, causing hyponatremia,” she explains.
Symptoms of hyponatremia, or low blood sodium levels, include confusion, headache, vomiting, muscle weakness, and even death. Therefore, it’s a good idea to incorporate some sodium into your sports nutrition plan.
Typically, athletes who consume little salt in their diets, consume too much plain water too quickly, or who sweat profusely due to insufficient intake of fluids and electrolytes, are deficient in sodium during exercise. Sumbal says there is a risk of doing so.
When should I supplement with sodium?
If your ride time is 60 minutes or less and your total sweating is low, you probably don’t need to supplement with salt.
However, longer, more strenuous rides (think all-day or full-body effort) can cause greater losses, and because you ingest more water, you reduce the amount of sodium in your blood. We recommend not diluting it too much. Smart move.
This may be the case if it is hot and humid, if you are not sufficiently acclimatized to hot and humid environmental conditions, if you sweat a lot (more than 1.2 liters per hour), or if you have a subjectively “salty sweater” (i.e. your shirt is too sweaty). This is especially true if you are (white stains caused by sweat) or during exercise for more than 2 hours.
Sumbal says that consuming liquid calories (such as in sports drinks) along with sodium can draw more water through the small intestine, optimizing water absorption and retention, increasing plasma volume levels, and increasing blood flow. He added that it helps maintain a good hydration status. . “The sodium in the bottle may also increase her desire to drink,” she says.
A review of studies in endurance and ultra-endurance athletes recommends consuming between 500 and 700 milligrams of sodium per liter of body fluid during long-distance exercise to adequately reduce the risk of developing hyponatremia. is suggested to be desirable. Due to increased sweating in hot and humid environments, an endurance athlete should aim for a sodium intake of 300 to 600 milligrams per hour of activity.
But wait. Does chewing a salt tablet or dissolving it in your water bottle help you get the sodium you need?
What are salt tablets?
As the name suggests, table salt tablets contain the important electrolyte sodium, primarily in the form of sodium chloride or table salt. They may come in tablet or capsule form, and some must be dissolved in liquid, while other types can be swallowed or chewed, allowing the sodium to get into your body faster. Masu.
Other electrolytes in the mixture may include magnesium, potassium, and calcium. Note that there is little research to prove that consuming electrolytes other than sodium during exercise improves performance.
Each brand specifies the amount of sodium in the tablet or capsule, which can range from 100 to 750 milligrams per serving. For comparison, a 20-ounce bottle of Gatorade contains 270 milligrams of sodium, one scoop of Tailwind Rapid Hydration contains 320 milligrams of sodium, and one scoop of Skratch Labs Hydration Sports Drink Mix contains 400 milligrams of sodium.
Do I need salt tablets?
As discussed, there are consequences to losing too much sodium during exercise, but Sumbal is not bullish on salt tablets and does not recommend their use to his endurance athlete clients. “Using salt tablets makes it easier to consume too much salt if you don’t have enough water,” she points out. “Salt tablets are often misused in that athletes focus too much on their sodium needs and don’t consider their fluid and carbohydrate needs, which are needed to replenish sweat lost during exercise. .”
Too much sodium can cause digestive problems, increased blood pressure, swelling of the face and extremities, and headaches, Sumbal said. Symptoms of hypernatremia (too much sodium in the bloodstream), such as confusion, irritability, and seizures, can be similar to those of hyponatremia. Also, some cyclists forget to check the sodium content of their sports drinks and add salt supplements, which can quickly lead to overconsumption.
According to Sumbal, the human body does not lose sodium unless it ingests water in the form of sweat, so consuming adequate water based on the amount of sweat is a top priority. “Then focus on carbohydrate intake, then sodium intake,” she says.
If you exercise in a heavy sweater for more than three hours, you should aim for approximately 28 to 32 ounces of fluid, approximately 60 to 90 grams of carbohydrates, and 600 to 1,000 milligrams of sodium per hour of exercise. “This can be achieved using most commercially available sports drink powders or by adding a small amount of salt to bottled sports drinks,” Sambal explains. In other words, sports drinks can provide the ideal trinity of water, carbohydrates, and sodium, rather than what you would get from a sodium chloride pill.
Studies have shown that sports drinks containing sodium in the range of 230 to 690 mg/L provide optimal absorption and prevention of hyponatremia. This is the sodium concentration found in most commercial sports drinks.
Sumbal emphasizes that some cyclists wear very thick sweaters, which can benefit from adding more sodium (and water) than the standard recommended amount. But again, there’s no need to rely on salt tablets. “If you need more sodium, just add 1/8 teaspoon of salt (about 300 milligrams of sodium) to your sports drink,” she says.
By the way, gels and chews are usually very poor sources of sodium (and water) and should be considered as a way to consume a concentrated source of carbohydrates. That’s all.
Remember, the goal is not to replace 100% of the sodium lost during exercise, but to ensure that sodium is maintained at a level that is safe for health and performance.
To date, there hasn’t been much solid research to pinpoint the potential performance benefits of salt tablets during exercise. In a randomized controlled trial, Scandinavian Medical & Scientific Journal in Sports A study of 26 Half Ironman participants found that salt supplementation helped participants better maintain sodium and fluid balance, as evidenced by the runners’ lower weight loss. Participants who took salt supplements also took less time to complete the race than the control group. However, this study did not consider the differences between consuming sodium from salt tablets and sports drinks.
Salt tablets are useful for endurance athletes who experience heavy sweating, especially if they are careful to avoid excessive intake of sodium, drink enough fluids, and strive to consume enough carbohydrates to maintain adequate energy. may prove advantageous for athletes who are If cyclists prefer to simply gulp down plain water and get their carbohydrates from gels and chews that are generally low in sodium, salt supplements can help prevent sodium levels from dropping into dangerous territory. may be proven.
When it comes to performance, some cyclists mistakenly believe that increasing their salt intake will reduce muscle cramps, when in reality, it can lead to muscle fatigue, poor pacing, and often poor training. A series of factors come into play. Sumbal says there is no evidence that salt tablets prevent seizures. “If you’re overworked and have cramps in your calves, adding more sodium to your body won’t help,” Sumbal says. And if your cramps are caused by dehydration or electrolyte deficiencies, sodium is only part of the solution.
As for after coming out of a sweat fest in the pain cave, using salt tablets can help replace some of what was shed and certainly help with recovery, but Sumbal recommends adding salt to your hydration drinks. I’ll say again that it’s easier to add two pinches of. This could also be her OJ in a nice big glass, she added. She also recommends not being shy about adding salt to your recovery meals or eating salty foods (like pretzels) after a big drive.
