Dehydration is a common problem for those participating in exercise and can be exacerbated for those who have long-term health conditions. With heatwaves hitting the UK participation in exercise and sports requires additional consideration, monitoring and planning.
Whilst it is generally accepted that too much salt in our diets is bad for us it is also essential for the regulation of bodily fluids — absorption of vital nutrients and preserving healthy muscle and nerve function.
Most of the sodium we need in our diets comes from salt. Harvard Medical School says we need enough sodium in our diets each day to keep up with the sodium we lose in our urine and sweat. For those aged 50 or younger, it is recommended to have no more than 2,300 milligrams (mg) per day. For the over 50s this reduces to 1,500 milligrams per day. Staying Healthy - Exercise and Sodium covers the basics.
Talking to Fitness First health and nutritional expert, Carly Tierney explains that: “Low sodium levels can cause dehydration, muscle cramps or even organ failure. “If an athlete is sweating a lot, and losing a great deal of sodium, a combination of salty foods or snacks and electrolyte-rich drinks may be preferable for keeping sodium levels up.”
In simple terms, dehydration will occur when the body sweats more than the fluid you consume.
One sign of dehydration is craving salty foods. The great news is that there is no shortage of healthy snacks that you can use to top up your salt levels. Bicycling has compiled a list of their top 8 options to get you started which includes:
Smoothies
Trail mix — a combination of nuts and seeds
Crackers
Popcorn
Edamame — a plant-based protein from boiled soybeans
Hummus vegetarian sandwiches and
Cottage cheese
Stylist Magazine says that whilst sodium makes up around 40% of salt in our diets, it can also be found in some dairy products including milk and yoghurt, as well as egg yolks and celery.
Addison's Disease is just one of many long-term health conditions where maintaining salt levels in the body is essential to good health. Symptoms of a potentially life-threatening adrenal crisis can be very similar to those of the body becoming deficient in salt. Dehydration can also lead to a crisis so maintenance of good salt balances is key to good management of the condition.
Autonomic dysfunction — symptoms of which can include poor temperature control — often linked to Ehlers-Danlos Syndromes — can cause excessive sweating. Often this can be both distressing, embarrassing and troublesome.
The body will lose salt that needs replacing. Poor management will lead to poor exercise performance and symptoms of dehydration and heat exhaustion — especially through the summer months.
As exercise and sports providers, coaches and instructors, ensuring you are aware of and prepared for the signs and symptoms of both salt depletion and the deterioration in any medical condition participants have, will instil confidence, help to keep people well and aid performance.
Additional resources can be found in the following articles: The benefits of salt intake for athletes and Different ways to get the required salt before a workout.
For sport-specific advice Is sodium bad for you by Runner’s World expert Matthew Kadey is a great place to get some support. Sports dietician Lauren Antonucci says:
“High sweat rates caused by running in hot conditions, or a genetic predisposition to be a heavy sweater, could deplete your sodium supply…affect your performance, either in terms of having to slow down your pace, lightheadedness, reduced coordination, or the onset of fatigue where you want to take a nap instead of continuing your run.”
This highlights the importance of good management and knowledge in this area. For those with long-term health conditions the risk is increased and so simply being aware of the dangers and carrying some salty snacks and plenty of fluids on hot days, are both simple precautions and effective in good health management.
Links
Harvard Medical School: Staying Healthy — Exercise and Sodium: https://www.health.harvard.edu/staying-healthy/exercise-and-sodium
Salt and exercise — Why salt is an essential part of your workout: https://www.fitnessfirst.co.uk/blog/salt-and-exercise-why-salt-is-a-essential-part-of-your-workout
How much salt should you intake each day: https://www.stylist.co.uk/fitness-health/nutrition/how-much-salt-a-day/516956
The benefits of salt intake for athletes: https://barbend.com/sodium-salt-benefits-for-athletes/
Different ways to get the required salt before a workout: https://redmond.life/blogs/live-your-journey/5-ways-taking-salt-before-a-workout-can-help-you-stay-fit
Is salt bad for you:https://www.runnersworld.com/nutrition-weight-loss/a25737178/is-sodium-bad-for-you/
Addison’s Disease Self-help Group - Why Salt Blog: https://www.addisonsdisease.org.uk/blog/why-salt
Bicycling — Healthy Salty Snacks: https://www.bicycling.com/health-nutrition/a20017690/healthy-salty-snacks/