Increased Sodium for Athletes - a necessity?

dtraylor
dtraylor Posts: 32
edited September 21 in Food and Nutrition
While a lot of us here are just trying to lose weight, a big part of that is exercise. As we become more fit, our exercise likely becomes more intense and more frequent as we begin to really enjoy being active. The more we intensely exercise, the more electrolytes(salt) we lose to sweat. A great writeup explaining this is here:
http://www.faqs.org/sports-science/Sc-Sp/Sodium-Salt-Intake-for-Athletes.html

So, howcome our sodium level doesn't go up when we log an hour or more of intense cardio, and burn 1000+ calories, sweating profusely the whole time, like from a long run, or long bike ride? I'd be willing to bet my sodium needs on a day like that are higher than someone who is just starting the journey to fitness, has a long way to go yet, and who burns no more than 100 extra calories per day from simply walking for their cardio.

Any thoughts? Is 2500mg aimed at the athlete, whereas the 1500mg recommended by the AHA is generally OK for the non-athlete, or do we need to supplement?

Edit: Apparently potassium is an issue as well. I am glad MFP lets me track my potassium intake as I have found it is lacking in relation to my sodium intake.

"Athletes also may need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities. Eating foods high in potassium can prevent these symptoms. One cup of orange juice, a banana or a potato is sufficient to replace the potassium lost during one to two hours of hard exercise. Sport drinks are poor sources of potassium."
From: http://www.ext.colostate.edu/pubs/foodnut/09355.html


Thanks,

Doug (an old sort-of athlete)

Replies

  • LittleSpy
    LittleSpy Posts: 6,754 Member
    I personally find 2000mg of sodium is more than enough for me. Any more than that and I begin to retain water because of too much sodium. I never feel like my electrolytes are low and I'm a pretty avid exerciser (I probably burn at least 4000 calories most weeks through 5-7 hours of exercise). YMMV, of course.

    Edit: I feel like 2500mg of sodium is the MAX amount to consume, regardless of exercise. If you have an occasional day where you exercise intensely for 3-4 hours, perhaps you should consider an electrolyte sports drink, but I imagine most of us are only regularly exercising 30-90 minutes each day.
  • machinegun74
    machinegun74 Posts: 12
    I do two hours of exercise 6 days a week now and 1 hour on Sunday. Since I started doing half Cardio Intervals half Gorilla Cardio in them morning and P90X at night. I found I feel better when I get north of 3000mg of sodium and have 2 bananas and one glass of orange juice.
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    My daily sodium intake often goes beyond 4000mg, but I also train 8-10 hours a week (running, biking, weight lifting). On my last blood work results (3 weeks ago), my sodium was within the normal range, but on the low side. Same with my potassium...I try to get at least 3500mg daily, and that was also on the low side of the normal range on my last blood work. My blood pressure averages 110/65, and a resting heart rate of 42.

    I'm not saying everyone should intake high amounts of sodium, but alot of it is person specific. I clearly have no problem handling high amounts. Some might be more sensitive. Like everything else, there isn't a general formula that fits everyone.
  • LittleSpy
    LittleSpy Posts: 6,754 Member
    I'm not saying everyone should intake high amounts of sodium, but alot of it is person specific. I clearly have no problem handling high amounts. Some might be more sensitive. Like everything else, there isn't a general formula that fits everyone.
    I agree.
This discussion has been closed.

Categories