Exercise Nutrition: You exercise more than 2 hours at time? Just drink water? Try some Sodium. Your heart and muscle will Thank You

The benefits of sweating can't be underestimated and the science of electrolytes inside the body is generally understood. Gatorade has made millions on the realization that SALT or Sodium is lost during sweating and needs to be replenished in order to keep performance and exercise levels consistent.

People do have issues with high sodium intake but most of the studies were with "sedentary" subjects. This post is for the active/regular exerciser who goes to the gym for more than 2 hours at a time especially endurance athletes training in the heat.

What's the role of sodium in the body? Let's look to PubMed.

"Replacement of fluid deficits after exercise and heat exposure is another area that has received considerable attention. Studies in this area suggest that if water is consumed, the volume ingested needs to exceed the fluid deficit by approximately 150% to compensate for the urinary losses that will occur with water ingestion. Inclusion of sodium chloride and other solutes in the rehydration beverage reduces urinary water loss, leading to more rapid recovery of the fluid balance. Data are presented in this paper that suggest a quantifiable interactive relationship between sodium content and fluid volume in promoting rapid recovery of fluid balance after exercise and thermal-induced dehydration".

Here's a video review of some exercise nutrition from Clif Bar which makes a great chew for carrying on the trails or in a marathon.

Hope you enjoy the post and don't forget to add some sodium to your workout. Even a little salt will do.

Get outdoors and sweat!

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