#endurancerunner

The importance of consuming salt during a workout

The major salt-related risk to the health of runners is hyponatremia, a potentially fatal condition that has received a lot of attention lately. Also known as water intoxication, hyponatremia results when the sodium concentration of the blood falls too low due to prolonged sweating combined with excessive fluid consumption. Symptoms include dizziness, muscle cramping, confusion, and stomach bloating. Severe cases can lead to seizure, coma and even death.

Before you go out and buy 100 cases of Gatoraid, know that this only affects a small number of endurance athletes; mostly ultra runners who run upwards of 50 miles or more in a day.

But even if you aren't an endurance athlete, you can still benefit from consuming sodium during your workout.

Sodium is said to assist hydration in two ways. First, it's believed to increase the rate of fluid absorption from the gut into the bloodstream. And faster fluid absorption means faster hydration and less dehydration.

The second purported benefit of sodium with regard to hydration is that it helps athletes maintain a higher blood volume, which in turn keeps body temperature and heart rate from rising during prolonged exercise.

Bottom line, if you sweat a lot during workouts, you could benefit from consuming a sports beverage like Gatoraid, Poweraid, or any sports drink that has sodium in it. ACSM suggests consuming 30 to 60 grams of carbs per hour of exercise, and 200 - 400 mg of sodium, depending on how much you sweat.

As always, consult your physician before any intense, endurance activity and seek immediate help if you are experiencing any of the symptoms listed above.