How to stay hydrated during a workout? A pinch of salt

Additionally, sodium bicarbonate – also a salt – has been shown in numerous human studies to improve exercise performance,7 supporting the idea that numerous salt types are beneficial for exercise. Fast-forward to today and Gatorade is one of the most popular sports drinks, with its availability spanning 80 countries including the United States, Canada and Australia. Gatorade’s rise and success is testament to the importance of electrolytes for athletes performing intense exercise and the use of salt in pre-workout formulas and meals has the same function as this popular drink. Sodium is essential for the regulation of water levels in and around the cells within your body, as well as the maintenance of blood pressure and volume. Just be careful that you’re not having too much sodium as a high sodium diet can increase the risk of high blood pressure.

Most fitness freaks will know that replenishing your electrolytes is key after a long workout, but maintaining optimal levels throughout your training can really boost your gym game. Just make sure that you’re taking your body weight and exercise regimen into consideration, as that can influence your overall salt intake. According to dietary recommendations, you should not be having more than 2,300mg of salt per day. Do note, however, that this can change depending on your exercise regimen. While we’ve touched on some of the benefits of salt in pre-workout supplements above, here are some other surprising benefits. Here, we’ll provide you with everything you need to know about adding salt to pre-workouts, from what its benefits are to how much you should consume and more.

Here we outline some of the benefits of using salt pre-workout and how you could try it out for your next strength training session. Thus, one easy way to handle sodium is to not stress it and just salt your foods with sea salt or Himalayan pink salt as taste desires. Everything from Uber eats to frozen pizza and processed foods are all high in sodium.

When there is less sodium intake, the body tries to compensate for it in several ways. Consuming too little salt may lead to increased levels of bad cholesterol, triglycerides, insulin resistance, and hyponatremia. However, this process can decrease the fluid volume of muscle cells and they may cease to grow. A proper sodium intake can increase muscle size by adding more fluid volume to the muscles which in the long run also improves the leverage in the joints. Apart from this, certain amino acids are dependent on sodium which implies these acids can only enter muscles when accompanied by a specific sodium molecule. There is a very famous saying that says, there is no life without sodium chloride.

Research shows that taking salt before a workout will increase blood volume, improve blood flow, and allow you to work out longer. The current FDA recommendation for total sodium intake for adults is less than trader joe’s protein bars 2,300mg per day. This is great for people who don’t move I guess, but for people who exercise and train, this is silly, and potentially dangerous and speaking from personal experience, WILL affect performance.

Today, we want to explain why it could be the missing component in an athlete’s nutrition plan. Whether you choose salt or formula, be sure to take recommended doses to avoid any possible side effects or health issues. Some studies suggest that a high sodium diet may lead to obesity .

Using sodium as a pre-workout protocol will help you to ‘feel‘ your reps more as you’ll squeeze and contract harder. If you’re looking for a tastier (and more mobile!) way to consume your pre-workout salt, we love Re-Lyte and Re-Lyte Pre Workout. There are a few methods that we and Dr. DiNicolantonio recommend for salt consumption before working out. If you prefer to use what you already have on hand, grab your Redmond Real Salt and measure your dosage to consume dry – then rinse your mouth with water or pickle juice.

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