7 Benefits of Salt In Pre-Workout & How Much To Add Nutritioneering

One of the main reasons it’s added to food is to prevent dangerous bacteria from growing. Most bad bugs can’t thrive in the presence of high amounts of salt. Harvard University teaches us that sodium is a mineral found in many foods that we eat. The largest source is sodium chloride, commonly known as table salt. Salt is important for intense workouts or endurance athletes, but if you aren’t drinking enough water in the first place, the salt won’t be able to do its job. Higgins recommends drinking 16 ounces of water before your workout and sipping a few ounces every 15 minutes throughout.

There are a number of ways in which you can consume salt before you work out. You can try out all the methods listed below and pick the one that you prefer most. They should be safely stored at room temperature, around 59–86°F (15–30°C). However, there is less evidence to suggest that they are effective in preventing illness caused by long-distance running. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Product makers say pre-workouts can keep you focused, give you energy, and improve your overall performance. The main ingredient behind these promises is high levels of caffeine. In a nutshell, consuming excessive amounts of salt can lead to various health issues. It is always best to consume the recommended amount of salt before you work out.

Although those with high-sodium losses won’t likely be able to consume and replenish every milligram of sodium lost while training, getting at least 400 to 700 milligrams per hour is a good goal. Especially during the summer and when exercising for more than 60 minutes, this range of sodium intake can improve performance and reduce risk of hyponatremia . Salt is an electrolyte, putting it in the same group as potassium, magnesium, calcium, and phosphate. In other words, they help make sure your cells don’t shrivel like raisins or blow up like balloons. If you’re a fan of strongman, you might have seen Brian Shaw pouring many, many times the recommended daily intake of salt into his burgers. Or maybe you’ve seen strength coach Jason Ferruggia swearing that salty pickles are his secret weapon for performance.

Plus, you’ll learn the benefits and potential side effects of upping your salt intake. “The average gym-goer can lose around one litre of sweat per hour of exercise. This can increase salt instead of pre workout to two litres if you have been training intensely,”Carly continued. A lot of strength and power is intracellular water retention and sodium will help you retain water better.

Double that for intense or long-duration workouts or for those who run. A condition called hyponatremia can occur when the sodium in your blood is abnormally low. The more you workout, the more sodium you lose and the more that sodium needs to be replaced in order to prevent hyponatremia. The current FDA recommendation for total sodium intake for adults is less than 2,300mg per day.

The night before your contest, you will be urinating and drying out like crazy. By the time you wake up the morning of your contest or event, you will be bone dry. It is crucial the morning of your contest or event to control the reintroduction of sodium and water. I always have my clients eat a hearty breakfast eight hours after water has been shut of.

When a nerve signals a muscle to contract, sodium rapidly flows into the cell. Using sodium as a pre-workout protocol will help you to ‘feel‘ your reps more as you’ll squeeze and contract harder. Holly King is a freelance marketing strategist and writer living in Austin, TX. A people-person to the core, she loves finding connection through food, wellness, and travel. Himalayan pink salt stimulates the production of hydrochloric acid in the stomach, so it can help improve digestion.