Salt could have many benefits similar to pre-workouts such as better blood flow, electrolytes balance, and stronger contractions. Adding salt to your pre-workout can make your muscles feel fuller and might help you squeeze out an extra rep or two. However, the downside is that you will also retain excess water unless you up your potassium intake. While sea salt and Himalayan pink salt contain more minerals, they are in trace amounts that provide no real health benefits. However, the larger particle size results in lower density and slightly less sodium per teaspoon. And adding salt to your pre-workout supplement ensures you have the sodium and chloride necessary for proper digestion.
If it’s more than 3,000 mg daily, you should first reduce sodium in your diet. To put that in perspective, you could easily lose 1,000 mg of sodium in 1 hour of vigorous exercise. Therefore, pre-workout supplements alone won’t replenish electrolytes lost during exercise. It’s thought that the performance benefits of sodium are related to the increased blood volume allowing better heat dissipation, which allows you to work harder for longer. 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.
While we’ve established that salt is an imperative part of our diet, and that salt and exercise are more intrinsically linked that we thought, we can’t escape the fact that we really do need to limit our intake. Everyone is different and, depending on their body shape and size, some people will require more salt than others. That being said, as a general rule, it is important to keep your levels topped up after a rigorous workout. Chris Davis, M.D., and Fellowship Director for Wilderness Medicine at the University of Colorado School of Medicine, explains that as we drink water and it goes to our stomachs, it gets absorbed into the intestines. But in order to actually get hydrated, we need thoseelectrolytes to absorb, retain, and distribute the water throughout our cells.
In case you don’t know about the positive effects of creatine, creatine can increase power output, cognitive function and also helps increase the fullness look of muscles. Creatine brings water into the muscle cells, not subcutaneous , resulting in a fuller, more dense look. Too much of anything can potentially cause negative health effects, so this article doesn’t support the use of overdosing on sodium supplements, particularly if you don’t sweat much during a workout. Taking too much sodium can have the opposite effect on hydration and may wreak havoc on your body.
To illustrate, a study compared the core temperature and heart rate of men exercising to exhaustion. They performed one workout with a saltwater infusion and the other without. Studies show that sodium is also critical to rosemont college cost rehydration after exercise3. And drinking water alone might not be enough to replenish your lost water. Salt helps give easy access to the energy reserves in the body, which is required during a power-packed workout.
They’re not only portable, versatile, and delicious but also rich in carbohydrates and easy to digest. While diet is essential for reversing or managing type 2 diabetes, exercise plays an important role as well. Additionally, they recommend consuming a beverage or snack that contains sodium to help retain fluids . Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance . Sign up and we’ll email you a daily dose of lifestyle stories, covering sex, relationships, health, wellness, money, and green living.