I remember a training camp a few years ago, feeding on salt and sodium replacement listen to a lecture. The General Council was, as athletes, because we lose sodium through sweat, we have a higher sodium requirements than non-athletes and this to replace sodium during exercise and in normal food (the suggestion at the time was that this could happen by adding extra salt to our meals, especially for those athletes who sweat shirts are heavy salt) should be aimed at. My first reaction was ' Yes, but surely we get enough salt from the food they eat, just add to the mix ' and ' what's with all the adverse health effects of excessive consumption of salt. And, in General, I agree, though, that it is important that the edge of the salt intake is occasionally than be where endurance athletes must ensure that would replace salt, they lose through sweat.
Monday, March 10, 2014, marking the beginning of the ' salt ' action week; a week, which aims to raise awareness of how much salt we eat actually, where salt is primarily and what implications of excessive salt consumption on our health.
While excessive consumption of salt has many known adverse health effects, how we eat high blood pressure and high blood pressure, heart disease, stroke and congestive heart failure, kidney disease and kidney disease, as well as the stomach cancer only a few names, how much salt should? And endurance athletes have a higher salt requirement?
What is salt?
Table salt (sodium chloride) is made up of sodium and chloride 60% to 40%.
It is usually salt, use the terms sodium chloride or sodium synonymous, there is the sodium salt of the component, i.e., if in excess, had harmful effects on health, the causes mentioned above. But too much salt or sodium is not great. Sodium helps keep your body, or join, help muscles function properly prevents cramping, helps the nerve function and helps cells take glucose more effectively. Problems with sodium levels are too low, include muscle cramps, heat stroke and hyponatremia.
So, be normal body function that salt or sodium, however, it is important to have not too.
What should we have?
The American Heart Association recommends that we our daily intake of total rises to 2400 mg per day should limit.
Remember to, although not necessarily, your meals add salt, may still be eating much in General. Processed foods, less than 75% of the salt we eat comes from so read food labels!
However, endurance athletes, especially athletes, who are salt sweater (the athletes that fall after training with salt stains!) or are training or racing in the heat, can increase the salt needs. In fact, since endurance athletes tend to lose so much salt in sweat during practice or the race, are more vulnerable, that too little sodium in the blood. So it is not uncommon that athletes, their intake of salt, especially if an athlete a heavy sweater during intense exercise or until a match (especially if it ran in the heat) or unreasonable increase.
Pink Salt vs. good old old-fashioned table of Himalayan salt
Himalayan salt has become a popular choice of salt endurance athletes pink, such as triathletes, Ironman, and the salt used often rise as athletes their intake of salt on the top to an event or during periods of intense training (food and drinks from athletes, particularly in a hot race head, as is the case in the lead up to the Ironman was often added to World Championships in Kona Hawaii).
But why pink Himalayan salt and salt not only standard?
The main reason is the level of development between the two types of salt. Himalayan sea salt is a process, other trace elements produced by direct evaporation of sea water, produced during saline due to high temperatures, and strip away only sodium and chloride. So, Himalayan Rosa Salz tends to be the preferred salt among athletes because it is less processed and therefore preserves traces of other minerals such as potassium, magnesium and calcium.
Sodium replacement during the workout or race
Replacement of soda is not one size fits all. The best way for an athlete to determine how much sodium which is leaking during training he or she performs a welding test. A sweat test will show how much sodium every hour to lose a jock movement and this information is used by sports nutritionist then is a strategy for replacing / hydration effective, practical, to formulate sodium for the athletes.
During practice or the race, you can replace this Limo with standard sports drinks or electrolyte or antimalarial tablets. However I found that the conventional sports drinks such as Gatorade (sodium 270 mg for 500 ml), have less sodium than electrolyte beverages/tabs available on the market, and in fact, if you have a heavy sweater sale (lose a lot of sodium through sweat), Gatorade to drink must more than if you used electrolyte drinks with higher levels of sodium.
I would recommend to replace soda cards Shotz, during practice or race. Shotz contain sodium 430mg card for card, so they tend to do so, an easier way to replace sodium losses.
Profitability
In General, it is important also for endurance athletes, to avoid to prevent over-consumption of salt, that adverse effects on health have been known to consume too much salt. The easiest way to do this is to minimize the intake of processed foods and fresh food. If the taste is a problem, try the additional meals with herbs and spices for seasoning.
However there are lost the salt in the sweat cases where more rooms are home to the endurance athletes, during exercise or physical activity may need. This is not to say that all athletes need to add extra salt to their food constantly. If you obviously a heavy sweater salt and you have difficulties with cramps, you need additional salt. You're an athlete with a next race, which is in a hot and humid climate benefit by increasing the intake of salt in head (1-2 weeks) for the event. And during practice or the race, the soda to prevent hyponatremia is important for athletes, with the amount of sodium required better by a sweat test intended to replace.