The WHO recommends limiting salt intake to 5 grams per day, which is equivalent to approximately 2000 mg of sodium. This recommendation primarily applies to the general population. However, when you run a marathon, go on long bike rides, or traverse mountainous terrain, the situation changes completely. Your needs can increase significantly, sometimes two to three times more, because you lose a significant amount of sodium through sweat.
A deficiency of this mineral during exercise can lead to early fatigue, nausea, confusion, digestive issues, and in severe cases, hyponatremia. Therefore, it is crucial to anticipate your actual sodium needs to maintain performance while staying safe.
Sodium and Salt: What's the Difference?
Do not confuse sodium and salt. These two terms do not refer to the same thing.
Table salt, which you use in cooking as a flavor enhancer, is actually sodium chloride (NaCl). It is primarily composed of chlorine (Cl) and sodium (Na).
Sodium, which is often indicated on the labels of certain food products, is an electrolyte. It is present as ions (Na⁺) in the body and is involved in several vital functions.
Sodium is a component of salt: it represents approximately 40% of its total mass. In other words, there are approximately 400 milligrams of sodium in 1 gram of salt.
For an athlete, what matters is not salt itself, but the amount of sodium available and its effect on performance.
Why is Sodium Essential for Athletes?
Sweat losses vary greatly from person to person. Some studies estimate that an athlete can lose 0.5 to 2 liters of sweat per hour, with a highly variable concentration of 230 to over 2000 mg of sodium per liter.
Without compensation, your blood volume gradually decreases, and your heart has to work harder to supply your muscles with oxygen and nutrients. In this way, you tire more quickly, and your tolerance for exertion decreases.
A recent review published in Performance Nutrition confirms that sodium intake before, during, and after exercise helps to limit the effects of dehydration, promotes water retention, rapid rehydration, and the restoration of lost electrolytes.
In short, sodium is involved in maintaining fluid balance, intestinal absorption of certain nutrients, nerve impulse transmission, and muscle contraction.
Sodium Requirements Based on Physical Activity
|
Duration / Intensity |
Activity Examples |
Sodium Needs (estimated) |
Details |
|
Short effort (< 1 h 30) |
Jogging, gym session, cycling < 1 h, 10 km |
- |
Plain water and normal diet are sufficient. |
|
Long effort (1 h 30 to 3 h) |
Half-marathon, short trail run, medium bike ride |
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