Salt – Yea or Nay?
More frequently in trail races I have come across runners cramping up and ask them if they are talking salt in, most give me a blank look and I end up handing over some of my salt tabs. Sodium is an important mineral in the body by helping to maintain fluid balance. Athletes should consider the amount of sodium in their diets and whether they may need additional sodium based on their exercise and training. As your sweat losses increase, your blood volume decreases putting more strain on your cardiovascular system making it harder to cool down.
So, is salt Yea or Nay for endurance athletes? Well…. It depends. Salt has a bad PR problem.
Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day – that’s equal to about 1 teaspoon of table salt! If you saw me at dinner, I go crazy with the salt. Of course, if you have existing medical issues such as hypertension should consult their primary care physician. Sodium attracts water so it is important to balance water vs. sodium intake. Getting this balance correct can dramatically affect your performance in a positive way, whether you are road running, trail running or doing triathlons. One needs to pay attention to labels to see the salt content of what they are eating. Low hanging fruit to avoid includes processed meat, snack foods, sauces and condiments.
As you exercise and sweat, your body is depleting its electrolytes and they need to be replenished. At what race is very athlete specific, as some of us sweat much more than others. The race or run temperature also has a significant effect on sweat rate. One way to determine how much is a sweat test. You can have this professionally done, or it is just as easy to do at home, which is a bit less accurate. As a person’s sweat rate is most controlled by genetics and stable over a lifetime, I would recommend going the professional way to determine where you fall on the scale. There are some pretty accurate home tests you can buy as well.
To do you own sweat test at home, follow these steps for a one-hour workout:
1. Record weight before session (without clothes)
2. Record weight after session (without clothes, towel dry)
3. Record duration of session
4. Record temperature of session
5. Record type of session, e.g., bike or run
6. Record intensity of session, e.g., zone 2 or 4
7. Record total fluid consumed during session
8. Make a note of how many times you urinate (if any) during the session (Assume 200-300ml per urination and add to ending body weight before calculating sweat loss.)
9. Subtract end weight from starting weight, add fluids consumed, then divide by 60 to get fluid rate loss per hour. This is your sweat rate.
I make the above simpler by taking my scale to the trailhead or road run start on a moderate temperature day (~80 degrees), weigh myself just before starting the run, do a 60-minute steady run (think race pace), don’t take in any fluids, and then weigh myself immediately when done. (keep your cloths on) I subtract the two figures and divide by 60. Done! Once you have this number, you have a great place to start.
There are several great over the counter products such as Saltstick Caps and LMNT (note I am not sponsored by either) I carry Saltstick Caps (both capsule and chewable) on every run over 90 minutes. For longer trail runs or races, I also add LMNT to my water or fuel bottles. You can also get salt from your favorite sport drinks such at Nuun, Heed or Gatorade Endurance. My favorite race bottle concoction is 3 scoops of Tailwind (also not a sponsor) with half a pack of LMNT in 24 ounces of water and to consume this in one hour. During long races, most aid stations will have premixed electrolyte sources for racers. I recommend my athletes take in salt in the immediate buildup going into long, hard and/or hot events so you start with increased blood volume. During the event, aim to drink 4-6 ounces every 15-20 minutes. My athletes are encouraged to set a 20-minute alarm on their watch to remind them. It is important to work out how much salt you need and can tolerate in training and not wait until race day to find out. Too much sodium is just as bad as too little.
Get a sweat test and start monitoring your electrolytes and hydration during longer training runs and races. It can only benefit your overall performance.
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