Salt Supplementation, needed or voodoo?
I wanted to see what others who have much more knowledge than I from both a medical and diet perspective think about this topic. What has prompted me to ask is that I have been reading some research lately that seems to say that there is little impact to taking salt supplements during a race (at least a race that lasts less than a full day) vs not as it relates to sodium content in the body. I have gone through the core diet deal and my plan certainly calls for (and I have used) a fair amount of salt supplementation as sweating profusely would be a very kind description of me when active. I am always looking to see what I can cut out and what needs to stay in, so I was at least drawn to the idea that I don't need to do this part of my race routine. So what say you those who are much smarter than I?
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It depends.......
Sodium loss is correlated with the amount of sweat you lose per hour.
The warmer it is, the longer I am out there, the more sweat I lose.
IMTX, with Heat Indices approaching 100+ sometimes and my personal sweat loss rate of 56+ ounces per hour dictate that I need 1,300 - 1,400 mgs of sodium per hour. I can't get that on Gatorade Endurance alone and must supplement to hit that target.
If I am out there sweating at that rate for several hours and not supplementing, at some point the sodium loss will catch up with me and begin to shut me down.
Hope this is helpful.
SS
1. In Tim Noakes' book Challenging Beliefs, he casts doubt on the human's need to supplement with sodium during exercise based on available real world studies.
2. Philip Skiba's book Scientific Training for Triathletes also says the body's own mechanisms for sodium regulation are good enough and additional sodium intake is not necessary in most athletes.
2. My own personal n=1 anecdotal information. I'm a 'extreme sweater' - I lost 4 lbs during a 2 hour bike ride yesterday in 93 degree heat/90% humidity. However, in my first two ironmans (relatively cool ones - Vinemen and Coeur D'Alene), I GAINED 5 pounds. Why? Because I thought you had to take salt tabs during long distance races because everyone says to. During my next three ironmans (hot ones - Texas and Louisville x2), I stopped taking salt tabs and did much better (and didn't gain weight due to water retention during a race).
I live and train in Okinawa, Japan. It gets hot and humid here (today - this week's forecast is 88 degrees and 90% humidity every day and it only gets hotter until fall). I don't take any extra sodium in my diet while training.
Bottom line - I suggest you do your own research, collect data and analyze your own performance/reactions during training, and make the most informed decision you can based on YOU.
What does your history tell you? Have you taken sodium during your RR?
As you do your research, use the Wiki Sweat Test guidance. Do the test is race like conditions if possible.
Most people don't gain weight in warm/hot conditions. With the results, do the math, figure out your hourly sweat loss and derive your hourly sodium loss. Compare to what you get from sport drink alone and make an informed decision.
Practice and dial in during your training. Not a good idea to wing this kind of thing.
SS