Sodium and endurance sports

That's why the mineral is important for you

Are you currently in the middle of preparing for a competition? Then pay attention to your sodium levels. You can read here why the mineral is so important for you as an endurance athlete. Also find out how you can quickly and effectively compensate for a loss of sodium - for effective training and full power in your next marathon.

Sodium, English: Sodium, is a mineral that is vital for us humans . This is because it supports your body in regulating blood pressure, acid-base and water balance, among other things.

As an electrolyte – i.e. an electrically charged chemical compound – sodium transmits nerve impulses .

It works like this:

• In body fluids, sodium is present in the form of positively charged particles.
• When positively charged particles such as chloride ions meet, electrical voltage is created.
• The electrolytes rush back and forth and pass on stimuli between the cells.
• These stimuli cause muscles to contract or tense, for example.

Because the human body cannot produce sodium itself - similar to vitamin B12 - you have to get the mineral through food . Luckily this is easy. Because sodium occurs naturally in table salt, the so-called sodium chloride. And salt is found in a lot of foods, especially processed foods.

These foods contain a lot of sodium

Groceries	Sodium content in milligrams per 100 grams
Cheese	500 to 1500
bread and buns	about 500
Meat products and canned fish	700 to 900
Fast food like frozen pizza and burgers	400 to 750
Snacks such as chips, peanut flips and pretzel sticks	450 to 1700

From cheese to sausage to olives: the vital mineral sodium is found in many foods.

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According to the German Nutrition Society, the daily sodium requirement for adults is around 1,500 milligrams. If you eat bread with cheese and sausage every day, there is a good chance that you are getting enough sodium from your diet - and will reach your daily target.

From time to time, you may still have a slight sodium deficiency. This is when you excrete more sodium than you take in . This is the case, for example, if you exert yourself while preparing for a marathon or do sports in the heat . Then you sweat a lot - and therefore lose a lot of sodium.

Below you will read why, as an endurance athlete, you should definitely compensate for any deficiency .

Sodium: Why is it important for athletes?

Whether you jog, swim or take a spinning class, sodium is essential for you. The mineral takes on many important functions in the body. Among other things, it helps you absorb water more quickly. And water regulates your body temperature . Because when it evaporates on your skin in the form of sweat, it cools your body. This way you avoid overheating during intensive training - and in the worst case, falling over.

According to studies , sodium also keeps blood volume high during exercise. This means your heart beats more frequently and pumps more blood into the body than when it is resting. This ensures that your muscles are optimally supplied with blood and oxygen. The result: The muscles work more effectively - and you can achieve better performance in sports.

Speaking of muscles: If your body loses a lot of sodium through sweating, you risk muscle cramps. Conversely, this means that you can prevent cramps if you keep an eye on your sodium levels. This means your muscles remain efficient throughout the entire workout - and you don't have to take any additional breaks.

You see: sodium plays a big part in keeping your body efficient during training . That's why it's worth compensating for the loss of sodium through sweating during cardio training .

Compensating for sodium loss during exercise: Here's how

The more you sweat while exercising, the more sodium your body loses. According to studies , this can be between 20 and 150 milligrams of sodium during a strenuous one-hour workout. Make up for this loss as quickly as possible so that you can continue to perform – and have fun running.

You can quickly and easily replenish your sodium level with the products from the endurance range from Dextro Energy* :

• Liquid Gel in the varieties Blackcurrant + Sodium and Grapefruit + Sodium are a handy carbohydrate concentrate. It contains 240 milligrams of sodium per 60 ml pouch, making it the ideal choice for intensive runs between 60 and 90 minutes.
• Isotonic drinks such as Iso Fast Red Orange and Iso Fast Fruit Mix regulate your water balance thanks to the minerals they contain. They also support muscle work**. 750 milliliters of the mixed drink contain 345 milligrams of sodium. That's enough for 120 to 150 minutes of intensive running training.
• Sodium-rich snacks like Dextro Energy* Energy Gums are a chewable alternative to gels. Packed in bar form, the carbohydrate cubes fit in any belt or sports pants pocket. So you're immediately curious? Test the mix package available exclusively online with Energy* Gums in the varieties Lemon + Sodium, Cherry + Sodium and Cola + Caffeine.

If the training is particularly demanding and you lose a lot of fluid, try thesalt tablets in the fruity, fresh lemon variety. Simply let the chewable tablets with the electrolyte sodium dissolve in your mouth or chew them during or after exercise.

Your oral mucosa absorbs them directly - and your electrolyte balance is back in balance . One tablet contains 104 milligrams of sodium. During exercise, you can chew two tablets every 15 to 30 minutes. This is how you can master even long distances.

Tip : Do you have children who do a lot of sports ? Then give them awater bottle with a refreshing isotonic drink for their next training session. Simply stir two measuring spoons of Iso Young Athletes into 500 milliliters of water - and your child has a berry-sweet drink for in between meals.

The carbohydrate-containing instant powder with sodium is specially tailored to the needs of young athletes aged twelve and over and supports the performance of tomorrow's running, tennis and football professionals.

Sodium: secret weapon for more endurance?

Whether you're cycling with friends, playing a tennis match with your partner or preparing for a marathon, sodium can help you get the most out of yourself. Are you curious about how the mineral can improve your athletic performance? Then test products with sodium such as liquid gels, fruit gums or iso drinks – and find out!

 

*Contains carbohydrates

** Carbohydrate-electrolyte solutions help maintain endurance performance during prolonged endurance training and improve water absorption during physical activity

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Ayotte, D., Corcoran, MP (2018). Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. Journal of the International Society of Sports Nutrition, 15, 27.

Patel, Y., & Joseph, J. (2020). Sodium Intake and Heart Failure. International journal of molecular sciences, 21(24), 9474.

IMAGE CREDITS

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