Add more when training heavily and exercising in the heat, but use less during regular days and less intense training phases.
Quality before Quantity
Season food with herbs, spices and other flavorings and lower your salt intake found in packaged food.
Too Much Sodium
An intake very high in sodium has been linked to increasing your risk of stroke, heart failure, osteoporosis and high blood pressure.
More Home-cooked Meals
Interestingly, salt you use at the dinner table is not the biggest contributor in our diet. Instead, the majority comes from processed food and restaurant meals.
This is one of the reasons why I try to help you to cook more simple, but healthy meals at home. Reducing the intake of sandwich meat and snacks out of a package, and replacing them with more fresh produce will naturally lower your salt intake.
How Much Is Too Much?
More than 1 teaspoon. The recommendation for adults is consuming less than 2,300 mg of sodium per day. This is equivalent to one teaspoon of salt (6g). The salt in your salt shaker is about 40% sodium.
Healthy Salt Substitutes
Eliminating processed foods as much as possible and substituting salt in recipes with the following suggestions should help to keep your heart healthy.
Option #1. Herbs and Spices
Option #2. Lemon Juice
Option #3. Infused Oils or Healthy Oil Variations
Option #4. Balsamic Vinegar
Option #5. Onions and Garlic
Benefits of Sodium
Sodium can actually be good for you, it helps maintain blood pressure, send nerve messages and influences the contraction and relaxation of muscles
Do Athletes Need More?
Yes, especially when training in the heat. Consuming more salt around your exercise in the heat and longer sessions helps to maintain fluid balance and prevent dehydration.
How Much Salt During Prolonged Exercise?
1/8-1/4 teaspoon per hour. The American College of Sports Medicine (ACSM) recommends 300–600 mg of Sodium per hour during a prolonged exercise bout. 340 mg of sodium equals 1/8 teaspoon of salt.
Sodium in Sports Drinks
Electrolyte drinks of brands popular by runners and triathletes alike, such as Trailwind, EFS, Nuun or Skratch, are doing the math for you. Each of their servings contains 300-380 mg of Sodium.
Advice For Athletes
No matter how hard you are training, you should limit your salt intake from processed food. Instead, choose fresh fruits and veggies to increase your electrolyte intake. Use electrolyte products for prolonged exercising or when sweating heavily.