The human body is 60% water, a third of which is salt water - tears, sweat and urine excrete salt water. Let's look at the importance and benefits of salt water in our lives.
The role of sodium
Sodium plays an essential role in fluid balance, nervous system regulation, blood volume control, muscle contractions and more. Insufficient intake can lead to dehydration, particularly during high-intensity physical exercise or in hot weather, not to mention the fact that caffeine and coffee also contribute to sodium loss.
What does coffee & caffeine have to do with it?
Coffee or caffeine leads to an obvious loss of sodium.
For example: 2 cups of coffee will produce a loss of 600 mg, 4 cups, plus 1,200 mg, and so on.
Studies1,2 suggest that 3,000 to 5,000 mg of sodium per day is the optimal amount for health1,2, and that this amount is also increased for every hour of exercise.
Sweat and bones
For example, we lose minerals in sweat after 1 h of exercise:
- Sodium = 1,200 mg
- Chloride = 1,625 mg
- Potassium = 140 mg
- Calcium = 40 mg
- Magnesium = 8-10 mg
- Iron = 0.16-0.53 mg
- Copper = 0.4 mg
- Iodine = 52 mcg
- Selenium = 40 mcg
- Chromium = 7.5 mcg
We lose 10 times more magnesium when our salt intake is too low.
Too little salt will cause the body to extract magnesium and calcium from the bones at the same time.
That's why, if we consume enough salt, our bones can retain calcium and magnesium for our benefit.
Salt and kidneys
Our kidneys are very efficient at excreting excess salt, but we can't synthesize sodium. So we need to consume a lot more of it. Yes, salt helps maintain hydration.
How to stay hydrated?
Simple water is not the best way to hydrate, as the body needs electrolytes for optimal hydration.
Electrolytes for hydration include these minerals: Sodium, Chloride, Potassium and Magnesium.
Sodium is used for extracellular hydration and Potassium/Magnesium for intracellular hydration.
Did you know that over-consumption of plain water can:
- Eliminate electrolytes
- Make you want to urinate all day long
- Lead to a drop in sodium levels
So what can you do to help?
Simply consume salt with water!
Drinking electrolyte water in the morning will replace the salt and fluids lost overnight.
Before or after exercise, drink electrolyte water too.
The benefits of real hydration
When we realize how much sodium we're losing due to these conditions and make sure we replace what we're losing, well, we find that headaches and muscle cramps disappear, muscle pumps reappear, cognition improves and energy returns! Fantastic!
Source : Dr James DiNicolantonio, cardiovascular researcher and Doctor of Pharmacy https://drjamesdinic.com/
1.Mente A, O'Donnell M, Yusuf S. Sodium Intake and Health: What Should We Recommend Based on the Current Evidence? Nutrients. 2021 Sep 16;13(9):3232. doi: 10.3390/nu13093232. PMID: 34579105; PMCID: PMC8468043.
2.Mente A, O'Donnell MJ, Yusuf S. The population risks of dietary salt excess are exaggerated. Can J Cardiol. 2014 May;30(5):507-12. doi: 10.1016/j.cjca.2014.02.003. Epub 2014 Feb 13. PMID: 24786440.
*Maison Jacynthe disclaims all liability. All the information contained in this article is not intended to substitute a justified allopathic treatment, nor to dismiss the expertise of the medical profession. It is up to everyone to take charge of his or her own health, to inform him or herself and to make the necessary changes to improve his or her condition. Therapeutic supervision by a qualified health professional is strongly recommended.