Electrolytes and Sodium - True Hydration
The human body is composed of 60% water, one-third of which is salty water – tears, sweat, and urine excrete salty water. Let's observe here the importance and benefits of saltwater in our lives.
The role of sodium
It plays an essential role in fluid balance, the regulation of the nervous system, the control of blood volume, muscle contractions, etc. An insufficient intake can lead to dehydration, especially during high-intensity physical exercise or in extreme heat, not to mention that caffeine and coffee also contribute to sodium loss.
What is the connection with coffee & caffeine?
Coffee or caffeine leads to a quite obvious loss of sodium.
For example: 2 cups of coffee will result in a loss of 600 mg, 4 cups, an additional 1,200 mg, and so on.
Studies suggest that a daily sodium intake of 3,000 to 5,000 mg is the optimal amount for health and that this amount is also increased for each hour of exercise performed.1,2
Sweat and bones
For example, we lose minerals in sweat after 1 hour 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 we have too low a salt intake.
An insufficient amount of salt will cause the body to extract magnesium and calcium from the bones.
That's why, if we consume enough salt, our bones will be able to retain calcium and magnesium to our greater benefit.
Salt and kidneys
Note that our kidneys are very efficient at excreting excess salt, but we cannot synthesize sodium. So, we need to consume much more of it. Yes, salt helps maintain good hydration.
How to stay proprely hydrated?
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Plain water is not the best way to stay hydrated because the body needs electrolytes for optimal hydration.
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Among the hydration electrolytes, you can find these minerals: Sodium, Chloride, Potassium, Magnesium.
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Sodium will be used for extracellular hydration and Potassium/Magnesium for intracellular hydration.
Did you know that over-consumption of plain water can:
- Dehydrate
- Eliminate electrolytes
- Make you want to urinate all day long
- Lead to a drop in sodium levels
So, what solution should you choose to help?
- Simply consume salt with water!
- Drinking electrolyte water in the morning will help replace the salt and fluids lost during the night.
- Before or after exercising, also drink electrolyte water.
Benefits of true hydration
When we realize the amount of sodium, we lose due to these conditions and make sure to replace what we lose, well, we find that headaches and muscle cramps disappear, muscle pumps reappear, cognition improves, and energy returns! Fantastic!
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Source : Dr James DiNicolantonio, cardiovascular researcher and Doctor of Pharmacy https://drjamesdinic.com/
Study references:
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.
Warning: Maison Jacynthe disclaims all responsibilities. The information contained in this article does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is strongly recommended.
