Electrolytes and Sodium - True Hydration
The human body is composed of 60% water, one-third of which is salt water—salt water is excreted through tears, sweat, and urine. Here's a look at the importance and benefits of salt water in our lives.
The role of sodium
It plays a vital role in fluid balance, nervous system regulation, blood volume control, muscle contractions, and more. Inadequate intake can lead to dehydration, especially during high-intensity exercise or in extreme heat, and caffeine and coffee also contribute to sodium loss.
What does this have to do with coffee & caffeine?
Coffee or caffeine causes a fairly 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.
Studies suggest that a consumption of 3,000 to 5,000 mg of sodium per day 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 = 1200 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 little salt intake.
Too little salt will cause the body to extract magnesium and calcium from the bones.
This is why, if we consume enough salt, the bones will be able to retain calcium and magnesium for our greatest 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 hydrate properly?
Plain water is not the best way to hydrate because the body needs electrolytes for optimal hydration.
Among the hydration electrolytes we can find these minerals: Sodium, Chloride, Potassium, Magnesium.
Sodium will be used for extracellular hydration and Potassium/Magnesium for intracellular hydration.
Did you know that over-consuming plain water can:
- Dehydrate
- Eliminate electrolytes
- Make you want to urinate all day long
- Cause a decrease in sodium levels
So what solution should we choose to help?
- Simply consume salt with water!
- Drinking electrolyte water in the morning will help replace salt and fluids lost during the night.
- Before or after exercise, also drink electrolyte water.
Benefits of true hydration
When we realize how much sodium we are losing due to these conditions and make sure we replace what we lose, well, we find that headaches and muscle cramps disappear, muscle pumps return, cognition improves, and energy returns! Fantastic!
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What if the dogma of a low-salt diet is false?
Source of information: 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.
Maison Jacynthe disclaims all liability. All information contained in this article is not intended to replace justified allopathic treatment or disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is strongly recommended.
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