1. Sodium is Important for Hydration and Health
An electrolyte important for cell health, sodium plays a key role in hydration. Sodium works to push water into cells while potassium does its job of pushing waste out of cells. This balance helps to prevent dehydration and promotes healthy cell function. Sodium is especially important during physical activity because this electrolyte is lost through sweating. Adequate levels of sodium are needed to maintain this delicate balance and to ensure that the body is well hydrated for physical activity.
2. Deficiency Can Be Serious
The minimum requirement of sodium for successful cell function is about 500 mg/day. Most people get much more than this due to regular consumption of processed foods, however, the health conscious athlete or physically active person might consume lesser amounts. Those with a diet of mostly fresh foods and large amounts of water may take in little sodium. When this is combined with intense and prolonged physical activity which produces electrolyte loss through sweating, deficiency may occur. Sodium deficiency is also called hyponatremia. Initial symptoms are fatigue and confusion, but it can then lead to more serious conditions of seizure and even coma and death.
3. Sodium Has a Bad Reputation
While sodium intake is necessary, it is often associated with negative health conditions such as high blood pressure. Most people consume far too much sodium through processed foods and table salt. Therefore, the recommendation is set at less than 2,300 mg/day for adults. This equals about 1 tsp of table salt. The minimum requirement of sodium is rarely discussed. However, if you are an athlete, regularly participate in vigorous physical activity or eat a diet focused on natural, fresh foods it is important to take note of your sodium intake. While excessive sodium intake results in health problems, too little sodium intake can lead to deficiency.
4. Finding Healthy Sources of Sodium
Sodium is abundant in processed foods. Many processed foods are also full of saturated and trans fat, sugar and preservatives. While these additives can hurt your health, it is possible to find a few processed foods that add sodium to your diet without ruining your healthful eating efforts. Salted nuts provide healthy fats, protein and fiber along with sodium. Items typically found in jars can provide sodium while limiting calories. This includes dill pickles, olives and salsas. Lightly salted whole wheat crackers provide sodium and fiber.
5. Sodium and Sports Drinks
Sports drinks are specifically designed to combat the problem of sodium deficiency for physical activity. If your diet contains adequate amounts of sodium, water is sufficient for activities lasting less than an hour. However, once your activity level exceeds this amount of time, or if you are participating in vigorous activity, a sports drink will provide the electrolytes needed to maintain hydration and cell function, and reduce the risks of sodium deficiency.
Member Comments