Exercising, especially in very hot or humid weather when sweating may be excessive, can lead to fluid loss and low levels of sodium and other electrolytes. When sodium levels drop, muscle twitching and cramping may occur. Without treatment, a potentially fatal condition called hyponatremia may develop. Hyponatremia may cause fatigue, headache, confusion, restlessness, muscle spasms, nausea, seizures and coma. Treatment involves restoring sodium levels promptly to prevent severe complications and to ensure continued ability to exercise.
Step 1
Drink only as much fluid as you need during and after exercising. While it is important to replace lost fluids to prevent and treat dehydration, taking in too much water can decrease the concentration of sodium in your body and lead to illness.
Step 2
Use rehydration solutions that contain the proper ratio of sodium and other electrolytes to replace what you've lost during exercise.
Step 3
Eat a salty snack when you finish exercising, such as salted pretzels or salted nuts. Consuming foods high in sodium after exercise helps gain back sodium, stimulates thirst and assists in water retention.
Step 4
Return to a normal, balanced diet immediately following exercise. Add extra salt to meals for up to 24 hours after exercising, if needed, to restore sodium levels.
Step 5
Use salt tablets only if sodium replacement is urgent. It is possible to ingest too much sodium when using salt tablets, according to Rice University.
Things You'll Need
- Rehydration drink
- Salt tablets
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