On the productivity of training is influenced by different factors, including salt intake. How to treat salt a person with an active lifestyle? How salt affects your training?
Most people carry the salt to the same category as sugar, it’s delicious, but consumption should be limited. The arguments about the dangers of salt cause people to abandon it, but a complete failure will be a big mistake. Salt provides the body with valuable minerals that are necessary for a person with an active lifestyle. Rational consumption of salt will help to optimize training.
I had often said that people eat too much salt, now there is the other extreme – the adherents of a healthy diet paying much attention to their diet and refuse from the salt. Even if you don’t participate in marathons and don’t train twice a day, rejection of salt will be detrimental to sports performance.
Athletes who train for endurance and consume insufficient amount of sodium, lose their athletic performance. The lack of sodium makes the muscles weak and contributes to dehydration of the body. The lack of sodium ions in the body called hyponatremia, this condition is characteristic for some diseases, and for people who are excessively concerned about the cleanliness of their food and eat food without sodium. Symptoms of hyponatremia refers to muscle weakness and neurological symptoms muscle – cramps and spasms as well as disorders in the digestive system – anorexia, nausea, vomiting.
For athletes, the deficiency of sodium is dangerous dehydration of the body and muscle weakness. Sodium needed for the body to retain fluid, including the volume of blood plasma. With a lack of sodium and dehydration heart is experiencing higher loads than normal.
Moderate dehydration a loss call from 2 to 4% of body weight, this is sufficient to affect the activity of the cardiovascular system.
If the workout you feel weak and dizzy, these signs say about dehydration and lack of sodium. Muscles become weaker, they are unable to contract effectively and to return to its original position. For muscle and General weakness, you need to replenish water and electrolytes – sodium and potassium.
Athletes who train for endurance, should get more salt than people with a sedentary lifestyle. The more sodium you lose, the more should get. About 75% of the trained people do not drink sufficient amount of salt according to their level of activity. People who train intensively from 3 to 5 hours a week, should not limit themselves to the use of salt.
The rate of salt intake is selected individually, people with diseases of the cardiovascular system and kidneys prone to hypersensitivity to sodium, but even they don’t have to give up salt completely. Average consumption of sodium is 2300 – 4000 mg per day during intense stress the need becomes higher. For each hour of an intense workout, the body loses about 1500 mg of sodium, this amount should be replenished. To fill the shortage of suitable sodium as sports drinks with electrolytes and salt as food additives.