Pérdida de sudor durante el ejercicio: La importancia del sodio

Although in most cases it is sufficient to adjust the name of sodium to taste, specific circumstances such as extreme heat or long-term problems can require a more targeted approach. By consciously taking sodium intake, you can not only optimize your performance, but also reduce the risks of dehydration and cramps. In this blog, we dive into the functions of this mineral and why it is essential during hot days.

Maintain your fluid balance

One of the most important functions of sodium is to maintain the fluid balance in our body. This is because sodium plays a crucial role in regulating the number of dissolved particles (osmolarity) in the fluid in the bloodstream and around the cells. A decrease in sodium concentration in the blood means a decrease in osmolarity, and this can have negative consequences for fluid balance as the fluid moves to the muscle tissues. In extreme and rare situations, this can even lead to brain swelling. This underlines the importance of maintaining healthy sodium concentrations in the blood, not only during exercise, but also before and after.

Hydrate optimally during exercise

Quality sports drinks often contain sodium, and for good reason as this mineral stimulates the thirst stimulus and improves the taste of drinks. This makes you more likely to drink, which is essential for good hydration during exercise. An optimal sodium concentration in sports drinks, usually around 450-700 mg per liter, can contribute to the taste and therefore also to the intake of the drink. Too much sodium, on the other hand, can make the taste unpleasant.

Include extra fluid in the body

In addition to the fact that sodium will increase the absorption of water from the intestine, it also plays an important role in retaining the fluid longer, which results in a reduced urine output. This is a very important characteristic for athletes who perform in extreme heat and humid conditions. In these cases, pre-loading with sodium and water can help the body to better cope with heat and dehydration.

Monitor your sodium loss

Sweating is the main way the body cools itself during exercise. Although sweating mainly helps to get rid of excess heat, it also involves the loss of fluid and minerals, including sodium. The amount of sodium an athlete loses during sweating varies greatly depending on factors such as the duration and intensity of the exercise, the ambient temperature, genetic differences, etc. Athletes who sweat a lot, especially in warm conditions, should therefore pay extra attention to replenishing sodium.

Estimate your sodium loss

Sodium requirements vary greatly by individual and situation. For most athletes who train for less than two hours, replenishing sodium is probably not essential, except based on taste preference. For athletes who perform prolonged exercise, targeted sodium replenishment can be useful. It is important to take into account not only the amount of fluid loss, but also the sodium concentrations in sweat. On average, we lose 0.5-1.3g sodium per litre of sweat during exercise. By measuring the difference in weight before and after exercise, you can determine how much sodium you should consume. But as mentioned above, this can be higher or lower for each individual.

In the Etixx range you will find various products that help you increase your sodium intake during exercise:
Natural Oat Sport Bar: 156mg sodium
Sport Gummies: 100mg sodium
Isotonic: 276mg sodium
Isotonic Drink Tabs: 321mg sodium
PRO LINE Energy Gel: 200mg sodium
Isotonic Energy Gel: 255mg sodium
Sport Hydro Tabs: 830mg sodium