Good advice, not just for Ironmen
"Sodium: the missing link" is timely advice for ulta-endurance Ironman competitors, but it contains useful information about the importance of sodium (salt) to a healthfully-functioning body. RaceAthlete.com has this advice:
Sweat rate, genetics, fitness level and acclimatization will affect the amount of sodium lost during a race. A well-conditioned, heat acclimatized athlete would lose about 920-1840 mg per liter of sweat per hour of racing. If you can get an idea of your personal sweat rates, a good place to start with Na supplementation would be in the middle of that range. For example, if the average sweat rate is = 1.5 liters per hour, about 1380 mg Na per liter = 2070 mg Na (about 2 grams) is lost per hour.
We are making assumptions since we can never really know how much sodium a person looses unless tested. For instance, another elite Australian Ironman triathlete went to the Gatorade Sports Institute to determine his Na needs. Through testing, they found he needed 3,000 mg per hour! This demonstrates the wide range of Na intake between individuals.
With hot summer weather here and still ahead, this advice could make your outdoor exercise enjoyable or even save your life.
