Sodium and Athletes
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Sodium: Friend or Foe? Sodium is an essential nutrient our bodies require to carry out many important functions. Sodium, however, can also wreak havoc, due to its water retaining potential, thus can be an enemy at weigh-ins. How to find that perfect balance of achieving an optimal weight, while replenishing the amounts lost through sweat from training is the Athlete’s challenge.
Sodium, or salt, in excess can cause immediate water retention. This happens as a result of our bodies trying to balance our sodium to water ratio. Why is this a problem for Wrestlers? Because fluid weighs a lot and that’s extra weight that would be undesirable at weigh-ins.
The recommended daily amount of sodium is 2300mg. Americans consume and average of 3500mg. The most notorious sodium containing foods are pickles, soup, fast foods, cheese and canned foods. And, don’t forget table salt. 1 tsp of salt is 2325mg of sodium. Consumption of these high sodium foods can lead to water retention, thus weight gain.
But we need sodium. Sodium is an important part of fluid regulation. It also serves a role in nerve and muscle functions. Too little sodium in the body, in addition to other nutrients, is an electrolyte imbalance that can result in fatigue, muscle cramps, confusion and weakness. A more serious condition called hyponatremia can also occur when the fluid and sodium balance is off, resulting in low sodium blood levels.
How do Athletes find that perfect balance of replenishing sodium after an intense practice and not overindulging resulting in weight gain? With Athletes, there is no magic number. Because everyone is different in their workout intensity, frequency, temperature of the training environment, and amounts that Athletes individually sweat, it’s hard to recommend an exact milligram of sodium in general.
The best advice by experts is balance. Avoid the high sodium containing foods, especially those that offer little nutrients, such as fast food, canned foods, and snack food items. Consume healthy foods that naturally contain sodium in minimal amounts. Use water to replace fluids, as Sport’s drinks contain a lot of sodium and should only be used during practices and training with large amounts of fluid loss. Lastly, be mindful after an intense practice of the sweat losses and signs/symptoms of electrolyte imbalance. These recommendations will safely assure proper sodium and fluid balance without the extra water weight. –Janet Foster, RD, LD