Too Much Sodium Pre-Loading Too Often Isn't Advised
Chronic overeating of sodium can also cause elevated blood pressure in some, as this oncotic pressure increases and fluid stays at an elevated level within a mostly static artery that can only stretch so much. This isn't the case during moderate- or high-intensity training with the use of a quick, small sodium pre-load.
Although some sodium, from natural sources like sea salt, is fine in everyday nutrition, it shouldn't be taken in excessive amounts and used in drinks unless you're actively sweating or need to replenish electrolytes. Excessive pre-loading can contribute to elevated blood pressure and increase your sodium needs when training. Only sodium pre-load before intense training in the heat.
More: 8 Foods to Eat While Training in Hot Weather
In Sum
For those who need more sodium, a sodium pre-load may be your answer for a head start. Aim to proactively meet your sodium and fluid goals before, during and after each workout. When you stay ahead with fueling, you can train confidently and finish strong.Below you'll find a simple recipe to drink 1 to 2 hours before any intense training, especially in the heat, and get fluids, carbohydrates and 600 milligrams of sodium before you hit the trail or pavement.
More: Electrolytes and When to Replace Them
Natural Sodium Pre-Load Lemonade Recipe
Ingredients
- 12 ounces cold water
- 3 ounces lemon juice
- 1 to 2 tablespoons raw honey or agave
- 1/4 teaspoon sea salt
Instructions
Mix all ingredients together. Drink with or without ice, 1 to 2 hours before training in the heat.
More: Why Sodium-Potassium Balance Is Critical for Better Hydration
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About the Author
Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.
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