The Benefits of Sodium Ingestion for Hydration and Performance in Exercise
Dehydration can have a significant impact on the performance of sustained exercise in the heat. While drinking fluids before exercise can delay dehydration and improve performance, humans usually only drink in response to thirst, which does not result in hyperhydration. However, recent studies have shown that oral ingestion or infusion of sodium can increase thirst and voluntary fluid consumption, resulting in hyperhydration.
In a study of the Int J Sport Nutr Exerc Metab, they measured the effects of acute sodium ingestion on voluntary water consumption and retention during a 2-hour hydration period before exercise. Their results showed that sodium ingestion led to greater water consumption and retention during the hydration period compared to the placebo and no treatment groups. Dehydration levels following the DR were also significantly lower in the sodium ingestion group, and the time to complete the PTT was significantly shorter.
These findings suggest that voluntary hyperhydration induced by acute sodium ingestion can have a positive impact on hydration status and subsequent exercise performance in the heat. Read on to learn more about sodium ingestion for hydration and performance, and how you can benefit from it.
FAQs:
Q: What is hyperhydration?
A: Hyperhydration refers to a state where the body has more water than it needs, which can help delay the onset of dehydration during exercise.
Q: How does sodium ingestion increase thirst and fluid consumption?
A: Sodium triggers the release of hormones that regulate thirst and fluid balance, leading to increased voluntary fluid consumption.
Q: Can I consume too much sodium before exercise?
A: Yes, excessive sodium intake can lead to negative health effects such as high blood pressure.
Conclusion:
Dehydration can significantly impact exercise performance, particularly in hot environments. While drinking fluids before exercise can delay dehydration and improve performance, recent studies have shown that acute sodium ingestion can result in voluntary hyperhydration, leading to improved hydration status and subsequent exercise performance. Incorporating sodium into your hydration strategy before exercise can help you stay hydrated and perform at your best in the heat. As always, consult with a healthcare professional to determine the appropriate amount of sodium intake for your individual needs.
Citation:
Morris DM, Huot JR, Jetton AM, Collier SR, Utter AC. Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):456-62. doi: 10.1123/ijsnem.2014-0212. Epub 2015 Mar 26. PMID: 25811813.