| What is sodium? About a third of the 120mg of the mineral sodium in the body is found in your bones. The rest is in your body fluids. It ensures a proper fluid and electrolyte or pH balance in your body, together with chlorine and potassium.
What sodium does for you
Sodium helps your body maintain its water balance and pH. It enables your cell walls to draw in nutrients. It plays a role in muscle contraction. Sodium works in close association with chlorine and potassium.
How much sodium you need You’re unlikely to need extra sodium in your diet – if anything, most people ingest too much of it in the form of table salt or salt added to tinned foods, nuts and chips. But vigorous exercise in the heat can cause you to lose it through sweating. Prolonged illness, especially diahrroea and vomiting can do the same.
Which foods have sodium?Table salt, smoked, pickled or refined foods, crisps, condiments such as tomato sauce, bread, breakfast cereals.
Signs of sodium deficiencyDizziness, low blood pressure, nausea and vomiting, heat exhaustion, poor appetite, lack of concentration and dehydration.
How much sodium is too much?Many dieticians say that adding any salt to your food means you’re having too much in your diet. Salt tablets may be recommended for dehydration and low blood pressure, but it’s advisable to seek medical advice first, as too much sodium raises blood pressure and can lead to fluid retention. Salt tablets will seriously exacerbate dehydration!
Any active sport participation leads to a considerable loss of water. Sufficient quantities of water should therefore be consumed during and after exercising. Drinking at least eight glasses of water a day will also reduce cravings for sweet and savoury things. Drink fresh or mineral water. Energy drinks can do more harm than good. Many of them upset the body's electrolyte balance, are too sweet and contain chemicals, colourants and preservatives. Diluted fruit juices can be taken while competing. Small sips of water should be taken throughout a competition or race.
It is unnecessary to take salt tablets. They upset the body's finely tuned electrolyte balance and make you thirsty. Rather use a potassium and magnesium supplement during competitions and races.
New research on sodiumNight-time cramps can be relieved by taking modest amounts of salt added to food and of 600mg calcium with 300mg magnesium at night.
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