Sodium intake for athletes: before, during and after exercise🧂
Your new go-to-guide for sodium intake.
Sodium intake for athletes before, during and after exercise: review and recommendations
Study Details
This new review paper compiled the best scientific evidence to examine common rationales given by coaches, athletes and practitioners for sodium intake 🔍
Here are the key findings ⬇️
Key Findings
PRE-EXERCISE 🧂
💧 Increases ad libitum fluid intake & improves hydration ➡️ supported by evidence; especially useful for athletes who often start training or competition dehydrated
🧠 Multi-day sodium loading is unnecessary ➡️ kidneys regulate sodium balance quickly; acute loading (<4 h) is more effective than chronic intake
🧃 Improves pre-exercise fluid retention ➡️ adding sodium (≥100 mg Na⁺ / 100 mL fluid) helps maintain euhydration / hyperhydration when paired with 5–10 mL·kg⁻¹ fluid 2–4 h before exercise
👅 Palatability limits ➡️ solutions above ~120 mg Na⁺ / 100 mL (as NaCl) may taste unpalatable and reduce voluntary fluid intake
✅ Recommendation ➡️ Use sodium acutely (e.g., 275–420 mg Na⁺ / 100 mL) in the 2–4 h before exercise if euhydration is difficult to achieve
DURING EXERCISE 💦
🧃 No single optimal sodium concentration ➡️ beverage sodium doesn’t significantly affect intestinal fluid or glucose absorption
💧 Supports thirst and fluid intake ➡️ may increase ad libitum fluid intake in long or hot sessions, but excessive sodium doesn’t cause dangerous over-drinking
🦵 Limited link to cramp prevention ➡️ evidence for preventing exercise-associated muscle cramps (EAMC) is weak and inconsistent
⚖️ Helps maintain plasma sodium concentration ➡️ replacing >70% but <100% of both fluid and sodium losses can prevent a fall in [Na⁺]plasma and maintain total body water (TBW)
🚫 No direct performance benefit ➡️ unless improved sodium balance also leads to better hydration; performance effects are secondary to fluid balance
✅ Recommendation ➡️ Replace 70–100% of fluid losses with moderate sodium intake; focus on hydration and palatability (“season to taste”). Sweat testing rarely needed outside ultra-endurance
POST-EXERCISE 🏁
💧 Enhances fluid retention ➡️ when rehydrating with low-energy beverages, sodium improves fluid retention; less relevant if rehydration includes food or nutrient-dense drinks (e.g., milk)
🧠 Full sodium replacement unnecessary ➡️ kidneys conserve sodium post-exercise, restoring balance naturally; complete replacement not required unless rapid recovery (<24 h) is needed
⚡ Aids rehydration rate ➡️ sodium can help speed rehydration if athletes are dehydrated, but its benefit is reduced when consumed alongside meals
🏋️ Sodium restriction may limit body-mass restoration ➡️ sometimes used deliberately in weight-sensitive sports (e.g., cycling stages)
✅ Recommendation ➡️ Include sodium in fluids if rapid rehydration is required; otherwise, rely on regular dietary intake to restore sodium balance
Reference
https://performancenutrition.biomedcentral.com/articles/10.1186/s44410-025-00011-9
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