Does taking salt pills help you bike faster in cool weather?
Sodium supplementation has no effect on endurance performance during a cycling time-trial in cool conditions: a randomised cross-over trial
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Sodium didn’t prevent drops in blood sodium levels, even though that’s one of its main advertised benefits.
Many sports drinks and salt tablets claim to prevent hyponatremia (dangerously low sodium), but here, both groups had similar small drops—about 0.5%—and no one became hyponatremic.
Practical Takeaways
For rides under 3–4 hours in cool weather, you probably don’t need sodium supplements to perform well or stay safe.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Sodium didn’t prevent drops in blood sodium levels, even though that’s one of its main advertised benefits.
Many sports drinks and salt tablets claim to prevent hyponatremia (dangerously low sodium), but here, both groups had similar small drops—about 0.5%—and no one became hyponatremic.
Practical Takeaways
For rides under 3–4 hours in cool weather, you probably don’t need sodium supplements to perform well or stay safe.
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2013
Authors
S. Cosgrove, K. Black
Related Content
Claims (10)
Taking electrolytes like sodium helps you perform better and stay safer during long workouts—like marathons or cycling races—that last over four hours, especially when it's hot outside.
Taking 700 mg of sodium every hour during a long bike ride in cool weather doesn’t make well-trained cyclists finish faster — they perform about the same as those taking a fake pill.
If you drink a sports drink with 700 mg of sodium every hour while cycling 72 km in cool weather, your blood volume might go up a little bit because the salt pulls water into your bloodstream from your cells.
If trained cyclists drink when they're thirsty during a 3-hour ride in cool weather, they can keep their sodium levels safe — even if they don't take extra sodium.
Most athletes don’t need to take extra sodium every day — there’s no strong proof it helps with performance or health, and supplement makers often make claims that aren’t backed by science.