Sodium and Water: How Athletes Should Drink and Eat
Sodium intake for athletes before, during and after exercise: review and recommendations
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Athletes already consume more than enough sodium daily—no extra needed.
Most athletes and coaches believe heavy sweating means they must constantly replace salt, but the body regulates sodium so effectively that dietary intake doesn’t need to increase.
Practical Takeaways
Skip daily salt supplements—focus on balanced meals unless training twice in 24 hours.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Athletes already consume more than enough sodium daily—no extra needed.
Most athletes and coaches believe heavy sweating means they must constantly replace salt, but the body regulates sodium so effectively that dietary intake doesn’t need to increase.
Practical Takeaways
Skip daily salt supplements—focus on balanced meals unless training twice in 24 hours.
Publication
Journal
Performance Nutrition
Year
2025
Authors
A. McCubbin
Related Content
Claims (7)
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.
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.
If endurance athletes drink a lot during long workouts and also take in sodium, it might help prevent low blood salt levels — but it probably won’t make them perform better just by itself.
Athletes don’t need to eat more salt than couch potatoes—our bodies adjust how much salt we lose, and most athletes already get plenty from their food.
You don’t need to replace all the salt you lose during long workouts because your kidneys hold onto salt to balance things out. But if you need to recover fast—like within a day—eating more salt might help your body get back to normal quicker.