What are the benefits of salt tablets. How do they affect sodium levels in the body. When should you consider taking salt tablets. What are the potential side effects of salt supplementation. How can salt tablets help with exercise performance and hydration.

Understanding Salt Tablets: Composition and Purpose

Salt tablets, also known as sodium chloride tablets, are over-the-counter supplements designed to replenish sodium levels in the body. These tablets typically contain around 400 milligrams of sodium per dose. Their primary purpose is to address low sodium levels, a condition known as hyponatremia.

Sodium plays a crucial role in the body as both a mineral and an electrolyte. It helps regulate fluid balance, ensuring proper hydration and overall body function. Normal blood sodium levels range from 135 to 145 milliequivalents per liter (mEq/L). When levels drop below 135 mEq/L, a person is diagnosed with hyponatremia.

Causes of Low Sodium Levels

• Kidney failure
• Congestive heart failure
• Use of diuretics
• Excessive sweating
• Severe vomiting or diarrhea
• Excessive fluid intake
• Intense physical activity

Is exercise-associated hyponatremia a common concern? Indeed, it can occur when athletes, particularly long-distance runners, consume excessive amounts of water during physical activity, diluting their natural sodium levels. This is one reason why many endurance athletes consider using salt tablets before or during extended periods of exercise.

Medical Indications for Salt Tablet Usage

Healthcare professionals may recommend or prescribe salt tablets for various reasons. These can include managing symptoms of hyponatremia, addressing electrolyte imbalances after illness or intense exercise, and supporting individuals with certain medical conditions.

For instance, people with cystic fibrosis often experience increased salt loss through sweat, especially in children and young adults. In such cases, a doctor might prescribe salt tablets to prevent the development of hyponatremia.

Common Reasons for Salt Tablet Use

1. Improving hydration during endurance activities
2. Maintaining electrolyte balance after illness or exercise
3. Managing symptoms of underlying medical conditions
4. Preventing exercise-associated hyponatremia

Efficacy of Salt Tablets: What Does the Research Say?

The effectiveness of salt tablets in treating and preventing various conditions has been the subject of several studies. While some research supports their use, other findings suggest their benefits may be limited in certain scenarios.

Do salt tablets effectively treat hyponatremia? A 2020 study investigating their use as a treatment for hyponatremia found a small but significant increase in people’s blood sodium levels compared to those who did not receive salt tablets. This suggests that salt tablets can be beneficial in addressing low sodium levels.

However, when it comes to preventing illness caused by long-distance running, the evidence is less conclusive. A 2021 study examining the effect of sodium supplements during ultramarathons found that salt tablets did not appear to protect athletes from symptoms of low electrolytes, such as cramps. Instead, factors like body mass, longer training distances, and avoiding excessive fluid intake were more crucial in preventing these issues.

Potential Side Effects and Precautions

When taken as recommended, salt tablets should not cause significant side effects. However, excessive consumption can lead to hypernatremia, a condition characterized by too much sodium in the body.

Symptoms of Hypernatremia

• Weakness and dizziness
• Excessive thirst
• Swelling of the tongue
• Restlessness and flushed skin
• Headache and fast heart rate
• High blood pressure
• Delirium in severe cases

Should you experience any of these symptoms while taking salt tablets? If so, it’s crucial to discontinue use immediately and consult a healthcare professional. Before starting any salt supplementation regimen, inform your doctor about any relevant factors, including allergies, underlying health conditions (such as high blood pressure or kidney disease), and whether you are pregnant or breastfeeding.

Proper Usage and Storage of Salt Tablets

To ensure safe and effective use of salt tablets, it’s essential to follow proper guidelines for dosage, administration, and storage.

Dosage and Administration

How should you take salt tablets? Always follow your doctor’s instructions or the dosage recommendations on the packaging. Taking the tablets with food may help reduce the likelihood of stomach upset. For those using salt tablets to prevent heat cramps, take one tablet orally as directed by a healthcare professional.

Can salt tablets be dissolved in water? Yes, they can be used to create an isotonic solution. To do this, dissolve one tablet in 4 ounces of water and consume as directed by your healthcare provider.

Storage Recommendations

To maintain the efficacy of salt tablets, store them at room temperature, ideally between 59째F and 86째F (15째C to 30째C). Proper storage helps ensure the tablets remain stable and effective when needed.

Salt Tablets and Dehydration Prevention

One of the primary reasons athletes and active individuals consider using salt tablets is to prevent dehydration during intense physical activity. But do salt tablets actually help in this regard?

A small 2016 study provided evidence supporting the use of salt supplementation for dehydration prevention during exercise. The researchers found that a solution of sodium chloride tablets and water helped athletes retain fluid during exercise more effectively than those who did not use salt supplementation.

This finding suggests that salt tablets, when used appropriately, may indeed play a role in maintaining hydration levels during prolonged physical activity. However, it’s important to note that individual needs can vary, and proper hydration strategies should be tailored to each person’s specific circumstances and health status.

Alternatives to Salt Tablets for Electrolyte Balance

While salt tablets can be effective for some individuals, they’re not the only option for maintaining electrolyte balance and preventing dehydration. There are several alternatives that can help support proper sodium levels and overall hydration.

Natural Food Sources of Sodium

• Pickles and olives
• Cheese
• Cured meats
• Canned soups and vegetables
• Salted nuts and seeds

Can dietary changes help maintain sodium levels? Absolutely. Incorporating sodium-rich foods into your diet can help maintain proper electrolyte balance without the need for supplements. However, it’s important to balance sodium intake with overall nutritional needs and any existing health conditions.

Sports Drinks and Electrolyte Solutions

Commercial sports drinks and electrolyte solutions offer another alternative to salt tablets. These beverages are formulated to replenish not only sodium but also other important electrolytes lost through sweat, such as potassium and magnesium.

Are sports drinks suitable for everyone? While they can be beneficial for athletes and those engaged in intense physical activity, it’s important to be mindful of their sugar content. Some sports drinks contain high levels of added sugars, which may not be appropriate for all individuals, especially those with diabetes or those watching their calorie intake.

Homemade Electrolyte Drinks

For a more controlled and cost-effective option, consider making your own electrolyte drink at home. A simple recipe might include water, a pinch of salt, a splash of fruit juice for flavor and natural sugars, and optionally, a small amount of baking soda to provide bicarbonate.

Special Considerations for Different Populations

The need for salt supplementation can vary significantly among different groups of people. Understanding these variations is crucial for safe and effective use of salt tablets or other sodium-replenishing strategies.

Athletes and Endurance Sports Participants

Endurance athletes, such as marathon runners, triathletes, and ultramarathon participants, are often the primary users of salt tablets. These individuals may lose significant amounts of sodium through sweat during prolonged periods of intense exercise.

How do sodium needs change with exercise duration and intensity? As exercise duration and intensity increase, so does the potential for sodium loss through sweat. However, individual sweat rates and sodium concentrations in sweat can vary widely. Some athletes may benefit from salt supplementation, while others may not need it or may even risk overconsuming sodium.

It’s crucial for athletes to work with sports nutritionists or healthcare professionals to develop personalized hydration and electrolyte replacement strategies based on their individual needs, sweat rates, and the specific demands of their sport.

Individuals with Chronic Health Conditions

People with certain chronic health conditions may have unique considerations when it comes to sodium intake and the use of salt tablets.

• Heart Failure: Patients with heart failure often need to carefully monitor their sodium intake. In some cases, they may need to restrict sodium to manage fluid retention.
• Kidney Disease: Those with kidney disease may have impaired ability to regulate sodium levels and may need to limit sodium intake.
• Hypertension: Individuals with high blood pressure are often advised to reduce sodium intake, making salt tablets potentially contraindicated.
• Cystic Fibrosis: As mentioned earlier, people with cystic fibrosis may lose more salt through sweat and might benefit from salt supplementation under medical supervision.

Can salt tablets be safely used by individuals with these conditions? The use of salt tablets in these populations should always be under the direct supervision of a healthcare provider. In some cases, carefully monitored salt supplementation may be beneficial, while in others, it could be harmful.

Older Adults

Older adults may face unique challenges when it comes to maintaining proper sodium balance. Age-related changes in kidney function, use of certain medications, and decreased thirst sensation can all affect sodium levels in the elderly.

Are older adults at higher risk of hyponatremia? Yes, older adults are generally at increased risk of developing hyponatremia. This can be due to various factors, including:

• Age-related decline in kidney function
• Use of diuretics and other medications that affect sodium balance
• Decreased ability to concentrate urine
• Chronic health conditions that affect fluid and electrolyte balance

However, it’s equally important to note that excessive sodium intake can be problematic for older adults, particularly those with hypertension or heart disease. Any use of salt tablets in this population should be carefully monitored by a healthcare provider.

Monitoring and Adjusting Salt Intake

Whether using salt tablets or managing sodium intake through diet, it’s important to have a strategy for monitoring and adjusting salt consumption based on individual needs and circumstances.

Signs of Inadequate or Excessive Sodium Intake

Recognizing the signs of both low and high sodium levels can help individuals and their healthcare providers make informed decisions about salt intake.

What are the symptoms of low sodium levels?

• Nausea and vomiting
• Headache
• Confusion
• Loss of energy and fatigue
• Restlessness and irritability
• Muscle weakness, spasms, or cramps
• Seizures in severe cases

What are the signs of excessive sodium intake?

• Increased thirst
• Swelling, particularly in the hands and feet
• High blood pressure
• Headache
• Stomach ulcers and stomach cancer (with long-term excessive intake)

Regular Health Check-ups

For individuals who are using salt tablets or actively managing their sodium intake, regular health check-ups are crucial. These check-ups may include:

• Blood tests to monitor electrolyte levels
• Blood pressure measurements
• Assessment of overall hydration status
• Evaluation of any symptoms related to sodium imbalance

How often should sodium levels be checked? The frequency of monitoring will depend on individual circumstances, including health status, medication use, and level of physical activity. Some people may need monthly check-ups, while others may only require annual monitoring. Always follow your healthcare provider’s recommendations.

Adjusting Intake Based on Activity and Environment

Sodium needs can fluctuate based on various factors, including physical activity level and environmental conditions. It’s important to be aware of these factors and adjust sodium intake accordingly.

How does hot weather affect sodium requirements? In hot weather, increased sweating can lead to greater sodium loss. This may necessitate increased sodium intake, especially for those engaging in outdoor activities or labor.

Conversely, in cooler weather or during periods of less intense activity, sodium needs may decrease. It’s important to be flexible and adjust intake based on these changing conditions.

Future Research and Developments

As our understanding of electrolyte balance and hydration continues to evolve, ongoing research is likely to shed more light on the optimal use of salt tablets and other sodium supplementation strategies.

Emerging Areas of Study

What are some promising areas of research related to sodium supplementation?

• Personalized hydration strategies based on genetic factors and individual sweat composition
• Development of more sophisticated electrolyte replacement products
• Better understanding of the long-term effects of various sodium intake levels on health outcomes
• Exploration of the relationship between sodium intake and gut microbiome health
• Investigation of sodium’s role in cognitive function and brain health

These areas of research may lead to more tailored recommendations for sodium intake and supplementation in the future, potentially improving outcomes for athletes, individuals with certain health conditions, and the general population.

Potential Technological Advancements

Advancements in technology may also play a role in refining our approach to sodium balance and hydration.

What kinds of technological innovations might impact sodium management? Some possibilities include:

• Wearable devices that can accurately measure sweat rate and composition in real-time
• Smartphone apps that integrate data from wearables, dietary intake, and environmental conditions to provide personalized hydration and electrolyte recommendations
• Improved point-of-care testing for rapid assessment of electrolyte levels
• Development of novel delivery systems for electrolyte replacement, such as transdermal patches or micro-encapsulated supplements

These technological advancements could potentially make it easier for individuals to monitor their sodium levels and adjust their intake more precisely, leading to improved health outcomes and athletic performance.

As research continues and technology advances, our understanding of sodium balance and the role of salt tablets will likely become more nuanced. This may lead to more personalized and effective strategies for maintaining optimal electrolyte balance across various populations and conditions.

When to take, side effects, and more

Salt tablets are available over the counter in health stores and online. But are they effective in combating low levels of sodium in the body?

And should people use them to offset the effects of intensive exercise?

This article looks at when people use salt tablets, their benefits and side effects, and whether they can help prevent dehydration.

Salt tablets, or salt pills, may help replace low levels of sodium in the body. Sodium is both a mineral and an electrolyte. The body needs electrolytes to regulate fluids in the body, ensuring hydration and helping the body function well.

A doctor may prescribe or recommend salt tablets when a person has symptoms of hyponatremia, meaning they have low levels of sodium in the blood. A normal blood sodium level is around 135–145 milliequivalents/liter (mEq/L).

A doctor will diagnose hyponatremia when levels of sodium fall to under 135 mEq/L. According to the National Kidney Foundation, causes of hyponatremia include:

• kidney failure, when the kidneys are unable to rid the body of extra fluid
• congestive heart failure, when excess fluid builds up in the body
• diuretics (water pills), which increases sodium in urine
• more sweating than usual
• severe vomiting or diarrhea, which depletes the body of fluids and salt
• excessive thirst, causing too much fluid intake

Exercise can also cause exercise-associated hyponatremia. This happens when athletes, often long-distance runners, consume too much water during physical activity, depleting natural levels of sodium.

As a result, many marathon and long-distance runners take salt tablets before or during long runs to avoid cramps associated with low levels of electrolytes.

An underlying medical condition, such as cystic fibrosis, can cause the body to lose more salt in sweat, especially in children and young adults with the condition. A doctor may prescribe salt tablets to prevent hyponatremia from developing.

People take salt tablets for many reasons, such as to:

• improve hydration during exercise, particularly during endurance activities
• keep a good balance of electrolytes in the body after illness or exercise
• manage symptoms and side effects of underlying conditions

There is some evidence to suggest that salt tablets are an effective treatment for hyponatremia.

A 2020 study into their use as a treatment for hyponatremia found a small but significant increase in people’s sodium blood levels, compared with people who did not receive salt tablets.

However, there is less evidence to suggest that they are effective in preventing illness caused by long-distance running.

A 2021 study into the effect of sodium supplements and climate during ultramarathons, found that salt tablets did not appear to protect athletes from symptoms of low electrolytes, such as cramps. Instead, they found that factors such as body mass, longer training distances, and avoiding excessive fluid intake were more important in preventing these issues.

Salt tablets should not cause any specific side effects at their recommended dosage. However, if a person takes far more than the recommended dosage, they may experience hypernatremia, which is when a person has too much salt in their body.

Symptoms of hypernatremia include:

• weakness
• dizziness
• thirst
• swelling of the tongue
• restlessness
• flushed skin
• headache
• a fast heart rate
• high blood pressure
• delirium

A person taking salt tablets who notices any of the above symptoms should stop taking them straight away and call a doctor.

Before taking salt tablets, a person should inform their doctor of anything that may be relevant, such as allergies, underlying health conditions such as high blood pressure or kidney disease, or whether they are pregnant or breastfeeding.

People can purchase salt tablets over the counter, but if a person takes an excessive amount of salt tablets, they may experience potentially serious symptoms.

People taking salt tablets should follow the guidance of their doctor or follow the dosage instructions on the packaging. Taking tablets with food may reduce the likelihood of an upset stomach.

Salt tablets usually contain around 400 milligrams of sodium. They should be safely stored at room temperature, around 59–86°F (15–30°C).

People can dissolve salt tablets in water to make an isotonic solution. Dissolve one tablet in 4 ounces of water and take as directed by a doctor or healthcare professional.

People who are taking salt tablets to prevent heat cramps should take one tablet orally as directed by a doctor.

There is evidence to suggest that salt tablets can help prevent dehydration in certain situations.

A small 2016 study found evidence to support the use of salt supplementation to prevent dehydration during exercise. Researchers found that a solution of sodium chloride tablets and water helped athletes retain fluid during exercise, compared with athletes who used an alternative glycerol-based solution.

It is important to note that this study showed the sodium solution outperformed salt tablets when people took them on their own. People should drink plenty of water with the tablets.

Another 2016 study into burn victims found that salt tablets dissolved in 1 liter of water were effective in treating dehydration, a common side effect of burns.

However, the Texas Heart Institute warns that people should avoid taking salt tablets without water or other electrolytes because they can worsen dehydration.

People who wish to take salt tablets to help with dehydration during exercise should talk with a doctor before taking them. They may consider choosing salt solutions and electrolyte or sports drinks instead of salt tablets alone.

Salt tablets may help increase low levels of sodium in the blood and balance electrolytes in the body. They may be suitable for use by people with underlying health conditions and athletes.

A person who takes more salt tablets than the recommended dose may notice irritability, a high heart rate, and dizziness, among other symptoms. People wishing to take salt tablets for exercise should talk with a doctor first.

When to take, side effects, and more

Salt tablets are available over the counter in health stores and online. But are they effective in combating low levels of sodium in the body?

And should people use them to offset the effects of intensive exercise?

This article looks at when people use salt tablets, their benefits and side effects, and whether they can help prevent dehydration.

Salt tablets, or salt pills, may help replace low levels of sodium in the body. Sodium is both a mineral and an electrolyte. The body needs electrolytes to regulate fluids in the body, ensuring hydration and helping the body function well.

A doctor may prescribe or recommend salt tablets when a person has symptoms of hyponatremia, meaning they have low levels of sodium in the blood. A normal blood sodium level is around 135–145 milliequivalents/liter (mEq/L).

A doctor will diagnose hyponatremia when levels of sodium fall to under 135 mEq/L. According to the National Kidney Foundation, causes of hyponatremia include:

• kidney failure, when the kidneys are unable to rid the body of extra fluid
• congestive heart failure, when excess fluid builds up in the body
• diuretics (water pills), which increases sodium in urine
• more sweating than usual
• severe vomiting or diarrhea, which depletes the body of fluids and salt
• excessive thirst, causing too much fluid intake

Exercise can also cause exercise-associated hyponatremia. This happens when athletes, often long-distance runners, consume too much water during physical activity, depleting natural levels of sodium.

As a result, many marathon and long-distance runners take salt tablets before or during long runs to avoid cramps associated with low levels of electrolytes.

An underlying medical condition, such as cystic fibrosis, can cause the body to lose more salt in sweat, especially in children and young adults with the condition. A doctor may prescribe salt tablets to prevent hyponatremia from developing.

People take salt tablets for many reasons, such as to:

• improve hydration during exercise, particularly during endurance activities
• keep a good balance of electrolytes in the body after illness or exercise
• manage symptoms and side effects of underlying conditions

There is some evidence to suggest that salt tablets are an effective treatment for hyponatremia.

A 2020 study into their use as a treatment for hyponatremia found a small but significant increase in people’s sodium blood levels, compared with people who did not receive salt tablets.

However, there is less evidence to suggest that they are effective in preventing illness caused by long-distance running.

A 2021 study into the effect of sodium supplements and climate during ultramarathons, found that salt tablets did not appear to protect athletes from symptoms of low electrolytes, such as cramps. Instead, they found that factors such as body mass, longer training distances, and avoiding excessive fluid intake were more important in preventing these issues.

Salt tablets should not cause any specific side effects at their recommended dosage. However, if a person takes far more than the recommended dosage, they may experience hypernatremia, which is when a person has too much salt in their body.

Symptoms of hypernatremia include:

• weakness
• dizziness
• thirst
• swelling of the tongue
• restlessness
• flushed skin
• headache
• a fast heart rate
• high blood pressure
• delirium

A person taking salt tablets who notices any of the above symptoms should stop taking them straight away and call a doctor.

Before taking salt tablets, a person should inform their doctor of anything that may be relevant, such as allergies, underlying health conditions such as high blood pressure or kidney disease, or whether they are pregnant or breastfeeding.

People can purchase salt tablets over the counter, but if a person takes an excessive amount of salt tablets, they may experience potentially serious symptoms.

People taking salt tablets should follow the guidance of their doctor or follow the dosage instructions on the packaging. Taking tablets with food may reduce the likelihood of an upset stomach.

Salt tablets usually contain around 400 milligrams of sodium. They should be safely stored at room temperature, around 59–86°F (15–30°C).

People can dissolve salt tablets in water to make an isotonic solution. Dissolve one tablet in 4 ounces of water and take as directed by a doctor or healthcare professional.

People who are taking salt tablets to prevent heat cramps should take one tablet orally as directed by a doctor.

There is evidence to suggest that salt tablets can help prevent dehydration in certain situations.

A small 2016 study found evidence to support the use of salt supplementation to prevent dehydration during exercise. Researchers found that a solution of sodium chloride tablets and water helped athletes retain fluid during exercise, compared with athletes who used an alternative glycerol-based solution.

It is important to note that this study showed the sodium solution outperformed salt tablets when people took them on their own. People should drink plenty of water with the tablets.

Another 2016 study into burn victims found that salt tablets dissolved in 1 liter of water were effective in treating dehydration, a common side effect of burns.

However, the Texas Heart Institute warns that people should avoid taking salt tablets without water or other electrolytes because they can worsen dehydration.

People who wish to take salt tablets to help with dehydration during exercise should talk with a doctor before taking them. They may consider choosing salt solutions and electrolyte or sports drinks instead of salt tablets alone.

Salt tablets may help increase low levels of sodium in the blood and balance electrolytes in the body. They may be suitable for use by people with underlying health conditions and athletes.

A person who takes more salt tablets than the recommended dose may notice irritability, a high heart rate, and dizziness, among other symptoms. People wishing to take salt tablets for exercise should talk with a doctor first.

Salt tablets for runners

Today, many runners train in much the same way as professionals. Almost – because they devote a lot of time to training, go to training camps and achieve high results. But with similar loads, amateurs do not have the support that professionals receive: a planned diet, sports supplements prescribed by a doctor, competent recovery. That is why amateurs are more likely to face the negative consequences of high loads. Fortunately, today there are products available to hobbyists that will help support the body and reduce the risk of harm to health. One such drug is saline tablets.

Salt tablets are a sports supplement that contains electrolytes. Recall that for good health during physical exertion, it is important not only to maintain a certain amount of electrolytes in the body, but also to maintain the water-salt balance. We lose electrolytes while running, but when we restore thirst, we upset this balance even more. That is why it is better to use isotonic or salt tablets to restore the balance of fluid and salts in the body during training and races. Not everyone tolerates isotonic sports drinks during exercise – due to high acidity, they can cause unpleasant consequences for the gastrointestinal tract, so salt tablets for many become the most convenient form for restoring the supply of salts and minerals in the body.

Salt tablets usually contain several salts and minerals for a more balanced effect: usually sodium, potassium, magnesium and calcium in chelated form for easier and faster absorption. Salt tablets also come in different forms: regular tablets and capsules that are easy to drink with water, as well as chewable tablets that you can simply chew on the go. In addition, the capsules can be dissolved in an isotonic drink to increase the electrolyte content.

Floo Sport Balanced Salt Tabs 3 tabs

Dietary supplement with electrolytes necessary for an athlete during long and hard physical exertion, especially in hot weather

Floo Sport Balanced Salt Tabs 60 tabs

Dietary supplement with electrolytes necessary for an athlete during long and hard physical exertion, especially in hot weather

Nutrend Salt Caps 120 caps

Vitamin-mineral complex with L-carnosine and white willow bark, prevents spasms

Nutrend Carbonex 12 tabs

Energy tablets. Contain: carbohydrates, caffeine, taurine, L-tyrosine, magnesium.

Salt tablets support physical activity, increase stamina and prevent muscle spasms and cramps, as well as reduce recovery time after exercise. Salt tablets are especially relevant for running starts in hot weather at long distances from 20 km: in this case, preventive intake of salt tablets is recommended for all runners. Specifically for single use, many salt tablets come in a three-serve package: one tablet should be used before the race, another one midway through the race, and the last one in case you do develop a cramp or after the finish to replenish lost substances . With a tendency to cramps, regular intake of salt tablets in combination with magnesium preparations is recommended before, during and after training. With regular use of salt tablets, it is important to drink plenty of fluids. We recommend that you consult your doctor before taking it.

Salt tablets for running: what it is, how it works, when to use it

Competitors in endurance competitions are well aware that the body needs energy and it is necessary to eat, even if you don’t really feel like it. You also need to drink regularly, and long before the appearance of a pronounced feeling of thirst. But this is not enough: it turns out that during the race, the body needs something else besides water and calorie bars.

Salt is a vital product, and during an exhausting race, we literally lose it along with sweat on the go. Salt tablets allow you to replenish the supply right on the track and prevent electrolyte deficiency.

What are saline tablets and electrolytes

Salt tablets are not medicines designed to treat sports injuries. These are special supplements that help to replenish the level of electrolytes in the body.

The main extracellular electrolyte is sodium: it accounts for almost two-thirds of the total amount of these mineral compounds. That is why sodium chloride, that is, ordinary table salt, is so important for humans.

At its core, salt tablets are a concentrated portion of electrolytes. Electrolytes are substances capable of conducting an electrical charge. Performance depends on their presence in tissues and blood, because it is electrolytes that are responsible for the transmission of impulses for muscle contraction.

The use of salt tablets helps to avoid muscle spasms and convulsions from overexertion. Athletes with this problem are advised to consume more electrolytes during competition.

The function of salt tablets

Surely everyone has heard more than once about the importance of maintaining a water-salt balance. In normal, non-sporting life, we often focus on water and try to drink enough liquid during the day. But in training and competition, the second half of the term, salt, is no less important.

During intense exercise, we lose a lot of fluid and feel thirsty. But the more water we drink, the lower the concentration of electrolytes in the body becomes. In a critical situation, hyponatremia can occur: a state of severe decrease in the concentration of sodium ions in the blood plasma.

On average, in a healthy state, this indicator is about 150 mmol / l, and when it decreases to 135-140 mmol / l, an imbalance of salts occurs.

Hyponatremia caused by excess fluid in the body is dangerous and in a critical situation can even cause cerebral edema. Experienced ultramarathon runners closely monitor the signals that the body gives during the race: swollen fingers or lack of urge to urinate, even over many hours of distance.

To avoid this, during the race you should drink not only pure water or Coca-Cola, but also drinks enriched with electrolytes: isotonic or mineral water. Salt tablets can be an additional source of minerals.

How it works

During sports activities, we lose not only water, but also useful minerals: it is for this reason that sweat has a salty taste. If you try to quench your thirst with unsalted drinks, then this liquid will only increase the speed of the excretory system.

That is, there will be no feeling of thirst, but in fact the body will still be in a state of dehydration. In this case, an increase in the volume of urine will deceptively demonstrate that everything is in order.

This is due to the fact that with strong sweating, the amount of fluid in the intercellular space decreases. Salt solutions, drinks containing electrolytes and, in fact, salt tablets can fill it. These substances maintain the desired ratio of positively charged ions in tissues and blood and prevent dehydration.

Photo: rockay.com

Salt tablets have the advantage of being easy to use and compact. Sports drinks can cause discomfort, especially during heavy competition when there is an increased load on the gastrointestinal tract. In addition, it is not always possible to pour a familiar drink into a hydrator at a food point. Even if there is an isotonic available there, there is not always information about what manufacturer it is.

In order not to experiment and not to guess how the stomach will react to an unfamiliar drink, you can choose the usual water or Coca-Cola, and get the necessary minerals from salt tablets.

What are

As the name suggests, salt tablets are made from salt. But this is not only table salt, which is in every kitchen. Typically, manufacturers include a combination of several salts in each tablet or capsule: sodium, potassium, magnesium, and calcium.

For sports supplements, the chelated form of these minerals is more commonly used as it is absorbed more quickly. This kit allows you to effectively replenish the body’s need for electrolytes and prevent seizures.

Despite the fact that the composition of salt tablets is very simple, not all manufacturers produce them. Unfortunately, most often you can find them in the assortment of foreign specialized brands.

Perhaps this is due to the fact that not every athlete needs such a product and is in demand mainly among trail runners. And most recreational runners in a short urban workout do just fine without additional sources of electrolytes.

When and how to use

Manufacturers generally recommend taking one salt tablet after one or two hours of running in the heat. The time interval depends on individual characteristics, and on whether you also drink isotonic (an additional source of electrolytes) at this time, and on the temperature at a distance.

For short distances or easy training runs, salt tablets are not very useful. It will be enough to comply with the general regime of hydration and drinking the usual drinks in sufficient quantities.

Salt tablets are very easy to use: no need to dilute any powders and waste time. The tablet can be drunk on the go, washed down with liquid from a hydropack or flask.

How to determine the need for electrolytes

The more we sweat, the more salts we lose and need to be replenished. Therefore, in the heat and at a high pace, the frequency of taking salt tablets may be higher. And in winter and with moderate load – lower.

Electrolyte levels are a must during any race, but especially in the summer. Salt tablets take up minimal space in your running pack, so even if you’re hoping to make do with isotonic or mineral water, it’s best to have a small supply.

Photo: rockay.com

It is only important to think carefully about the packaging. Often portioned salt tablets are packaged in three pieces in paper bags. In the fords, in the rain, or just when liquid from the hydrator gets in, this bag will instantly get wet, and the entire supply of electrolytes will turn into salty water – so it’s better to put the tablets in a small waterproof zip bag in advance.

What can replace

At long distances, it is important not only to give the body the next portion of energy gels or bars in time, but also to ensure that the water-salt balance is maintained. That is why at ultramarathon food stations you can find salty foods and drinks next to high-calorie carbohydrates.

Replace salt tablets with normal food and drink as needed. Consider the most popular of them.

Products

1. Salted peanuts

Often found at food stations. With each handful, you get not only a serving of salt, but also additional calories. However, it is worth considering that this is one of the most common allergens, and in general, a large amount of peanuts can cause problems with the gastrointestinal tract during the race.

2. Pickles

Much loved by runners and most often seen at Russian races. The downside may be the high acidity of the product, because vinegar is often added during preservation. In case of stomach problems, this option is better not to consider.

3. Salty snacks (chips, crackers, croutons)

Mostly found at large or foreign competitions. Of the benefits – a bright taste that allows you to cheer up during a long race. However, in terms of nutritional value, these products are useless.

4. Salt

The most ordinary table salt, an immortal classic, a cheap and affordable product. If it is at the food point – this is already wonderful. You can dip anything in it, from brown bread to bananas.

This is about products.