June 07, 2024

Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Drinks. SUMMER SERIES Episode #3

17 minutes

Summer is coming up quick and many of us are in for a whirlwind! With chaotic schedules and swimsuits out, it’s easy to feel overwhelmed. But this summer, let’s flex those empowered eating skills! To equip you for the season ahead, we’re dropping a SUMMER SERIES on Fuel Her Awesome!

This Week’s Summer Series Lineup:

Monday: How to Become a Biofeedback Boss

Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo

Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Episode Highlights:

Free Biofeedback Workshop: Sign up here.

Today’s Episode: Should You Beat the Heat with MORE Salt?

Understanding Sodium: Sodium (salt) is an essential nutrient involved in blood pressure regulation, nervous system function, and muscle operation. The body requires about 500mg of sodium per day to function properly under normal conditions.

Sodium in the Spotlight: Recently, salt packets like LMNT have become popular, with influencers recommending 2-4 times the recommended daily sodium intake. My own experience with these packets has been positive, but is this true for everyone?

Key Points Discussed:

Sodium Requirements and Safety:

One packet of LMNT contains 1000mg of sodium.

The highest average daily intake recommended by dietary guidelines is 2300mg, with amounts beyond this potentially leading to high blood pressure.

Data Insights:

Higher sodium diets don’t cause high blood pressure in everyone. Research shows that individuals at the lowest risk for cardiovascular disease (CVD) can tolerate and benefit from more than 2300mg/day.

Data indicates a J-shaped relationship between sodium intake and CVD mortality rates, with the lowest risk at 3000-6000mg/day. This suggests the 2300mg guideline may actually be in the high-risk category.

Practical Advice:

The average sodium intake is around 3500mg/day.

A meta-analysis found that reducing salt intake did not reduce CVD risk.

Should You Drink LMNT Packets?

Evaluate Your Diet:

Is your diet low in sodium? Eating mostly fresh foods likely means low sodium intake.

Do you consume a diet high in fruits and vegetables? High potassium intake can offset high sodium intake.

Consider Your Health:

If you don’t have high blood pressure and have no family history of hypertension or are not taking related medication, increasing sodium intake to around 4000mg/day could make you feel better.

In abnormal circumstances like extreme heat or heavy sweating, adding sodium to water can aid in hydration and glucose uptake.

Takeaways:

This episode helps you navigate the sodium packet trend. Remember, if you have a family history of hypertension or are on medication, consult with your healthcare provider before adding sodium packets to your diet.

Closing:

Enjoyed the summer series? Please leave a review! These reviews boost the podcast algorithm and help recommend Fuel Her Awesome to other listeners who may benefit.

Links:

Free Biofeedback Workshop

Cheers, and happy eating!

Jess

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By Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom

4.9

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