With the heat wave affecting much of the country, I figured I should
write an article about the important topic of getting enough
electrolytes during exercise. Among endurance athletes, there seems to
be a large misunderstanding of the difference between common salt and
electrolytes. As the ride director for the Tour d'Organics one of the
most common comments is that people want more salty food: chips,
pretzels, gatorade, and I even heard a request for V-8 juice (yes, V-8
juice). But electrolytes are more than just table salt.

Electrolytes are mineral salts that your body uses to preserve
homeostatis. Sodium, potassium, calcium, chloride, magnesium,
bicarbonate, and phosphate are all critical electrolytes that the body
needs to maintain osmotic gradients between intracellular and
extracellular fluids. This balance affects hydration, blood pH, and is
critical for nerve and muscle function.

Most sports drinks contain high concentrations of common salt
(NaCl). One 32oz bottle of Gatorade contains 440 mg of sodium. One of
the rationales for consuming more sodium during exercise is that the
body excretes more sodium when sweating heavily. You've probably seen
athletes caked in salt after a hot day of exercising. Is this sign that
the athletes need more salt or that the body is taking the opportunity
to rid itself of excess salt?

The body actually needs only a small amount of sodium
(250-500mg daily) to function optimally. This amount is easily met by
whole, unprocessed foods, and rapidly exceeded by eating processed,
salty foods. The average American consumes an estimated 10g of salt
daily. The maximum recommended daily allowance sodium is 2400mg. One
quarter of a teaspoon of salt is 600 mg of sodium.

There are several reasons to watch one's salt intake:

• Overconsumption of sodium has long been linked with high blood pressure and heart disease.
• Salt has been used as a poison. If eaten in large enough quantity, salt can kill. There's the
• adage
  that says: "Those things that are good for you are good in moderation.
  Those things that are toxic to you are toxic regardless of the dose."
• Salt has been a major food preservative for thousands of
  years. If salt is used to preserve and cure tissue, how did you think
  this substance affects your body's own tissues?
• Common salt is an inorganic rock. The human body, unlike
  plants, is not designed to digest inorganic minerals. The best form of
  minerals for nutrition is from plants.

Meeting one's electrolyte needs is quite simple from a whole
food, plant-based diet. Fruits and vegetables contain all the
electrolytes that the body needs in easily digestible and utilized
forms.

There has been much news in the endurance sports world about
hyponatremia, where the body's water-electrolyte ratio is imbalanced to
point where electrolytes are not available to the body's cells. This
can be caused by drinking too much water or not consuming enough
electrolytes. Hyponatremia, like dehydration, can lead to severe health
problems. However, if one is consuming fruits and veggies that contain
both water and electrolytes, you can meet all your needs in one natural
package. Who needs sports drinks when nature makes fruit?

I
have not added salt to my diet in over 4 years now, and I tolerate the
heat better than ever. In fact, I feel worse if I go out to eat at a
raw restaurant where they have salty foods. I feel bloated and heavy. I
avoid added salt as much as possible.

Celery is a great source of electrolytes as is a large salad.
During hot days like we're having now, it's important to emphasize
eating plenty of vegetable matter. Whole, fresh veggies are a great
source of minerals and electrolytes and carry very little risk of being
unhealthy.