The Possible advantages of sodium induced hyperhydration before physical activity

Abstract

Introduction and objective: Athlete’s performance depends both on training and nutrition. Although athletes analyze macronutrients intake, micronutrients are often omitted, with sodium among them. It is proven to boost performance, due to its hydrating qualities. The aim of this study is to explore positive effects of salt induced hyperhydration, its effect on muscle cramps, exercise associated hyponatremia, prevention of dehydration and possible endurance gain. Purpose of the study: The aim of this study is to look further into the positive effects of sodium loading induced hyperhydration, its effect on muscle cramps, exercise associated hyponatremia, prevention of dehydration and possible endurance gain using PubMed databases from the last 25 years. Review methods: Articles were searched by entering keywords in PubMed databases. Scientific articles written from 2016 to 2024 make up 76% of the literature. Guidelines from global societies of dietary health and sport. Studies from specialized research centers including meta-analyses and double-blind randomized trials were included. Ones conducted with methodological errors were rejected. Basic results and conclusions: We can draw a conclusion that salt-loading might indeed prove useful in endurance training preparation, and should be included in an athlete's supplements arsenal. Dehydrating nature of heat and long training make salt induced hyperhydration more efficient in such conditions. Sportsmen can improve results in both endurance performance and reduction of the occurrence of possible negative outcomes connected with metabolic and physical strain. Presented studies also advocate for the importance of sodium loading in prevention of hyponatremia and muscle cramps.

Keywords

• micronutrients
• sports performance
• supplementation
• physical activity
• salt
• sodium