The more sodium in your diet the more water you
retain.
Here is what Francisco (Fmoncas) found:
I posted this info before in my Training log thread.......i hope this help you to make your own conclusions and recomendations.............have a nice day!!!!!
This is the salt intake recommended by the health agencies of various countries
•United Kingdom: In 2003, the UK's Scientific Advisory Committee on Nutrition (SACN) recommended that, for a typical adult, the Reference Nutrient Intake is 4g salt per day (1.6g of sodium).
•Republic of Ireland: The Food Safety Authority of Ireland endorses the UK targets "emphasizing that the RDA of 1.6g sodium
•Canada: Health Canada recommends an Adequate Intake (AI) and an Upper Limit (UL) in terms of sodium. From 14 to 50 years old: 1.5g/day (AI) 2.3g/day (UL)
•New Zealand: Adequate Intake (AI) 0.46 – 0.92g sodium = 1.2 – 2.3g salt and the Upper Limit (UL)) 2.3g sodium = 5.8g salt
•Australia: The recommended dietary intake (RDI) is 0.92g–2.3g sodium per day (= 2.3g–5.8g salt)
•USA: The Food and Drug Administration itself does not make a recommendation but refers readers to Dietary Guidelines for Americans 2005. These suggest that US citizens should consume less than 2,300 mg of sodium (= 2.3g sodium = 5.8g salt) per day.
AHA Recommendation (American Hearth Association)
Healthy American adults should eat no more than 2,300 milligrams of sodium a day. This is about 1 teaspoon of sodium chloride (salt). To illustrate, the following are sources of sodium in the diet.
1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg sodium
3/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg sodium
1 teaspoon baking soda = 1000 mg sodium
On The other hand, athletes must consider that due to their increased activity and excessive sweat production, they are actually at risk of having too little sodium in their blood stream during training and competition. Athletes do indeed, have special sodium requirements. So I tried to do some research on this and I found some facts in some articles:
1. From an article by Leah Perrier R.D. Published in October 2006 : “A range of 1,800 to 2,400 milligrams, or one teaspoon of salt, is considered to be a healthy daily dose.Like fluid requirements, daily sodium needs can also vary greatly among athletes. Some athletes have a greater sodium need because they lose more sodium in sweat. The sodium needs amount that is recommended during exercise is dependent on the amount of sweat produced.”
INTERESTING FACT: Sweat contains between 2.25 - 3.4 grams of salt per liter, and the rate of perspiration in a long, hot race can easily average 1 liter per hour. Clearly, during contest prep and dieting we will need more sodium on days when we do cardio training. This is just a guideline because I could not find anything related to lifting.
2. From an article by Herve Duchemin (personal trainer and writer) “The body only needs between 2000-2500mg of sodium a day to complete its metabolic functions”
dont put xtra salt on ur food or east potato chips or pretzels...if u live in the desert or sweat a lot due to physical exertion
then drink xtra water and put salt on ur food...if ur cuttin for a contest cut out all the salt few days b 4
