---
title: "Are we getting sodium all wrong?"
date: 2024-06-01
categories: ["Hydration & heat"]
url: https://www.semiprocycling.com/digest/are-we-getting-sodium-all-wrong
author: Damian Ruse (SEMIPRO Cycling)
---
# Are we getting sodium all wrong?

![](https://www.semiprocycling.com/digest/images/59226a1df0408d50eb6494a5.webp)

**Sodium's role in enhancing athletic performance is often debated.** Dr. Alan McCubbin's recent paper examines this and the other papers on the topic. Here's a summary of the findings:

1. Limited Research:

- Systematic Review: **Only five studies have investigated sodium replacement during exercise and endurance performance.**
- Conditions and Methods: None of the studies were conducted in hot conditions (2.6-22.5°C). **Sodium replacement was not personalised, leading to inconsistent results.**

2. Study Findings:

- Inconsistent Results: **Most studies did not show a performance benefit** from sodium supplementation.
- One Positive Study: **Only one study, involving Ironman 70.3 triathlon competitors, showed a benefit**, but the result (26 minutes improvement) is likely influenced by other factors and seems unrealistic for a nutritional intervention.

3. Perceived Effort Studies:

- Fixed Intensity Models: Studies measuring perceived effort during fixed intensity exercise also did not show significant differences with sodium intake.

4. Hydration Impact:

- Hydration vs. Sodium: **One study found that hydration levels had a significant impact on performance, but the sodium concentration of the drinks did not.**

5. Recent Study Insights:

- Ultraendurance Running in Heat: **Personalised sodium replacement did not significantly affect overall body-water balance** or thermophysiological strain during ultraendurance running in hot conditions. It did increase plasma sodium concentration but did not influence heart rate, rectal temperature, thermal comfort, perceived exertion, or physiological strain.
- Post-Exercise Effects: After exercise, sodium replacement led to greater fluid intake and increased urinary sodium excretion, indicating significant renal sodium conservation.

So despite the claims, **there is surprisingly little research supporting sodium's performance benefits during exercise**. The existing studies do not meet personalised sodium replacement strategies and were not conducted in hot conditions. **Current evidence suggests sodium replacement during exercise is unlikely to improve performance unless it helps maintain optimal hydration.**

For endurance athletes, focus on balanced hydration and listen to your body's needs.

---

References:

- McCubbin AJ & Costa RJS. (2018). Impact of Sodium Ingestion During Exercise On Endurance Performance: a Systematic Review.
- Sanders B et al. (2001). Sodium replacement and fluid shifts during prolonged exercise in humans.
- Baker LB et al. (2008). Quantitative analysis of serum sodium concentration after prolonged running in the heat.
- McCubbin AJ & da Costa RJS. (2023). Effect of Personalized Sodium Replacement on Fluid and Sodium Balance and Thermophysiological Strain During and After Ultraendurance Running in the Heat.

## On my mind: Mourning

I want to share a simple yet powerful filter for managing your time effectively. It goes like this: **"You're not focused enough unless you're mourning some of the things you're saying no to."** As athletes, your time and energy are precious resources. We juggle training, recovery, work, family, and other passions.

To reach your goals, you must make tough choices. When you prioritise your training, you'll inevitably have to say no to other appealing opportunities. It’s a sign you're dedicating yourself to what truly matters. The idea isn't to feel guilty but to recognise that sacrifice is part of the journey. **If you find yourself mourning the things you're giving up, it means you're making deliberate, thoughtful decisions.**

Think about the last time you had to skip a social event for an early morning ride or turned down a weekend trip to stay on track with your training plan. These decisions are challenging but necessary for your progress. Embrace this filter as a way to ensure your focus is aligned with your aspirations. By doing so, you'll maximise your potential and achieve your athletic goals. **Remember, every no is a step closer to your yes.**

Ridewell,

Damian

Do you wish there was an easy way to get results?

Well, the athletes I coach are now seeing the results from the work they put in over the last few months.

The results have been insane! We've seen:

1. New PB threshold numbers
2. Athletes winning the first race of their season
3. Feeling strong and hitting great sprint numbers
4. Confidence at an all time high
5. Riders have loads of fun!

*(See images below)*

## But how can you achieve the same?

It's not too late to reach your 2024 goals.

Let's talk about your goals and how we can get you really firing!

Reply to this email and we can lock in a time :)