The sad currency of the topic was shown some weeks ago with the death that occurred at the Frankfurt IM competition. The failure to consume salt cost the life for a competitor. Why is this such a grave mistake?

During everyday sports activities, the problem endurance athletes, marathonists, ironman competitors typically face does not even become apparent. Throughout the permanently long competition, the body is cooled primarily by sweating, which may result significant loss of sodium, which could range up to 1400 mg per hour – a substance common table salt also contains. In the course of our nutrition we consume way enough salt due to preserved food and the features of Hungarian cousine. Ironman athletes on the other hand sweat for over 10 hours, and they may find themselves in trouble if they fail to supply their needs.

Why is that so?

For carbohydrates required for the continuous energy supply of muscle operation to get from the stomach into the small intestine, it is important to produce the proper dilution in the stomach; therefore you must consume sufficient amount of water. However, if you want these nutrients to be absorbed fast from the small intestine and start their journey within the body, towards the muscles – and of course you do –, you must ensure the proper sodium intake too. Sodium plays a key role in the absorption process of both water and carbohydrates: its active transport creates the prerequisites of water and carbohydrates to get into your body. You can imagine this operating principle as if sodium opened the gates for water and carbohydrates in the small intestine to ensure that they reach the muscle cells as soon as possible.

 

Our good little pal, sodium plays an important role also in the protection of cells. It ensures that the difference between the osmotic pressure of the intercellular and extracellular fluid space is balanced. Due to perspiration, sodium may run out outside of the cell, whereas potassium remains within the cell, which triggers a process based on a cruel law of physics, and water flows into the cells due to ion density adjustment. In extreme cases, the quantity of the water inflow may reach a limit that could result irreversible health damage or even death.

This extreme instance occurred to the athlete this year in Frankfurt. The tragedy was triggered by the large quantity of water intake with very low salt content during increased perspiration: due to the alarmingly low sodium level of the extracellular space, the cells saturated with potassium filled with water, and the athlete suffered cerebral oedema. It must be stressed that the case was shockingly extreme, however, it could happen to anyone. This is an issue we need to address, as human lives are concerned!

Cooling, and systematically establishing carbohydrate, water and salt intake during the race is therefore highly important. Now you will most probably agree that the fourth challenge during an ironman race is not clothing but proper nutrient intake and cooling! Now that you know all about the reasons, come join us in Nagyatád this Friday, where Kindl Gábor helps you prepare for proper nutrient intake during races tailored to your needs.