Suppose you’re a distance runner or someone who works up a good sweat exercising or laboring for long periods of time. In that case, you probably know the importance of staying hydrated with fluids and maintaining healthy levels of certain minerals known as electrolytes.
Two electrolytes, sodium, and chloride are the critical ingredients in table salt and in salt tablets. These tablets have been used for many years to treat heat cramps and restore electrolytes lost through sweating.
Salt tablets, also known as salt pills, aren’t recommended as much as they used to be, given that sports drinks are packed with additional electrolytes, including potassium, magnesium, and phosphate.
Some doctors still recommend salt tablets for limited use, but because of some health risks, salt tablet use is often discouraged in favor of other rehydration options.
When do salt tablets help with dehydration?
Salt flakes can help when:
- When you are exercising for a long time or in a high temperature
- If you are not adequately hydrated prior to activity
- When taking with water
Your body is at its healthiest when the water and sodium balance is just right. Usually, drinking enough water and following a healthy diet is enough to keep everything looking its best when you go about your daily activities.
When you may be sweating profusely
In extreme situations, such as completing a marathon or working in high heat for hours, you can lose unhealthy amounts of water, sodium, and other electrolytes needed for healthy function.
When your electrolyte and fluid levels are low
When both fluid and sodium levels are plummeting, just drinking water is not enough. Without sodium and other electrolytes, your body won’t be able to maintain healthy fluid levels, and the water you drink will be lost quickly.
When taken with enough water
Remember that every cell and every bodily function in your body relies on bodily fluids to stay healthy.
Taking salt tablets without drinking a lot of fluids can lead to an unhealthy accumulation of sodium. This will force your kidneys to expel more sodium in your urine and sweat without making you feel more hydrated.
Salt tablets taken with water can help distance runners and others at high risk of dehydration and heat cramps.
The role of the kidneys on salt and water
Normally, the kidneys do a good job of regulating fluid and sodium levels by retaining water or sodium or expelling it in the urine as the case may be.
For example, if you consume more sodium by eating salty foods, your body will hold more water to maintain water-sodium balance. If you lose a lot of water through sweat, your body releases more sodium in sweat or urine to keep your body in balance.
Benefits of salt tablets
Salt tablets can provide the following benefits:
- Provide good hydration and hydration methods for long-distance runners
- Help maintain some electrolyte balance
- Helps you retain more water during high-intensity exercise and physical work
Consuming salt flakes and water will restore your sodium levels and help you retain more fluids in the process.
In a recent study of 16 healthy men, researchers found that sodium chloride solution-based rehydration did a better job of helping men maintain fluids during and after exercise than alternative rehydration forms using glycerin. it is good.
Salt tablets side effects
Using salt tablets can cause the following side effects:
- Upset stomach
- Too much sodium in the body, which often leads to thirst
- Increased blood pressure
- Specific risks based on health status
Unfortunately, using salt tablets carries some significant health risks, including stomach irritation.
Just having too much sodium in your body (hypernatremia) can make you feel sick. Symptoms of hypernatremia include:
- Extreme thirst
- Fatigue and low energy
- Difficulty concentrating
How to use them
When trying salt flakes, do the following:
- Read the complete ingredient list, electrolyte and mineral breakdown.
- Drink plenty of water.
- Follow the advice and tips of a medical professional.
Although salt tablets are available over the counter without a prescription, they are best used under the supervision of a doctor.
If you are prone to heat cramps and other dehydration problems, your doctor may give you specific dosage instructions.
Certain brands of sodium chloride tablets also contain potassium, magnesium, and other electrolytes.
Check the label of any supplement to see how many specific ingredients are in it, especially if your doctor recommends limiting your intake of specific minerals.
- Contents: Most regular salt tablets are 1-gram pills that contain approximately 300 to 400 mg of sodium.
- Time: Dissolve the tablet in about 4 ounces of water and take before or during prolonged exercise or physical exertion.
When not in use, salt tablets should be stored in a dry place at room temperature.
In the end
While salt tablets may be safe and helpful for distance runners and others who work up a powerful sweat, they aren’t for everyone or for every circumstance.
People with high blood pressure or kidney disease should avoid them. Anyone who eats a balanced diet and doesn’t engage in intense, endurance sports probably gets enough sodium to avoid heat cramps and other heat-related problems.
If you’re curious about salt tablets or find that you’re prone to heat cramps and dehydration when active, ask your doctor if this product may be appropriate for you.