Salt and exercise: why salt is a essential part of your workout
Salt has become the centre of a hot debate over the past few years. We all know that too much of the stuff is bad for us, something we’ll look into in a lot more detail soon, and the dangers of exceeding our recommended daily salt intake are becoming increasingly well-known, many of us don’t realise that having too little salt in our bodies can be dangerous.
To help you make an informed decision on salt and exercise, we asked our resident nutrition expert and personal trainer for her thoughts, and the role it needs to play in your workout regime. But let’s dive straight in with some rock hard facts about salt.
WHY IS SALT BAD FOR YOU?
When we consume too much salt, the extra water that is stored inside our body and cells causes our blood pressure to rise. The more salt you eat, the higher your blood pressure becomes. High blood pressure levels can place a huge strain on your heart; it can also affect your arteries, kidneys, and your brain. If high blood pressure levels are maintained for too long, it can lead to strokes, heart attacks, kidney disease, and even dementia.
BUT, WHY IS SALT GOOD FOR YOU?
Sodium is incredibly important to the functionality of our bodies; and salt is a key source of sodium. Salt helps to regulate the concentration of our bodily fluids, which constantly hang in a delicate balance. It helps our cells to absorb all the vital nutrients they need, and it is also required for healthy muscle and nerve activity. But you should be very careful to monitor your salt intake in order to avoid excess.
The amount of salt you should take in on a daily basis varies depending on your age. Below are the recommended guidelines from the NHS:
- Adults (and children 11 years and over) should consume no more than 6g of salt a day. This equates to approximately one teaspoon and contains roughly 2.4g of sodium
- Children aged seven to 10 years should eat no more than 5g or less salt a day
- Children aged four to six should consume 3g or less salt a day
- Those aged one to three should consume 2g or less salt a day
- Babies less than one year old should have less than 1g of salt a day. Babies that are breastfed will get the correct amounts required, and formula milk contains similar levels
FIVE SURPRISING HIGH-SODIUM FOODS
- BREAD - It was suggested by a study in 2011 that some loaves of bread may contain as much salt in each slice as a packet of crisps.
- CEREAL - You’d expect some cereal brands to have high sugar content, but it’s been shown that there are also incredibly high levels of salt in many of the most popular varieties.
- TINNED SOUP - Considered by many to be a healthy lunch option, but maybe not. It’s been suggested by studies that some tinned soups can contain the same (or more) salt than two slices of takeaway pizza.
- CHEDDAR CHEESE - Already high in saturated fats, but 95% of cheese products were found to contain more salt per serving than a packet of ready salted crisps.
- STOCK CUBES - Who’d have guessed that this harmless little cube used to add flavour would be on this list, but some contain as much as 50% salt.
TOP TIPS ON HOW TO REDUCE SALT INTAKE
Our nutrition expert, Carly, has an abundance of tips to help curb your salt intake…
- Be sparing with sauces, especially soy sauce, as they are usually very high in salt
- Cut down on salty snacks such as crisps - go for low-salt snacks such as dried fruit, sticks of vegetables and unsalted nuts
- Try to eat less bacon, cheese, pickles, smoked fish and ready-made meals, as these contain high sodium levels
- Add less salt when cooking - use herbs and spices to add flavour when cooking
- Make your own stock, or opt for lower salt stock cubes
- Get out of the habit of adding extra salt at the table - remember to taste your food first as often you’ll find it doesn’t need more!
It’s true that abs are made in the kitchen, but diet is still only one half of the equation. To maximise your health and fitness journey, why not sign up for a free guest pass and reach the fitness levels you’ve always wanted.