How to Get Enough Salt While Riding

Hyponatremia or low blood sodium is a severe medical condition that can be prevented. It is seen in endurance events, where the athlete has prolonged sweating and drinks too much plain water. It is common among long-distance triathlons, cycling races and marathons. Having an abnormally low blood sodium level causes the amount of body fluid to rise, resulting in swelling of the cells. According to the Mayo Clinic, symptoms can vary from headaches and nausea to seizures and comas. Adequate sodium (salt), an electrolyte that regulates the body's fluid levels, will help prevent this potentially deadly condition.

Instructions

    • 1

      Drink a sports beverage that promotes electrolytes and sodium. Replace the plain water in your water bottle, with a sports drink that contains sodium. Look at the nutrition label to see how much sodium is in a serving. Gatorade's 02 Perform has 110 milligrams of sodium per 8 ounce serving.

    • 2

      Add regular table salt to your water or sports drink. This is the cheapest way to increase your salt intake, if you can stomach the taste. Leslie Bonci, sports dietitian, suggests adding up to 1/2 teaspoon of salt per 32 ounces of water or liquid for a mild salty taste.

    • 3

      Take salt tablets. Purchase salt tablets from your local pharmacy or online. Follow the directions on the package for proper dosage.

    • 4

      Fill your water bottle with chicken broth. An 14.5 ounce can of chicken broth contains on average, 840 milligrams of salt. Considerably more than the average sports drink.