sodium

What Does Sodium Do?

Sodium is the primary extracellular electrolyte responsible for maintaining fluid balance and ensuring your muscles fire correctly during a workout. While often vilified in general health contexts, it is a critical performance tool for athletes who lose salt through sweat.

• Enhanced Hydration: Sodium regulates osmotic pressure, pulling water into your bloodstream and cells where it is needed most during exercise.
• Improved Muscle Contraction: It plays a vital role in the sodium-potassium pump, which generates the electrical signals necessary for powerful muscle contractions.
• Increased Blood Volume: By expanding plasma volume, sodium helps deliver more oxygen and nutrients to working muscles, contributing to a better 'pump'.
• Cramp Prevention: Replenishing sodium lost through perspiration helps prevent the neuromuscular excitability that leads to painful heat cramps.

Clinical vs. Gym Bro Dosing

Key Insight: The 200mg found in many supplements is a baseline. For maximum performance benefits, ensure you are consuming at least 16-24 ounces of water with your pre-workout to allow the sodium to properly expand blood volume and prevent dehydration.

Side Effects & Warnings

• Water Retention: You may notice temporary bloating or a 'soft' look if your sodium intake spikes suddenly without enough water to balance it.
• Blood Pressure Spikes: Those with pre-existing hypertension should monitor intake, as sodium can acutely raise blood pressure in sensitive individuals.
• Gastric Upset: Consuming high concentrations of salt in a small amount of liquid can cause nausea or 'osmotic diarrhea' in some users.

Tip: Always pair your sodium intake with potassium and magnesium. This electrolyte trio works synergistically to prevent cramping and optimize nerve signaling more effectively than sodium alone.