sodium chloride

What Does Sodium Chloride Do?

Sodium chloride, commonly known as table salt, is a fundamental electrolyte that plays a critical role in performance hydration and cellular function. When you train, you lose sodium through sweat, and failing to replace it can lead to a significant drop in power output and endurance.

• Enhanced Hydration: Sodium helps your body retain fluid and maintain osmotic pressure, ensuring that the water you drink actually stays in your system rather than being excreted.
• Improved Muscle Pumps: By increasing plasma volume, sodium pulls more water into the bloodstream and muscle cells, resulting in a fuller, more vascular appearance during your workout.
• Nerve Impulse Transmission: It is essential for the electrical signaling required for muscle contractions, helping you maintain explosive power and coordination.
• Cramp Prevention: Maintaining proper sodium levels helps prevent the involuntary muscle contractions and cramping often associated with electrolyte depletion and heavy sweating.

Clinical vs. Gym Bro Dosing

Key Insight: While the recommended dosage is 300mg, your specific needs are highly dependent on your sweat rate. If you often see white salt streaks on your skin or clothes after a workout, you are a "salty sweater" and should aim for the higher end of the dosing spectrum.

Side Effects & Warnings

• Water Retention: High sodium intake can cause temporary bloating or a "soft" look as the body holds onto extra subcutaneous water.
• Digestive Upset: Consuming large amounts of salt on an empty stomach can lead to nausea or osmotic diarrhea in sensitive individuals.
• Blood Pressure: Those with pre-existing hypertension should be cautious, as sodium can cause acute, temporary spikes in blood pressure.

Tip: To maximize the benefits of sodium chloride without the bloat, ensure you are drinking at least 16-20 ounces of water with your pre-workout to maintain the correct electrolyte-to-fluid ratio.