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When you’ll be exercising in the heat for more than three or fours hours, you should pay attention to your sodium intake. You might be losing 400 to 1,500 milligrams of sodium per hour (depending on how much you sweat and the sodium-content of your sweat). If you are, let's say, biking for 5 to 8 hours, these losses can take a toll.

 

Although most sweaty athletes believe sports drinks are an exceptional source of sodium, sports drinks are actually low in sodium compared to many to many other foods.

Here are some portable snack ideas that can better boost your sodium intake. These salty suggestions will likely be a welcome flavor-change if you have been downing sweet gels, sports candies and sugary sports drinks for several hours.

 

Few of these options offer stellar nutrition, so limit them to during endurance events when your goal is to survive (as opposed to optimize your health!

 

Salty sports snacks that you can easily carry in a bike shirt pocket or backpack:

Portable snack

Amount

Sodium (mg)

Calories

Gatorade

8 oz

110

50

Triscuits

1 oz (5 crackers)

180

120

Pretzel Nibblers, Snyder’s

1 oz (16)

200

120

Ritz Bits

1-oz packet

230

140

Clif Mojo Sweet & Salty Trail Mix Bar

1 bar

230

200

Wheat Thins

1 oz (14 crackers)

200

120

Hard Pretzel, Snyder’s

1 (1 oz)

240

100

Pretzel-Thin Twists, Snyder’s

1 oz (11 twists)

330

110

V8 Juice

Small (5.5 oz) can

330

30

Red Oval Stoned What Thins

1 oz (4 crackers)

420

120

Pretzel sticks, Bachman

1-oz packet

520

100

Beef jerky, Jack Link’s

1 oz

590

80

Boiled potato + ¼ tsp salt

1 medium

600

150

Pretzel Rod, Rold Gold

1 rod (1 oz)

610

110

Lunchable, Cracker Stacker Ham + American

1 packet

1070

410

Chicken Bouillon cube, Herb-Ox

1 cube

1100

5

 

Information from food labels, May 2011

 

For additional information on replacing sweat losses; Nancy Clark's Sports Nutrition Guidebook

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