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Active Expert: Nancy Clark RD CSSD

1 Post tagged with the sweat_losses tag

Generally not. When you exercise, you lose some electrolytes via sweat, but you are unlikely to deplete your body’s stores under ordinary circumstances. For example, you can easily replace the 200-600 milligrams of potassium you might lose in an hour of hard training by eating a medium to large banana (450-600 mg potassium). You can also easily replace the 800-1,400 mg sodium lost in two pounds of sweat by enjoying some spaghetti with tomato sauce or some chocolate milk with a bagel and peanut butter. Athletes who do need to worry about replacing electrolytes include those who will be sweating hard for more than three or four hours.

     Keep in mind, most health organizations recommend we reduce our sodium intake, given the average American diet contains more than enough sodium! A high sodium intake leads to high blood pressure and increased risk of stroke...

 

Sodium in Popular Recovery Foods

            Food                                                             Sodium (mg)

            Pizza, 1/2 of 12 in., DiGiorno cheese             2,490

            Chicken noodle soup, 1 can Campbell's         2,350

            Ramen noodles, Maruchan, 1 packet             1,580

            Spaghetti sauce, 1 cup Ragu                        1,160

            Salt, 1 small packet                                       590

            Pretzels, 1 oz (30 g) Rold Gold thins               560

            Bagel, 1 Thomas' New York style (3.7 oz)        540

            American cheese, 1 slice Kraft                       250

            Cheerios, 1 cup multigrain                              200

            Fruit yogurt, 6 oz (180 ml)                             60-120

            Bread, 1 slice Pepperidge Farm hearty slice    190

            Saltine crackers, 5 (0.5 oz)                            180

            Potato chips, 20 Lay's                                   180

            Gatorade, 8 oz (240 ml)                                 110

            Endurolytes (electrolytes), 1 capsule              100

            Powerade, 8 oz (240 ml)                                  70

            Beer, 12 oz (355 ml) can                                 15

            Coke, 12 oz (355 ml) can                                10

            Orange juice, 8 oz (240 ml)                               5

            Potential loss in a 2 hr workout                 1,000-2,000

 

 

For more information about sodium, potassium and electrolytes, see:

Nancy Clark's Sports Nutrition Guidebook

Food Guide for Marathoners: Tips for Everyday Champions

Food Guide for New Runners: Getting It Right From the Start

1,367 Views 2 Comments Permalink Tags: sweat, sodium, potassium, electrolytes, sweat_losses, endurance_exercise


Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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