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Sodium makes me bloated. Health Tips and Nutrition

Why do we need sodium and how do we know how much sodium to consume?

sodium_salt

Sodium helps maintain the fluid volume in our blood cells, regulates blood pressure and helps maintain a pH balance. Sodium is used to transmit information in our nerves and muscles to maintain uptake of certain nutrients from our small intestines. website

The daily dose of sodium is as follows.

  • 1-3 years 1.0g per day (1000mg)
  • 4-8 years 1.2 per day (1200mg)
  • 9-50 years 1.5g per day (1500mg)
  • 51-70 years 1.3g per day (1300mg)
  • 71+ years 1.2g per day (1200mg)

Ultra-endurance athletes can lose 1-2g of salt per liter of sweat at one time. Just imagine if you are running a 6-hour race. They are sweating out huge amounts of sodium and need to replenish their body fast! website

sweat

 

” American dietary practices cause the average person to carry 8000 mg. Excess sodium in the extracellular tissues. During endurance events, 3-4 hours are necessary to deplete the “excess” of this mineral. Deficiency may begin to occur after 4 hours, which may produce symptoms of abnormal heartbeat, muscle twitching, and hypoventilation. However, if sodium is replaced at the same rate as depletion it overrides all the mechanisms involving Aldosterone, a hormone that causes the body to conserve electrolytes… We highly recommend the use of 120-240 mg/hr of sodium against a rate of loss ranging from 1800-3500 mg. per hour.”

Tomorrow more benefits on sodium for our body. WEBSITE

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