Sodium management during training

1 g of salt (NaCl) corresponds to approximately 393 mg of sodium. This conversion is essential to move from a label or recipe to an operational target.

Drinking sodium must be considered with the volume drunk: the same concentration does not have the same effect at 0.5 L/h and 1.0 L/h.

Sodium contributes to functional hydration when drinking volumes increase. It can help limit dilution strategies during long and hot efforts.

The risk of hyponatremia is mainly linked to overconsumption of liquids low in sodium over a long period of time.

Common starting point: 400-600 mg/L in temperate conditions; 600-900 mg/L when heat, heavy sweating or duration increases. Observe drinkability and tolerance over 2-3 comparable sessions.

If dilution/nausea appears, increase in reasonable increments. If the drink becomes too sickening, reduce the carbohydrate concentration and return to the drinkable zone.

Practical formula: grams of salt = (target sodium mg/L / 393) x volume (L). Weigh the ingredients to ensure reproducibility.

Classic mistakes: drinking a lot of water without a sodium plan, stacking capsules/drinks/gels without calculating the final concentration, or overconcentrating drinks and carbohydrates simultaneously.