The Risk of Too Little or Too Much Sodium 

When it comes to electrolyte replenishment, it’s well known that sodium is a key player. But what happens when you overdo it on the electrolyte drinks? Or, what if you aren’t getting enough sodium to begin with? We’ll dive into the all the salty details. 

Too little sodium can result in a condition known as hyponatremia 

What Is Hyponatremia?  

Clinically speaking, blood sodium levels below 135 mmol/L, with or without presence of symptoms.  

Signs and symptoms of hyponatremia include weight gain during exercise (from overconsumption of fluids), headache, fatigue, nausea or vomiting, muscle weakness, spasms, or cramps, and in serious conditions altered mental status, seizures, and loss of consciousness. 

What Causes Hyponatremia? 

Main causes include sodium dilution (overdrinking dilute fluids, including water) or, to a lesser extent, sodium depletion (heavy sweat losses, low sodium intake).  

How To Avoid Hyponatremia

Practice smart hydration. Drink to thirst, unless you’re engaging in prolonged exercise in a hot environment, then plan your drinking according to individual needs, and incorporate electrolytes like GU Hydration Drink Tabs. Try to aim for 300-800 mg of sodium per hour of exercise and adjusting from there. One GU Hydration Tab contains 320 mg of sodium. Find out what works best for you based on how you feel after each workout.

Risk factors for developing hyponatremia include longer exercise times (such as ultramarathons), excessive fluid consumption, female sex, and inexperience (novice athletes). 

Is It Possible To Have Too Much Sodium?

Too much sodium is generally less of a concern in athletic populations due to their higher sweat losses, but for general health excessive sodium intake can have negative consequences, such as: 

• Water retention and edema, particularly in the hands and feet. You may even notice a transient increase in body weight. 

• Increased blood pressure, usually temporary 

• Increased thirst and fluid consumption 

How Much Sodium Should I Aim For?

During hot, humid, or sweaty activities, aim for 300-800 mg of sodium per hour. Each Hydration Tab is dissolvable in 16 ounces of water. In general, most people consume adequate amounts of sodium in their daily diet, and additional sodium supplements are not needed unless exercise-induced sweat losses are substantial. This may be the case with prolonged activity, including multi-hour or multi-day events, or in hot/humid ambient conditions.