Exercisers Should Not Restrict Salt?
In February 2005 the Center for Science in the Public
Interest, a consumer advocacy group, sued the federal
government for failure to act on the evidence that salt kills
150,000 Americans each year. The average American
consumes 4,000 milligrams a day. Government spokesmen
recommend salt levels below 2,300 milligrams (1 teaspoon) a
day. The American Heart Association recommends 1,500 mg a
day.
Excess salt intake raises blood pressure in some people
by expanding blood volume. However, before you go out and try
to avoid all salt, realize that your body needs some salt and
severe salt restriction can be harmful. Severe salt restriction
causes high blood pressure by causing the adrenal glands to
release large amounts of aldosterone and the kidneys to release
renin. Both hormones constrict arteries to cause high blood
pressure. People on salt-wasting diuretics should also not try to
restrict salt because they would then be at high risk for salt
deficiency. Athletes have to be very cautions about salt
restriction. Since sweat contains huge amounts of salt, athletes
who restrict salt are in danger of developing fatigue, muscle
damage and cramps caused by low salt levels.
If you have high blood pressure and are not on diuretics
that drain salt from your body, it is reasonable to restrict salt. If
you are a regular exerciser and feel tired or become injured,
have your doctor draw blood levels of salt. You may find that you
need to increase your intake of salt, particularly during exercise
in warm weather. If you do not have high blood pressure, high
cholesterol, diabetes or other risk factors for heart attacks and
strokes, there is little evidence that you will benefit from severe
salt restriction. However, future research may change this
recommendation. Processed foods and fast-food restaurant fare
contribute almost 80 percent of the salt to the American diet, and
a healthful diet is low in these foods.
Nutrition Action Newsletter, February 2005
Checked 9/29/08