Leah
05-19-2006, 12:46 PM
Originally posted by Thunder
My thoughts on sodium ...
Keep in mind, I am speaking to the population that is involved in healthy eating, fitness as a lifestyle, etc. Not so much the average North American who is overweight, eats fast food all the time, etc. And much of this is very specific to the competitor.
Ok, let's see, water retention. This is probably the most common one.
Everyone equates sodium with water retention. This is true, but most people have misunderstood this process, or simply don't know enough about it. Sodium and potassium are two of the most delicately controlled minerals in our bodies. We can only voluntarily upset this tightly regulated balance for a short period of time before our bodies adapt to our dietary intake, and adjust certain hormones to compensate and return intra and extracellular quantities to the desired amounts.
What causes water retention is CHANGES in sodium intake. So when one goes from low to high - until their body can adapt, they'll hold water. When one goes from high to low - until their body can adapt, they'll lose water. HOWEVER, if one were to stay high, once the body adapted it would adjust retained levels and excrete the rest. You could effectively make this higher than normal intake be your new baseline - ie. no water retention.
Fluid balance is governed by the kidneys and the various hormones - antidiuretic hormone, aldosterone etc. When aldosterone levels are high, your body promotes the reuptake of sodium and water in the kidneys - basically you hold water. When aldosterone levels are low, your body flushes water and sodium through the kidneys. As a result, sodium balance remains normal. This is the case with all apparently healthy individuals who do not already have a blood pressure condition.
So what affects aldosterone?
High water and high salt = low aldosterone (water excreting processes)
Low water and low salt = high aldosterone (water retaining processes)
So when sodium is up for a prolonged period of time, and you're drinking lots of water, you will suppress aldosterone levels, which will cause you to flush the excess sodium and water. Sodium and water are also like magnets to each other, so when one leaves, so does the other. So you could effectively train your body to treat a higher sodium intake as 'normal'.So While, yes, increased sodium intake will cause some initial water retention, the retention is only temporary.
When sodium is low for a prolonged period of time, regardless of water consumption (because aldosterone responds to both water and sodium (and potassium actually), you will suppress aldosterone. Your body senses this as a stress and since it needs to maintain sodium for cellular processes, it promotes reuptake of it in the kidneys. You keep what little is coming in. And remember, where sodium goes, water goes.
A lot of people trying to lose weight cut their sodium down. I am not sure why, as sodium and water have nothing to do with fat loss.
The benefits of keeping salt in the diet, besides what is mentioned above is that one, food tastes better (LOL) and two it causes an increase in blood volume which improves both oxygen and nutrient delivery to, and waste removal (CO2, lactic acid, etc) from, your working muscles. Additionally increased blood volume will result in better gym performance.
The only circumstance in which individuals may benefit by monitoring their sodium intake is if they have already been clinically diagnosed as suffering from hypertension and are also salt sensitive Keep in mind, only about 20% of the population is salt sensitive.
Oh, and scrap the table salt. Use kosher salt or unrefined sea salt – higher mineral content.
Oh, and sodium is also responsible for delivering potassium inside the cell (Na pump). If there isn't enough sodium, you're body is forced to use an active transport mechanism to get the job done. This is not the preferred means of operation for your body. What ends up happening is that less potassium is transported due to energy costs.
My thoughts on sodium ...
Keep in mind, I am speaking to the population that is involved in healthy eating, fitness as a lifestyle, etc. Not so much the average North American who is overweight, eats fast food all the time, etc. And much of this is very specific to the competitor.
Ok, let's see, water retention. This is probably the most common one.
Everyone equates sodium with water retention. This is true, but most people have misunderstood this process, or simply don't know enough about it. Sodium and potassium are two of the most delicately controlled minerals in our bodies. We can only voluntarily upset this tightly regulated balance for a short period of time before our bodies adapt to our dietary intake, and adjust certain hormones to compensate and return intra and extracellular quantities to the desired amounts.
What causes water retention is CHANGES in sodium intake. So when one goes from low to high - until their body can adapt, they'll hold water. When one goes from high to low - until their body can adapt, they'll lose water. HOWEVER, if one were to stay high, once the body adapted it would adjust retained levels and excrete the rest. You could effectively make this higher than normal intake be your new baseline - ie. no water retention.
Fluid balance is governed by the kidneys and the various hormones - antidiuretic hormone, aldosterone etc. When aldosterone levels are high, your body promotes the reuptake of sodium and water in the kidneys - basically you hold water. When aldosterone levels are low, your body flushes water and sodium through the kidneys. As a result, sodium balance remains normal. This is the case with all apparently healthy individuals who do not already have a blood pressure condition.
So what affects aldosterone?
High water and high salt = low aldosterone (water excreting processes)
Low water and low salt = high aldosterone (water retaining processes)
So when sodium is up for a prolonged period of time, and you're drinking lots of water, you will suppress aldosterone levels, which will cause you to flush the excess sodium and water. Sodium and water are also like magnets to each other, so when one leaves, so does the other. So you could effectively train your body to treat a higher sodium intake as 'normal'.So While, yes, increased sodium intake will cause some initial water retention, the retention is only temporary.
When sodium is low for a prolonged period of time, regardless of water consumption (because aldosterone responds to both water and sodium (and potassium actually), you will suppress aldosterone. Your body senses this as a stress and since it needs to maintain sodium for cellular processes, it promotes reuptake of it in the kidneys. You keep what little is coming in. And remember, where sodium goes, water goes.
A lot of people trying to lose weight cut their sodium down. I am not sure why, as sodium and water have nothing to do with fat loss.
The benefits of keeping salt in the diet, besides what is mentioned above is that one, food tastes better (LOL) and two it causes an increase in blood volume which improves both oxygen and nutrient delivery to, and waste removal (CO2, lactic acid, etc) from, your working muscles. Additionally increased blood volume will result in better gym performance.
The only circumstance in which individuals may benefit by monitoring their sodium intake is if they have already been clinically diagnosed as suffering from hypertension and are also salt sensitive Keep in mind, only about 20% of the population is salt sensitive.
Oh, and scrap the table salt. Use kosher salt or unrefined sea salt – higher mineral content.
Oh, and sodium is also responsible for delivering potassium inside the cell (Na pump). If there isn't enough sodium, you're body is forced to use an active transport mechanism to get the job done. This is not the preferred means of operation for your body. What ends up happening is that less potassium is transported due to energy costs.