Does Sodium Supplementation Help Avoid Dehydration While Running in the Heat?

Posted by julianahearn on

Athletes have been consuming sports drinks and supplements for year to help avoid dehydration and the consequences that come with it. It’s often been debated if sodium and potassium supplements within sports drinks or simply taken by themselves can help preserve an athletes plasma volume, prevent dehydration, and maintain body weight while competing at high intensities.

This study examined a group of competing ultra marathoners (161km) who raced where ambient temperatures could reach 39C (102F). The study consisted of actual race participants who agreed to be weighed before the race for a baseline body weight, complete a pre-race questionnaire, and give their training and hydration background before the race. The participants were also asked if they had taken any supplements or consumed any sports drinks before the race and that information was also recorded.

There were 376 starting racers and 296 finishers at the end of the race. Of those racers 233 had agreed to be used for the study and had completed the pre-race questionnaire. Age ranged from 19-64 years old. Among the study sample 93.6% of participants reported using sodium supplements and 100% of the over hydrated (25.3% of total racers) participants had used sodium supplements. Runners who had simply hydrated and did not take any supplements lost an average of 3% of their body weight and runner who did take supplements lost about 2.5%.

Researchers concluded that sodium supplementation did not have a significant impact on the body weight lost during the ultra marathon. Although research has suggested that adding supplements when competing can help athletes maintain appropriate hydration levels others have shown that during prolonged exercise they have little to no affect on the athlete. Overall the study concluded that sodium supplements were not a key factor in maintaining body weight when competing over a prolonged period of time.

Leave a comment