Salt and Smashing PBs – What’s the Link?

Picture this: two athletes run across the same finish line. Both trained hard, both ran smart. But one is 26 minutes faster in a middle-distance triathlon simply because they replenished the sodium they lost in sweat. That’s not just a small margin – that’s the difference between hitting a personal best and missing it.

Whether you’re chasing a sub-50 10K, grinding through marathon training, or just wanting to feel fresher on your long runs, hydration is more than chugging litres of water. The missing piece? Salt. Specifically, sodium - the mineral that quietly fuels performance, recovery, and resilience.

Let’s break it down…

Why Sodium Matters

Sodium isn’t just for flavouring your chips or crisps. In sport, it’s a performance powerhouse. It helps:

• Regulate your body’s fluid balance
• Support nerve function and muscle contractions
• Improve your body’s ability to absorb water

Without enough sodium, your body struggles to hold on to the water you drink. The result?

• Dehydration
• Muscle cramps
• Early fatigue
• Slower recovery
• Reduced performance – yes, those PB dreams can take a hit!

Sweat Isn’t Just Water

When you sweat, you’re not only losing water but also electrolytes - key minerals like sodium, potassium, magnesium, and calcium. Of these, sodium is the most critical.

• Sweat contains 460–1840 mg of sodium per litre, depending on how salty a sweater you are.
• On average, runners can lose 1–2 litres of sweat per hour. That’s up to 3,500 mg of sodium gone in just one long run.

Even a small dip in hydration has big consequences. Just 2% body weight lost through dehydration can reduce performance by up to 10%. That’s like training all season, only to give away a tenth of your effort to poor hydration. Not to mention dehydration can be a major issue when exercising, and one to take very seriously.

Sodium helps you hold onto fluid, maintain focus, delay fatigue, and regulate body temperature (keeping you at a steady 37°C, even in the heat). No wonder it’s a game-changer for endurance athletes.

Sodium Smart: 3 Top Tips

Now that you know why sodium is key, here are three simple ways to make sure your levels stay topped up before, during, and after training.

1. Pre-load before training
   About 60–90 minutes before a high-intensity session, have a salty snack such as our Lightly Salted Fava Beans. Think of it as fuelling your hydration system before the hard work starts.
2. Fuel during long sessions
   For endurance efforts over 60 minutes, aim for 300–700 mg of sodium per hour. This keeps your muscles firing and helps stave off the dreaded mid-run slump.
3. Recover with salt + fluids
   Rehydrate properly post-run. Keep those salty snacks coming - not only do they replace lost sodium, but they also act as a thirst stimulator, nudging you to drink more.

3 Easy Ways to Replenish Sodium After Exercise

Looking for simple, tasty, and effective ways to restore your sodium levels post-training? Try these:

• Salty snacks like the Salt and Cider Vinegar fava beans from The Honest Bean Co. - quick, convenient, and nutritious.

• Homemade electrolyte drink - mix 300ml orange juice, 300ml water, and ¼ tsp salt in a large bottle, then shake well. A natural, budget-friendly sports drink!

• Cook a stir fry with soy sauce - a balanced post-run meal with built-in sodium to help you recover (and maybe sprinkle some beans on top for good measure too!)

The Takeaway

Water alone isn’t enough when performance is on the line. By being smart with sodium, you can train harder, recover faster, and give yourself the best shot at smashing those PBs. Next time you lace up your trainers, remember, it’s not just about the miles, it’s about the minerals too.