I've talked before about how drinking heaps of water could actually be flushing out critical electrolytes and minerals that you need to perform.

And one of those is sodium (found in salt).

Salt gets such a bad rap that a lot us are actually sodium deficient.

But isn't salt bad?

Well, yes. It can be. If (like anything) you have too much.

But it can also be really good for us too.

And because it gets such a bad rap, a lot of us are actually sodium deficient.

If you want to know why salt gets a bad rap, a wild rabbit hole awaits. Either way, the idea that high salt diets cause high blood pressure is far from water-tight (1, 2, 3).

Whether it's intentional (it benefits the government) or neglectful (throwing the baby out with the bath water), the idea that high salt diets cause high blood pressure is far from water-tight.

Because study after study after study after study is blowing holes through it. And actually suggesting the benefits of salt for health and performance.

So what does sodium do for us?

Among other things, sodium increases blood volume.

During exercise and recovery, higher blood volume:

• Gives the cells better oxygen and nutrient delivery‍
• Flushes out fatigue toxins
  

The problem is that most of us are sodium deficient. So we're not getting those benefits.

Particularly if:

• 😅 You exercise: because you lose sodium when you sweat
• 🥦 You eat well: because you're not getting your salt hit from foods like pizza, burgers and junk
  

If you've ever hit a wall 20 minutes into a session, it's a lack of sodium not a lack of carbs.

Even if you're not a high-performance athlete, sodium is great for your metabolism and energy.

So how much?

Obviously, too much sodium isn't optimal either.

But the new research suggests (linked above) we need 2-3 times more sodium than the government's daily recommendation. That's about 5g (and closer to 8g if you're active and/or a big/salty sweater).

For reference, a teaspoon of sea salt is about 5g, which has about 1.8g of sodium.

Yes, there's a small per cent of the population who are salt sensitive and need to be more careful. For everyone else, it's gonna be helpful.

• 🧂 It’s as easy as salting your meals throughout the day with iodised sea or Himalayan salt.‍
• 🏃 And before intense exercise, add a teaspoon to a glass of water (add lemon for taste). Then after, give the salt shaker an extra grind when you eat next.