The Salt Debate Heats Up

Q. I have worked outside for most of my career, which is great, but it can be a challenge in the summer. Several years ago I became very run down during a brutally hot summer. On a whim, I dumped some salt in my hand and licked it up. I felt better immediately!
Normally I maintain a low salt diet but increasing my salt intake during the summer really helps my stamina. How do you know how much is enough? I am 59 and I have low blood pressure, good cholesterol levels and take no medication.
A. There is still controversy as to whether a hard-working person like you needs to get more salt when sweating profusely. Some experts say no.
Those who say yes point out that salt helps with rehydration. In one study, athletes exercised until they were exhausted and dehydrated (Journal of the International Society of Sports Nutrition, online Aug. 22, 2010). Neither the placebo beverage nor Gatorade with electrolytes quickly restored their exercise capacity, though a more complex electrolyte drink (Rehydrate) did.
Rely on your body to self-regulate its salt needs. Nearly a decade ago, Israeli researchers did an experiment in which they administered various doses of salt in capsules, so the volunteers could not taste it (Appetite, June, 2003). Afterwards, those who had gotten the lowest sodium dose chose saltier snacks, while those who had received the highest dose had an aversion to salt.
Some people find it helpful to sip a little pickle juice. Dill pickle juice is occasionally used to prevent cramps, as this reader recalls: “My brother’s coach had the players drink dill pickle juice a few hours after a heavy workout to prevent cramps. That was 40 years ago!”