Alvar: an underestimated performance factor
In sports nutrition, the debate is still too often monopolized by carbohydrates.
However, in the majority of endurance athletes, the real limiting factor is not a lack of sugar , but a fluid and electrolyte imbalance — and in particular a sodium deficiency.
Sodium is not a minor detail.
It is a central element of muscular, nervous and cardiovascular functioning , especially when the effort is prolonged and the temperature rises.
Salt, sodium: what are we really talking about?
Table salt is sodium chloride (NaCl) , composed of:
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60% chlorine
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40% sodium
1 g of sodium corresponds to approximately 2.5 g of salt.
This distinction is important because some labels indicate sodium, others salt.
In sports, it is sodium that interests us , because it is what conditions hydration, nerve conduction and muscle contraction.
What is the role of sodium during exercise?
Sodium plays several essential roles:
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It allows for better water absorption
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It helps to maintain blood volume (plasma volume)
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it participates in the transmission of nerve signals
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It limits the drop in blood sodium concentration (hyponatremia).
Drinking only water during prolonged exertion is often insufficient.
Without sodium, water is less well retained, less well used, and can even dilute blood electrolytes.
Result: premature fatigue, decreased performance, digestive problems, cramps, or even withdrawal.
Sodium and heat: a critical issue
When the temperature increases, sodium losses increase sharply.
An athlete can lose:
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1 to 2 liters of sweat per hour
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800 to over 2000 mg of sodium per liter , depending on the individual
Under these conditions:
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Drinking only water increases the dilution of sodium
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Sugar gels do not provide any electrolyte solution
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Performance often drops even before energy depletion.
In hot environments, sodium often becomes the number one limiting factor , well before calories.
How much sodium should I consume during exercise?
There is no universal value.
Needs vary depending on:
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the duration of the effort
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intensity
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the temperature
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the perspiration profile
However, current data suggest that an intake of approximately
400 to 600 mg of sodium per hour
is relevant for long-duration efforts, especially in hot conditions.
The goal is not to overcompensate, but to limit water and electrolyte drift .
After exertion: a key lever for recovery
Sodium also plays a major role after exercise .
Early sodium intake allows for:
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faster rehydration
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improved restoration of hydromineral balance
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a more effective recovery
This is particularly important when efforts are close together (ultra-distance, training camps, multi-day competitions).
The BSE approach: energy + sodium, without excess
At Brutal Salty Energy , we designed our products around a simple reality:
endurance performance is based on
stable energy + actual hydration + functional sodium
Our products include:
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consistent energy sources (lipids, little sugar)
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an assumed sodium intake
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excellent digestive tolerance
They are designed to:
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last
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operate under heat
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avoid spikes and crashes
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to support real efforts, not theoretical ones
What type of salt do we use at BSE?
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Purees and snacks : Guérande salt
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Electrolyte drinks : fine salt, chosen for its solubility and precise dosing
The choice of salt is not a marketing decision.
It is functional , suitable for the intended use and the product.
In summary
In endurance sports, especially over long periods and in high heat:
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Sodium influences water usage
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Hydration often precedes the question of calories.
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Too much sugar without electrolytes creates more problems than solutions
Fewer automatic responses.
More consistency.
More sodium when needed.
That's what lasting endurance is all about.