Can You Use Salt As A Preworkout?

So, Can You Use Salt As A Preworkout?

Is salt preworkout viable?

Table salt can be a beneficial preworkout supplement.
Table salt contains sodium which is an essential nutrient for the body. Sodium is one of the major electrolytes in the body and serves multiple vital functions.

So, what would be the reason to take salt preworkout? One of the properties of sodium is that it raises blood volume within the blood vessels. For weightlifters looking to get an enhanced ‘pump,’ salt preworkout has the ability to do so.

For weightlifters and athletes, adequate hydration is essential. One of sodium’s primary functions is to regulate fluids within the body. Table salt can benefit your hydration when taken before a workout.

Not to mention sodium’s roles in other key bodily functions such as muscle contraction, nerve signaling, and general organ function.

While it is true that sodium is essential for humans and can be beneficial when taken prior to a workout, the reality is that many if not most people overconsume sodium in their diets. Overdoing sodium has harmful side effects. Therefore, if you are someone who has a diet high in sodium, it may not be wise to take salt preworkout.

Human Body Fluid Balance Explained

Benefits of Himalayan Salt Preworkout

How Much Salt Do I Need?

The recommended sodium intake varies from person to person.

500mg is what experts believe to be the baseline amount that humans need daily to carry out functions such as nerve function and muscle contraction.

The CDC’s daily sodium recommendation for an average adult is 2300 mg or less.
Although, this recommendation does not apply to everyone, and most people exceed this amount due to the high amount of sodium within the typical western diet.

The average American consumes 3400 mg (1.5 Teaspoons) of sodium, well above the recommended healthy amount.
Less than 1500 mg, is recommended for those with high blood pressure.

Consistently exceeding the recommended daily amount of sodium can have harmful health effects.

Most sodium comes from processed foods which are often very high in sodium, rather than table salt itself.

The 2300mg daily recommendation does not necessarily apply to athletes and those who consistently work out with intensity.

Because over the course of 2 hours, someone can lose anywhere between 500 and 8000mg of sodium through sweat. The amount of sodium lost depends on intensity, temperature, size, and several other factors.

Not Enough Sodium Can Cause

Too Much Sodium Can Cause

How to Maintain Healthy Sodium Levels

The average person gets a significant amount more sodium than is recommended. This puts most people in a situation in which they should consider cutting back their daily salt intake.

To help cut back on daily sodium intake, being conscious of the sodium content within the foods in your daily diet is an excellent step in the right direction.

This can be done by reading nutrition labels which gives the amount of sodium per serving in mg, and a percentage of the recommended daily sodium value that it fulfills.

The more knowledgeable you become regarding which foods contain high levels of sodium and which ones do not, the easier it will become to make healthier and more educated choices on what foods to eat.

Athletes and any person who engages in high-intensity activities can and should be getting in more sodium than the average person, due to the sodium lost from sweating.

Common Foods High In Sodium

Benefits of Salt (Sodium)

Salt Preworkout

Should I Take Salt Preworkout?

The answer for most will be no. Although, with some dietary and lifestyle changes, it could.

Salt preworkout only makes sense for those who do not have excessive sodium in their daily diet or those who regularly exercise with intensity.

If you are an athlete who regularly trains with intensity, salt preworkout is something to try, especially if you struggle with cramps or fatigue.

If adding salt to your water or adding more salt to your meals does not sound appealing, but you still want to reap the benefits of sodium before/during a workout, there are some more practical alternatives.

Practical Salt Alternatives


Pre-Workouts are drinks or powdered mixes that contain high amounts of caffeine. They also include an assortment of other well-researched ingredients specifically designed to increase performance in the gym.

Taking a traditional pre-workout could be a more effective and sensible alternative to taking excess sodium before a workout, although both pose benefits.

Ingredients Common In Pre-Workouts

Sports Drinks

Sports drinks such as Gatorade, Powerade, and Prime Energy are great alternatives to taking salt before a workout.

Despite containing high amounts of sugar, sports drinks could be an easier way to get in additional sodium, and other important electrolytes before and during a workout.

Electrolytes In Sports Drinks

Salt Preworkout: Takeaway/Conclusion

At the end of the day, it is important to be conscious of what you are putting into your body. Conducting your own research and learning is imperative. What may be right for you depends on diet and other variables.

There are benefits to taking salt preworkout. Although it does not make sense for everyone and there are other potentially more practical alternatives to achieve similar benefits.

Salt Preworkout: Related Content

Himalayan Pink Salt Preworkout

Table salt shows promise as a preworkout supplement, but what about Himalayan Pink Salt?

Check out this article to find out.

Creatine vs Preworkout, What's The Difference?

Creatine and preworkout are both exercise-enhancing supplements. However, there are significant differences between the two.

Learn what those differences are in this article.

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