Research
Micronutrients & recovery
Sodium should be included in fluids consumed during exercise lasting longer than 2 hours or by individuals who lose heavy amounts of sodium (>3-4 g).
If you are exercising for more than 2 hours, or if you are a heavy sweater, add sodium to your drinks. This helps prevent hyponatremia, a dangerous condition caused by drinking too much plain water.
GoodSupportsHIGH confidence
Furthermore, sodium should be included in fluids consumed during exercise lasting longer than 2 h or by individuals during any event that stimulates heavy sodium loss (more than 3–4 g of sodium).
Why this rating
Based on physiological principles and field observations.
Source
Fluid and fuel intake during exercise
Edward F. Coyle · Journal of Sports Sciences · 2003
DOI 10.1080/0264041031000140545
narrative_reviewCited 406×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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