Rethinking Salt: Why Electrolytes Matter More Than You Think—Especially in the Heat

June 23, 2025

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For years, we’ve been warned to watch our salt intake. But if you’re an active person—especially someone who runs, lifts, or does anything outdoors—this advice might actually be doing more harm than good.

In The Salt Fix, Dr. James DiNicolantonio makes a compelling case: salt isn’t the villain we’ve been led to believe. In fact, for athletes and fitness lovers, it may be one of the most underappreciated tools for energy, hydration, and recovery.

Why Salt & Electrolytes Matter

When you sweat, you’re not just losing water—you’re also losing sodium, potassium, and magnesium. These minerals (a.k.a. electrolytes) are essential for:

• Muscle contraction and nerve function

• Fluid balance in and around your cells

• Preventing cramps, headaches, and fatigue

• Maintaining blood pressure during exercise

If you’re only replacing water and not electrolytes, you’re diluting the concentration of sodium in your blood. This can lead to hyponatremia, a dangerous and sometimes life-threatening condition. Even mild electrolyte imbalances can leave you feeling sluggish, dizzy, or unable to recover well from workouts.

Signs You Might Need More Salt

• You feel wiped out after a workout—even with good sleep and nutrition

• You cramp easily, especially in hot weather

• You get headaches or feel lightheaded during or after exercise

• You crave salty foods or feel extremely thirsty even after drinking water

How to Replenish Electrolytes Safely

Not all salt is created equal. Table salt provides sodium, but for a full electrolyte profile, look for sources that include potassium, magnesium, and chloride.

Some easy ways to replenish:

• Add high-quality sea salt or electrolyte mixes to your water (especially during long/hot workouts)

• Eat mineral-rich whole foods like bananas, avocados, leafy greens, and nuts

• Consider daily electrolyte support if you train regularly or live in a hot climate

Bottom Line

Salt is not the enemy—especially for active bodies. In fact, getting enough electrolytes can mean the difference between dragging yourself through a workout and feeling strong, clear-headed, and recovered.

This summer, don’t just hydrate—replenish.