GREATIST - There are some people who might need extra salt—sometimes.
Sodium is excreted through sweat. So if you work out to the point where you're really drenched, you might need a little more than usual. But that's the exception, not the rule. "Most recreational exercisers get plenty of salt in their diet, so sticking with the 2,300 mg recommendation is sufficient," says Allison Childress, Ph.D., RDN, director of nutritional sciences at Texas Tech University. You don't need a chug a sports drink after a 30-minute jog or a 40-minute bike ride.
If you're an elite athlete or you're exercising for long periods of time (say, an hour or more), or you're working out in extremely hot weather, some extra sodium might be warranted, Childress says. How much depends on factors like the length and intensity of your workout, but a sports dietitian can help you find your sweet spot.