Sodium, potassium, chlorine and sulfur.

In this presentation we will conclude the study of macrominerals, micronutrients that the body requires in quantities greater than 100 milligrams per day for the performance of different functions; some of them need for their proper performance, the coordinated intervention of several minerals and vitamins. For example:

• Sodium and chlorine regulate the composition of fluids outside the cells, such as blood and other body fluids.

• Calcium, phosphorus and vitamin D intervene in the process of bone mineralization.

As we can see, like vitamins, minerals perform many functions together, so it is not advisable to take supplements of a single mineral to enhance athletic performance; the best strategy will always be a varied diet appropriate to the rigors of daily training.

Sodium (Na)

Sodium is an essential mineral whose most abundant compound is sodium chloride or table salt (popularly known as salt), which gives food one of its basic flavors, salty. Salt is essential for life, but as we all know, its excessive consumption increases the risk of cardiovascular diseases.

Foods containing sodium: Sodium is found in some foods in its natural form but in relatively low amounts. Some foods contain large amounts of salt in order to preserve them or to increase their acceptability. Examples: salted or smoked fish and meats, hams, cheeses, chips, nuts and olives, among others. The amounts of salt added to food at the time of cooking or serving can also be exaggerated.

Important: The diet generally provides more salt than the body needs, which can increase the risk of cardiovascular disease.

Functions of sodium

• Sodium and chlorine are responsible for maintaining the balance of extracellular fluids, including blood and other body fluids.
• Sodium, together with chloride and potassium, is involved in the correct functioning of the cell membrane, allowing the entry of nutrients and the excretion of metabolic by-products.
• It helps in the maintenance of blood volume and body temperature stability.
• It is involved in nerve transmission and muscle contraction.

Recommended sodium intake

The recommended sodium intake for women and men should be less than 2 grams per day.

How much table salt should be consumed daily then?

As table salt provides approximately 0.4 grams of sodium we should consume less than 5 grams of table salt daily.

Salt (sodium chloride) requirements for fitness: The intensity of exercise significantly increases the athlete's sweating, which causes the loss of large amounts of water and minerals (electrolytes), mainly sodium and potassium, therefore, the recommended sodium intake for athletes is significantly higher than for the general population. To cover this demand, the athlete should drink a beverage during training to recover the electrolytes lost.

Consequences of salt deficiencies (sodium chloride): Sodium chloride deficiencies in the body are not frequently observed, even in individuals who follow diets with very low salt content.

However, when sodium-free beverages are consumed regularly during intense physical activity, hyponatremia (sodium deficiency in the blood) may occur. Its symptoms can be very similar to those of dehydration (nausea, physical and mental fatigue, decreased physical performance, etc.).

Consequences of excess salt (sodium chloride): Excess salt consumption increases blood pressure which eventually causes cardiovascular disorders that would negatively impact health.

Potassium (K)

Potassium is distributed throughout the body, concentrating mainly inside the cells. This mineral is present in foods of both animal and vegetable origin.

Foods of plant origin rich in potassium include legumes (beans, chickpeas, soybeans), fruits (banana, avocado), vegetables (potatoes, carrots), greens and nuts.

Foods of animal origin that are rich in potassium include milk, meat, fish and eggs.

Functions of potassium

• It participates in the body's water balance.

• It is involved in the regulation of neuromuscular activity.

• It promotes cellular development.

• It is a cofactor in some enzymes necessary for carbohydrate metabolism.

Recommended potassium intake

The recommended daily intake of potassium for women and men should be between 3.5 and 5 grams per day:

• Potassium requirements for fitness practice: although potassium as we have just seen intervenes in several functions that directly affect sports practice, the recommended intakes for the general population may be sufficient for athletes, since the amount of potassium eliminated through sweat does not significantly affect the body's potassium reserves.

• Consequences of potassium deficiencies: Potassium deficiency is rare at any stage of life; however, the occurrence of repeated diarrhea and vomiting in children or the elderly may cause symptoms of potassium insufficiency; these may include fatigue, weakness, muscle cramps and, in more severe cases, cardiac arrhythmia.

• Consequences of potassium excesses: Potassium excesses are rare, but may occur in people with chronic renal failure or taking certain diuretic medications. Symptoms include tingling in the hands and feet, muscle weakness and cardiac arrhythmia.

Chlorine (Cl)

Chlorine is an extracellular mineral essential for the body's water balance and for the digestion of food. It is easily absorbed in the digestive tract and eliminated in urine, feces and sweat:

• Most people easily meet their chlorine needs, as it is introduced into the body through common salt (sodium chloride) and drinking water.

Chlorine functions

• It promotes acid-base balance in the body.

• It