Being “Salty” – The Benefits of Salt in Your Diet

My suggestions here are based on my research and anecdotal evidence, I am not giving medical advice, just passing along what has worked for me.

The Situation

I was teaching at a school Friday through Sunday and when Saturday morning came around, one of the female cadets on the team had to fall out and sit down since she was suddenly not feeling well. At the next break I went to check on her and asked her the first question I always ask in when this happens, “Did you eat breakfast?” Her reply was, “No, we had a sleepover, and I just skipped eating.” I thought so, her blood sugar had dropped like a stone.

Read my article, How not to Faint or “DoN’t lOcK YeR kNeEs!” In that article I go over the necessity of consistent eating and hydrating, etc. One thing that we often overlook is the inclusion of minerals and salt.

My go-to for the above situation was a packet of LMNT Elemental Labs Recharge electrolyte drink mix (https://drinklmnt.com/). I always have a box of watermelon salt packets with me, and I talked with both instructors before offering a packet to the young lady. She poured the packet into a bottle of water and sipped it for the next ten or so minutes.

I knew the results would be outstanding and 20 minutes later she was back in the flight marching around with the rest of the cadets. Salt and accompanying minerals are essential for us daily.

Types of Salt

Salt is a mineral composed primarily of sodium chloride (NaCl). It is essential for human and animal life and has been used for centuries for seasoning, preserving food, and various industrial applications.

There are different types of salt, including:

Table Salt – Refined with added iodine to prevent iodine deficiency.
- Warning! This is garbage and should never be consumed, it is bleached and processed so there is no value in it whatsoever. This is what contributes to blood pressure problems. Salts 2 and 3 are much better for you.
- The iodine in this salt is so minimal that no one is able to measure how much is consumed. We need iodine. See https://www.breastcancerchoices.org/iodine.html.
Sea Salt – Obtained by evaporating seawater, often with trace minerals.
- This is very good salt. Celtic is even better.
- Celtic salt, also known as Celtic sea salt, is a type of unrefined sea salt that originates from the coastal regions of Brittany, France. It is harvested using traditional methods, often by hand, from clay-lined salt ponds. This process helps retain its natural moisture and mineral content.
Himalayan Pink Salt – Mined from the Khewra Salt Mine in Pakistan, rich in minerals.
- Along with Celtic salt, this is the best. Salt filled with natural minerals and little flecks of purple (iodine) are so beneficial for you.
Kosher Salt – Larger crystals, used in cooking for its texture and ease of handling.
Epsom Salt – Not actually salt, but magnesium sulfate, used in baths for muscle relaxation. This is a great laxative as well.
Borax – also known as sodium borate, sodium tetraborate, or disodium tetraborate, is a naturally occurring mineral and a salt of boric acid. Its chemical formula is Na₂B₄O₇·10H₂O (decahydrate form). Great health benefits when ingesting tiny amounts, do your research.

Salt plays a crucial role in bodily functions, including fluid balance, nerve transmission, and muscle contraction. However, excessive salt intake can contribute to high blood pressure and other health issues.

Do yourself a huge favor and read Salt Your Way to Health by Dr. David Brownstein, MD. His website is the Center for Holistic Medicine.

Urine Color Hydration Chart Additive Chart

The Importance of Hydration and Electrolyte Balance During Training

Here is further information that we all need to know when we are working hard at practice.

The body loses fluids and electrolytes when exhaling, through elimination of body waste, and during exercise. It’s essential to replenish them.
Rehydration Timeline
- Mild dehydration (slightly thirsty, dry mouth): 15–30 minutes with a glass of water.
- Moderate dehydration (darker urine, fatigue): 1–2 hours with consistent fluid intake.
- Severe dehydration (dizziness, confusion, very dry skin): Several hours to a full day, often requiring electrolyte-rich fluids or IV hydration in extreme cases.
Everyone’s needs can be different, professional guidance is recommended.
Drinking only water is good, but there’s a better way that I will explain in a moment.
“Sports” and “energy” drinks should be completely avoided.
I highly recommend electrolyte supplements, but not all are good, do your research.
A balanced diet contributes to hydration and overall performance.

By focusing on the general principles of hydration and emphasizing the need for professional guidance, you can provide valuable information without giving potentially harmful advice. It’s always best to err on the side of caution when it comes to health and nutrition.

Hydrated Enough?

You can tell if you’re properly hydrated by paying attention to these key signs:

1. Urine Color & Frequency

Pale yellow or light straw-colored urine = Well-hydrated
Dark yellow or amber urine = Dehydrated, need more water
Clear urine constantly = Might be overhydrated

2. Thirst Levels

If you rarely feel thirsty, you’re likely drinking enough.
Feeling thirsty often is a sign you need more fluids.

3. Energy Levels & Mood

Proper hydration helps maintain energy and focus.
Dehydration can cause fatigue, dizziness, headaches, and irritability.

4. Skin Elasticity (Turgor Test)

Pinch the skin on the back of your hand and release it.
- If it bounces back quickly, you’re hydrated.
- If it stays pinched for a moment, you may be dehydrated.

5. Mouth, Lips, and Eyes

A well-hydrated person has a moist mouth, soft lips, and clear eyes.
Dry mouth, chapped lips, or dry eyes indicate dehydration.

6. Sweat & Body Temperature

If you’re sweating normally and maintaining body temperature, you’re likely hydrated.
Excessive sweating without replenishing fluids can lead to dehydration.

7. Mental Clarity & Focus

Hydration affects brain function. Brain fog, dizziness, or headaches can signal dehydration.

How Much Water Do You Need?

A general rule: Half your body weight (lbs) in ounces per day. Example: If you weigh 160 lbs, aim for 80 oz of water.
More if you’re active, in hot climates, or sweating a lot.

Bottom Line: Listen to your body! Watch your urine color, thirst, and energy levels to ensure you’re staying hydrated.

Too Hydrated?

Drinking too much water can lead to a condition called water intoxication or hyponatremia, which occurs when excess water dilutes the sodium levels in your blood to dangerously low levels. Sodium is crucial for nerve function, muscle contractions, and fluid balance.

How Water Intoxication Happens

When you drink excessive amounts of water too quickly, your kidneys can’t excrete it fast enough. This causes:

Dilution of sodium in the blood.
Cells begin to swell, including brain cells, leading to pressure in the skull.
This can result in headaches, confusion, seizures, coma, or even death in extreme cases.

Symptoms of Water Intoxication

Mild: Nausea, headache, bloating
Moderate: Confusion, muscle cramps, weakness
Severe: Seizures, loss of consciousness, coma

How Much Water is Too Much?

The kidneys can process about 0.8–1.0 liters per hour (about 27–34 oz). Drinking much more than this, especially in a short time (like 3–4 liters in a couple of hours), can overwhelm your body’s ability to balance fluids.

Who is at Risk?

Endurance athletes (marathon runners, triathletes) who drink excessive water without electrolytes.
People with kidney or heart conditions that affect fluid balance.
Overhydration due to excessive fear of dehydration.

Prevention

Drink when thirsty instead of forcing excessive amounts.
Balance fluids with electrolytes (especially sodium and potassium) when sweating heavily.
Monitor urine color—very pale urine all the time can indicate overhydration.

While rare, water intoxication can be fatal.

The ”Solution”

There isn’t necessarily a problem although we do need to know the above information to keep ourselves healthy even when exerting ourselves in training sessions but what I am talking about here is literally a solution of water and minerals.

My suggestion to you is to not just drink water but drink water that has structure to it so that it will be distributed throughout your body at the cellular level and retained instead of just creating a lighter colored urine.

Bring your own container: Using a copper water bottle is very good, stainless steel works well, but plastic should be avoided since it leaches chemicals and microscopic pieces.
Use a supplement: What I carry with me is for urgent and occasional use. Taking an electrolyte supplement regularly has a bad effect on your body.
Salt is good: Again, not bleached table salt. I take just one grain of Celtic or Himalayan and put it in my reverse osmosis or distilled water (the only water I drink) when I travel and teach. It helps me maintain a good electrolyte balance. I also salt my food with those salts and practice iodine and salt loading at times (https://www.breastcancerchoices.org/drshevin.html).
Other than salt: you can replace minerals with ConcenTrace Trace Mineral Drops.

Summary

Salt plays a crucial role in bodily functions, including fluid balance, nerve transmission, and muscle contraction. It’s essential to maintain proper hydration and electrolyte balance, especially during training. Drinking water with added minerals, like a grain of Celtic or Himalayan salt, can help maintain a good electrolyte balance.