Should I take more salt after sweating ？流汗后要补充盐分吗？

广东疾控 · 公众号 · 养生 · 2017-05-15 21:35

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MYTH

I am healthy and do not suffer from any non-communicable diseases, so I need not worry about my dietary sodium intake.

FACT

High salt intake can raise blood pressure at any age, and high blood pressure is one of the significant risk factors of many non-communicable diseases including cardiovascular disease, stroke and coronary heart disease.

According to WHO, a relative reduction in sodium intake resulted in lowered blood pressure in adults with or without hypertension and this produces a positive effect on health, as WHO indicates that even small reductions in blood pressure would reduce the risk of heart attack and stroke for those who are not diagnosed with high blood pressure. WHO recommends that the daily intake of sodium of an average adult should be less than 2000 mg of sodium (slightly less than 1 level teaspoon of salt which weighs 5.8g and contains 2300mg of sodium). It also recommends that the dietary intake of salt shall be reduced by a relative 30% as a target by 2025.

迷思

我身体健康，没有任何非传染性疾病，因此无须在意从膳食中摄取多少钠。

事实

无论是什么年龄的人士，如果吃盐太多，都会引致血压升高， 而高血压是心血管系统疾病、中风和冠心病等多种非传染性疾病的重要风险因素。

世卫指出，成年人无论是否有高血压，减少钠的摄取量都能达到降低血压的效果。 这对健康大有好处，因为血压即使只是降低少许，已能减低没有高血压人士患上心脏病和中风的风险。世卫建议一般成年人每日的钠摄取量应少于2000毫克(即略少于一平茶匙食盐，一平茶匙食盐约重5.8克，含2300毫克钠)才算是健康，并建议到二零二五年盐的摄取量目标应相对减少30%。

MYTH

Sea salt has lower sodium content by weight than table salt, and therefore is a healthier alternative.

FACT

Sea salt is a type of table salt, which contains the same amount of sodium by weight. However, sea salt is often found in the shape of big crystals (coarse salt), in turn it is more loosely packed than table salt. Hence, a teaspoon of coarse sea salt may weigh less than a teaspoon of table salt and therefore, may contain less sodium.

迷思

海盐的钠含量以重量计低于食盐，是较为健康的选择。

事实

海盐亦是食盐的一种，钠含量以重量计是一样的。不过，海盐的形状一般是较大的结晶体(粗盐)，包装较食盐松散。因此， 一茶匙粗盐的重量可能较一茶匙食盐为轻，钠含量亦可能会较低。

MYTH

I need to take more salt after sweating to replenish the lost.

FACT

Only minimal amount of salt is lost through sweat even in hot and humid climates, so no extra salt in the diet is necessary. If you really sweat a lot after intense physical activity under extreme hot weather and hence sodium losses in sweat are increased, most of us can replenish the necessary sodium by normal diet without extra salt intake in practice. What you actually need to do is to drink a lot of water to replenish the lost fluid.

迷思

流汗后要补充盐分。

事实

即使是在湿热的天气下流汗，也只会消耗微量的盐分，因此无须刻意多吃盐。如果在酷热天气下进行剧烈运动后，体内盐分因大量排汗而消耗较多，大部分人也只须通过正常饮食便可得到补充，无须额外增加盐的摄取量。 你需要做的是多喝水来补充失去的水份。

MYTH

There is no sodium in sauces and condiments that do not taste salty.

FACT

Not all sodium-rich foods taste salty because other ingredients such as sugar could mask the flavor of salt after mixing together. You can notice that many sauces and condiments we usually use contain high sugar content as well, therefore it is important to read nutrition label to identify sodium levels in different sauces and condiments.