Among the various nutrients, one that has garnered mixed reviews is salt. Many dancers fear salt. It’s not uncommon for dancers to go as far as restricting their salt intake altogether, fearing it will cause bloat and water retention. However, salt is an incredibly important mineral for a dancer’s body, and understanding its role can help debunk these myths and allow dancers to embrace this recipe addition without hesitation.
Why is salt a necessity?
In its most basic form, table salt contains a mixture of minerals— sodium and chloride. Among others like potassium, these electrolytes are essential for fluid balance, muscle contraction, and nerve impulses. Sodium in particular regulates water balance in and around our cells— the right amount prevents both dehydration and overhydration, which can be equally detrimental to performance.
However, these minerals are easily lost through both sweat and digestion, so replacement is a must. Ultimately, your fueling and hydration efforts provide these minerals to keep your muscles from cramping and your nerves at bay.
Then why do we fear it?
The dietary war against salt emerged over a century ago, with speculations surrounding its role in water retention and hypertension (high blood pressure). Low-salt diets eventually made their way to the scene in the mid-1900s, coinciding with a rise in food production and the increased use of sodium in food processing. For packaged foods, salt acts as a preservative, holding water in and keeping packaged foods (like cookies, bread, and crackers) fresher for longer.
But it wasn’t until decades later in 2011 when The American Heart Association published the first major advisory to reaffirm these speculations— a call to action for nearly all Americans to reduce their sodium intake in preventing heart disease, stroke, and kidney disease. To date, the recommendation stands at no more than 2,300 milligrams (mg) a day (the amount in just one teaspoon of table salt) and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with high blood pressure.
Sounds convincing!
There’s no debating the substantial degree of research that supports recommendations for most adults to keep an eye on their sodium intake— even more for adults with existing high blood pressure or a genetic predisposition to it.
But there’s a key element to consider: most adults are not moving their bodies at a level comparable to that of an elite-level dancer. In their most recent guidelines, The Institute of Medicine has advised against public health recommendations to limit dietary sodium in athletes known to sweat a lot, such as during hot and humid months. With needs comparable to those of an athlete, sodium is a key element in a dancer’s rehydration efforts.
And it doesn’t just end with your summer hydration plan. Stress can also shift sodium levels in the body— causing declines for some and retention for others. Add the stress of a competitive dance environment, auditions, and performance jitters, and dancers have another reason to prioritize their rehydration efforts.
But won’t I bloat?
Many dancers fear salt due to its perceived association with bloating. As discussed previously, bloat is a sensation of discomfort and for some, a physical distention, that is experienced alongside symptoms like gas and constipation. Avoiding salt in hopes of avoiding bloat runs the risk of food rules— those “do’s and don’ts” that challenge a dancer’s relationship with food.
Not only do nearly 98 percent of people with eating disorders also struggle with digestive disorders, but also, disordered eating in itself has been shown to cause digestive issues. Because of this, for dancers who experience digestive discomfort, I encourage their exploration to look beyond salt. Here’s a complete guide that can help.
How much salt do I need as a dancer?
Salt is not the enemy but a valuable ally for dancers. Individual requirements vary based on factors such as age, dance intensity, and the climate in which you dance. For dancers with a tendency to sweat more, or those dancing in hot and humid climates (such as during summer intensives) an extra boost of electrolytes will benefit rehydration efforts and even help to reduce muscle soreness and cramping. This can be as easy as adding salted nuts and pretzels to your snacks.
Despite this and for most dancers, a high degree of attention to sodium isn’t necessarily the answer. Rather, efforts should be made to avoid either extreme: too much and too little. Dancers need not overly avoid all sources of dietary sodium, nor make an active effort to overload food with salt. Rather, consuming an adequate amount of meals and snacks— those that include a variety of foods and food groups— will offer the spectrum of minerals needed to support performance and overall recovery.
