GPMD Podcast- The Salt Secret

Dr. Beth Carter, a pediatric gastroenterologist and nutrition specialist, breaks down athletic hydration beyond just water. She explains the pros and cons of sodium chloride, sodium citrate, and Himalayan pink salt, focusing on GI tolerance, absorption speed, taste, and real-world performance effects.

The episode recommends sodium citrate as the preferred option for intense exercise because it speeds gastric emptying, buffers metabolic acidosis, and is easier to drink for long efforts. Table salt is inexpensive but can cause gut distress and flavor fatigue, while Himalayan salt’s trace minerals are unlikely to help during competition.

Key takeaways: personalize your hydration plan, test new mixes in training (never on race day), and prioritize gut-friendly electrolytes for peak performance.