Sodium Citrate
Sodium Citrate: A Sodium Choice for Endurance and Performance
Sodium is an essential mineral that plays a critical role in maintaining fluid balance, conducting nerve impulses, and supporting muscle contraction. For athletes and those who exercise regularly, sodium becomes even more important in preventing hyponatremia, a condition caused by low blood sodium levels that can negatively impact health and performance.
But not all sodium is created equal.
While most sports nutrition products use Sodium Chloride (NaCl)—better known as table salt—as the main sodium source, emerging research shows that Sodium Citrate may offer superior benefits, especially when it comes to boosting endurance and reducing fatigue related to acid buildup during intense exercise.
How Sodium Citrate Works
When we exercise for long periods or at high intensity, our bodies produce lactic acid and hydrogen ions, which cause blood pH to drop. This condition, known as metabolic acidosis, can lead to muscle fatigue and reduced performance.
Sodium Citrate acts as an alkalizing agent, converting into bicarbonate (HCO₃⁻) in the body. Bicarbonate helps neutralize excess acid in the bloodstream, which delays fatigue, supports muscle function, and allows for better performance (McNaughton et al., 2008).
Unlike Sodium Chloride, which simply replaces lost sodium, Sodium Citrate actively supports the body’s internal balance under the stress of physical exertion.
Benefits of Sodium Citrate
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Improves Acid Buffering Capacit
Sodium Citrate increases bicarbonate levels in the blood, helping the body manage acid buildup during high-effort activities. This buffering action helps athletes sustain longer periods of exercise and recover more effectively (Requena et al., 2005). -
Delays Fatigue
Research shows that Sodium Citrate supplementation can extend time to exhaustion, especially in endurance and repeated sprint activities—outperforming Sodium Chloride in this area (Price & Simons, 2010). -
Gentler on the Gut
Compared to Sodium Bicarbonate, another common alkalizing agent that often causes bloating or gastrointestinal discomfort, Sodium Citrate has a lower risk of causing GI distress (Carr et al., 2011). -
More Heart-Friendly
Excessive Sodium Chloride intake can raise blood pressure. Sodium Citrate has a milder effect on blood pressure, making it a safer option for individuals with cardiovascular concerns (Morris et al., 2006).
Why Track Uses Sodium Citrate
At Track, we believe in going beyond the basics. Our goal isn’t just to replace sodium lost in sweat—but to enhance performance, reduce fatigue, and support recovery.
That’s why we’ve chosen Sodium Citrate as a core ingredient in our electrolyte formulations. Backed by science, it's a smarter, more effective way to fuel your workouts and keep your body on the right track—literally.
How Much Sodium Do You Need?
For workouts lasting over one hour, it’s generally recommended to consume 500–700 mg of sodium per hour.
If you sweat heavily, have salty sweat, train in hot or humid conditions, or exercise for extended periods, your needs may rise to as much as 2,000 mg per hour.
Remember: sodium loss is highly individual. Factors like sweat rate, sodium concentration in sweat, exercise intensity, and session duration all play a role. Tailoring your intake can help maximize your performance and recovery.
References
- McNaughton, L. R., Siegler, J., & Midgley, A. (2008). Ergogenic effects of sodium bicarbonate. Current Sports Medicine Reports, 7(4), 230–236.
- Requena, B., Zabala, M., Padial, P., & Feriche, B. (2005). Sodium bicarbonate and sodium citrate: ergogenic aids?Journal of Strength and Conditioning Research, 19(1), 213–224.
- Price, M. J., & Simons, C. (2010). The effect of sodium bicarbonate ingestion on high-intensity interval swimming performance. Journal of Strength and Conditioning Research, 24(5), 1235–1241.