Salt hasn't been shown to improve cycling performance, but it can extend cycling performance, particularly in hot weather.
Researchers at Loughborough University in Leicestershire, England, found that salty drinks help a body retain fluid and therefore increase exercise time, particularly in high temperatures. This news comes from cycling enthusiast Gabe Mirkin, M.D., by way of the European Journal of Applied Physiology, July 2008.
In the study, drinks of 4 different salt concentrations were given to competitive cyclists. The higher the concentration, the less urine they produced. This shows that salt helped them retain water, which means more fluid available to cool their bodies in the heat.
Mirkin, writing in his free weekly newsletter, recommends taking extra sodium via fluids or salty foods such as peanuts or pretzels when cycling in hot weather (there may still be some for September/October centuries). Of course, if you have a medical condition that requires restricted sodium intake, don't violate your doctor's orders.
Tip: To keep an eye on your blood pressure, which can be increased by dietary salt, Mirkin recommends buying a basic BP cuff. "Take your blood pressure weekly," he advises, "just to make sure that you are not taking too much salt or exercising too little."
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