Sodium is an essential mineral that plays a crucial role in our bodies. It helps regulate fluid balance, maintain blood pressure, transmit nerve impulses, and support muscle and nerve function.

Despite its many benefits, sodium has been demonized over the years because excessive salt intake has been linked to various health problems.

However, recent studies have shown that too little sodium intake can be just as harmful as too much.

In this article, we will explore the importance of sodium in our bodies, the recommended daily intake, the risks of low and high intake, and the reasons why increasing sodium intake may be necessary for certain individuals.

What is sodium?

Sodium is a mineral that is found in various foods and drinks, especially in table salt, also known as sodium chloride. It is essential for the proper functioning of our cells and organs and plays a vital role in many physiological processes, such as:.

• Regulating blood pressure: Sodium works with potassium to control the fluid balance in our bodies, which affects blood volume and pressure. Too much sodium intake can lead to hypertension or high blood pressure, which is a major risk factor for heart disease, stroke, and kidney failure.
• Transmitting nerve impulses: Sodium helps generate electrical signals in our nerves and muscles, which enables communication between them. This is essential for our movements, sensations, and cognitive abilities.
• Maintaining fluid and electrolyte balance: Sodium, along with other electrolytes like potassium, calcium, and magnesium, regulates the amount and composition of fluids inside and outside our cells, which affects many bodily functions such as digestion, hydration, and metabolism.

What is the recommended daily intake of sodium?

The recommended daily intake of sodium varies depending on age, sex, activity level, and health status, but generally, adults should consume no more than 2,300 milligrams (mg) of sodium per day, which is about one teaspoon of salt.

However, some health organizations, such as the American Heart Association, recommend an even lower limit of 1,500 mg per day for certain groups, including people with high blood pressure, diabetes, or kidney disease, African Americans, and adults above age 50.

Unfortunately, most people consume much more sodium than what is recommended.

According to the Centers for Disease Control and Prevention (CDC), the average daily sodium intake in the US is about 3,400 mg, which is more than double the recommended limit. This excessive intake comes mainly from processed and restaurant foods, which are usually high in sodium due to added salt, flavorings, and preservatives.

What are the risks of low sodium intake?

While excessive sodium intake has been associated with various health problems, such as high blood pressure, stroke, and heart disease, too little sodium intake can also be harmful, especially in certain conditions and populations.

Some of the risks of low sodium intake include:.

• Hyponatremia: This is a condition where the blood sodium level becomes too low, usually due to excessive sweating, vomiting, or diarrhea, or drinking too much water without enough salt. It can lead to symptoms such as headache, nausea, seizures, confusion, and even coma or death in severe cases.
• Increased risk of falls: Studies have found that low sodium intake is associated with an increased risk of falls and fractures in older adults, possibly because too little sodium affects muscle strength, balance, and cognition.
• Increased insulin resistance: Some studies have suggested that low sodium intake may increase insulin resistance, which is a risk factor for type 2 diabetes and metabolic syndrome.

What are the reasons to increase sodium intake?

While most people consume too much sodium, there are certain cases where increasing sodium intake may be necessary or beneficial. Here are some of the reasons:.

1. To replenish lost electrolytes

During intense physical activity, such as endurance running, cycling, or sweating, our bodies lose not only water but also electrolytes, including sodium and potassium.

These electrolytes are crucial for maintaining fluid and electrolyte balance, regulating blood pressure, and preventing dehydration and cramps.

Therefore, athletes and active individuals may need to consume sports drinks or electrolyte supplements that contain sodium and other electrolytes to replenish what is lost.

Related Article Salt: When your body needs more of it

However, it is important to choose low-sugar and low-calorie options and not rely solely on these products for hydration.

2. To support low-carb or ketogenic diets

Low-carbohydrate diets, such as the ketogenic diet, are popular among people who want to lose weight, improve insulin sensitivity, or treat certain conditions such as epilepsy and cancer.

These diets typically restrict carbohydrates to less than 50 grams per day and increase fat intake, which can lead to a natural decrease in insulin and an increase in ketones.

One of the side effects of such diets is an increased excretion of sodium and other electrolytes, which can cause symptoms such as fatigue, headaches, and muscle cramps.

Therefore, it is recommended to consume more salt, broth, or electrolyte supplements to prevent these symptoms and maintain the electrolyte balance.

3. To improve orthostatic hypotension

Orthostatic hypotension is a condition where blood pressure drops significantly upon standing up, which can cause dizziness, fainting, and falls. It is more common among older adults, people with certain diseases, or those on certain medications.

One of the treatments for orthostatic hypotension is increasing sodium intake, as it helps retain fluids and raise blood pressure. However, this should only be done under medical supervision and not as a self-treatment.

4. To balance high potassium intake

While potassium is an essential nutrient that helps regulate blood pressure, support muscle and nerve function, and reduce the risk of stroke and heart disease, too much potassium intake can be harmful, especially for people with kidney disease or taking certain medications.

High potassium intake can lead to a condition called hyperkalemia, which is a higher-than-normal level of potassium in the blood and can cause symptoms such as weakness, heart palpitations, and arrhythmias.

Therefore, some people may need to limit their potassium intake by increasing their sodium intake, as sodium and potassium work in balance to regulate fluid and electrolyte levels.

Conclusion

Sodium is a crucial mineral that plays many important roles in our bodies, from regulating blood pressure and fluid balance to transmitting nerve impulses and supporting muscle and nerve function.

While excessive sodium intake has been linked to various health problems, such as high blood pressure, stroke, and heart disease, too little sodium intake can also be harmful, especially in certain populations and conditions.

Therefore, it is important to consume sodium in moderation, according to the recommended daily intake and the individual’s health status and lifestyle.

In some cases, increasing sodium intake may be necessary or beneficial, such as during intense physical activity, on low-carb or ketogenic diets, for improving orthostatic hypotension, or balancing high potassium intake. However, this should only be done under medical supervision and not as a self-treatment.