Most people know that too much sodium is not good for your health and could cause high blood pressure, heart disease, and stroke.
Due to this, some people have opted out of taking in sodium in their diet. However, sodium isn’t all bad. Sodium is a metal that is usually referred to as salt. What most Americans consume is sodium chloride, also known as dietary salt, to add flavor to foods. Our bodies need sodium to function properly and keep us hydrated, but too much can be a health hazard.
How Does Sodium Hydrate the Body?
Sodium helps with cellular hydration by maintaining a balance of fluids in cells. Since the cells are being transported throughout the body, sodium helps them stay alive and maneuver. The body also holds water when sodium is present, which keeps the body hydrated and prevents frequent urination and water consumption. The human body requires about 500 milligrams of sodium a day to assist with its vital functions.
How Much Sodium Is Safe?
According to the CDC, most Americans consume more than 3,400 milligrams of sodium per day. The recommended amount is 2,300 milligrams. Food packages in most grocery stores and menu options at restaurants contain high levels of sodium that many overlook. The consequences of consuming too much sodium can lead to not only dehydration but also an overworking of blood vessels that can lead to numerous types of heart diseases and complications.
When there is a low amount of sodium in the body, dehydration can also set in. This can be caused by diarrhea, vomiting, fever, and certain medications. When this type of dehydration sets in, you will not experience thirst but sluggishness and confusion. Without increasing the appropriate amount of sodium needed, the results can lead to coma or death.
According to the FDA, the recommended daily value for sodium is less than 2,300 milligrams (mg) per day.
Here are some ways you can receive a well-balanced sodium intake and reap the benefits of hydration:
- Read nutritional labels for every item you purchase at the grocery store.
- Cook more meals at home to monitor the amount of sodium in each dish.
- Create your own sauces and dressings rather than buying brand names at the store.
- Eat more fruits and vegetables as they contain enough sodium necessary.
- After exercising, eat an apple with plain water or a zero-sugar electrolyte powder.
- When eating at restaurants, look for food options with the least amount of sodium.
Consuming the right amount of sodium per day paired with about 3 liters of water will keep you well hydrated and your cells functioning at their best.
Source:
https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
https://www.webmd.com/vitamins/ai/ingredientmono-1535/sodium
https://www.cdc.gov/salt/sodium-potassium-health/index.html
https://nutritionsource.hsph.harvard.edu/salt-and-sodium/
https://www.webmd.com/a-to-z-guides/difference-between-hypernatremia-hyponatremia