While some sodium is necessary for the body to function (~500 mg/day), over time consuming too much sodium can have undesirable health effects. One of the most notable consequences of consuming too much sodium is high blood pressure. High blood pressure can increase your risk of heart disease and stroke, the two leading causes of death in the U.S., as well as kidney disease, loss of vision, and many more health complications.
Although most people believe their sodium intake mainly comes from salt they add to food by hand, only around 10% of the average American’s sodium intake comes from salt added while cooking or eating. Instead, more than 70% of the sodium consumed by Americans is from packaged and processed foods and food from restaurants. According to the Dietary Guidelines for Americans, the largest contributors of sodium in the American diet include sandwiches (including burgers and tacos), pasta and other grain dishes, soups, pizzas, and meat and seafood dishes.
The American Heart Association recommends consuming no more than 2,300mg (1 teaspoon) of sodium per day; however, consuming less than 1,500mg is preferred, especially in those with preexisting high blood pressure. Despite these guidelines, the average adult in the U.S. consumes close to 3,400mg of sodium each day.
To help reduce your sodium intake and promote overall health, try some of the following suggestions:
The recommendation to consume less than 1,500mg per day does not apply to everyone, particularly individuals who lose excess amounts of sweat, such as competitive athletes or outdoor construction workers. Sodium and potassium are the two major electrolytes lost in sweat, although the amount lost varies from person to person. Typically, it is appropriate to replenish these electrolytes after intense exercise (typically >60 minutes) or excessive sweat loss.
When choosing electrolyte replacement drinks, select one with about 14–16g of carbohydrates and between 100 and 165mg of sodium per every 8 ounces for optimal recovery. And as always, it is important to talk with your physician or registered dietitian to determine how much sodium is appropriate for you based on your health status and other contributing factors.
This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.