Sodium Intake
Sodium is a mineral that is found in many of our foods. The human body requires sodium for normal muscle and nerve functions. Additionally, sodium helps keep body fluids in balance. Most table salts, the seasoning we use to season our food, are made from sodium chloride. Typically, salt and sodium are used interchangeably.
Recommended Amount of Sodium Intake:
According to the FDA, it is recommended for adults to limit their sodium intake to less than 2,300 milligrams per day (equal to about 1 teaspoon of table salt). But, for children under the age of 14, the recommended limit is lower.
For athletes who exercise over 90 minutes a day under conditions where they are losing a significant amount of sweat, it is recommended that they intake 1 gram of sodium per hour. The types of exercises where increased sodium intake is necessary are long runs, rides, and races.
Excessive Sodium Intake:
Typically, most Americans consume too much sodium and they eat on average 3,400 or more milligrams of sodium per day. Most of their sodium intake comes from unhealthy sources such as processed or prepared foods. Excessive sodium intake can lead to symptoms such as high blood pressure, increased risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease.
However, there are many ways to decrease excessive sodium intake:
Eat mostly fresh foods, and minimal amounts of processed foods.
Choose low-sodium products when grocery shopping.
Cook with little or no added sodium, instead use herbs and spices to flavor foods.
Limit the use of commercial sauces, dressings, instant products, and processed foods.
Deficient Sodium Intake:
Deficient sodium intake, or hyponatremia, is quite rare in many Americans, but it is the most common electrolyte disorder where approximately 1.7% of Americans have this condition. Hyponatremia is more prevalent in people with cancer. Symptoms of hyponatremia include slugginess, headaches, fatigue, nausea, restlessness, and irritability. Severe symptoms of hyponatremia may include vomiting, muscle weakness, lethargy, and disorientation.
In order to prevent hyponatremia it is important to:
Avoid drinking excessive amounts of water
Consume sports drinks during intense exercise
Avoid drugs such as ecstasy
Conclusion:
Overall, sodium is an important and necessary mineral for the body, but like all things in life moderation is key in order to maintain a healthy body.
Sources:
“Is Sodium the Same Thing as Salt?” Www.eatright.org, www.eatright.org/health/essential-nutrients/minerals/is-sodium-the-same-thing-as-salt#:~:text=Sodium%20is%20a%20mineral%20found.
Nutrition, Center for Food Safety and Applied. “Sodium in Your Diet.” FDA, 25 Feb. 2022, www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet#:~:text=Know%20Your%20Numbers&text=However%2C%20the%20Dietary%20Guidelines%20for.
Kasparek, Lizzie. “Sodium 101 for Athletes.” Sanford Health News, 6 Aug. 2018, news.sanfordhealth.org/healthy-living/sodium-101-for-athletes/.
World Health Organization. “Salt Reduction.” World Health Organisation, World Health Organization: WHO, 29 Apr. 2020, www.who.int/news-room/fact-sheets/detail/salt-reduction.
“Low Sodium Levels (Hyponatremia): Symptoms and Causes.” Www.medicalnewstoday.com, 28 Nov. 2018, www.medicalnewstoday.com/articles/323831#causes.