Salt is a granulated form of sodium found in many different foods through both natural processes and food preparation. It is also present in most homes as a seasoning for foods, helping to increase the flavor of foods. But salt intake can increase the presence of sodium in your diet. This can have several short-term and long-term effects, including the potential to retain water. In such an event, water retention may negate weight loss and even lead to weight gain.
Sodium Needs
Sodium can be dangerous in large quantities, but it is vital to our body's health, helping to trigger electrical currents in our nervous system. Without sodium in our diet, we would die. But many Americans consume far too much sodium in their daily diet. According to the American Heart Association, aiming for 1,500 mg sodium or less can be a healthy daily diet goal that can lead to lowered blood pressure, among other benefits.
Salt In Foods
Salt is often used in prepackaged and prepared foods to help preserve it and give it flavor. According to the American Heart Association, many canned foods feature high amounts of sodium, including soups and tomato sauces. Prepared mixes of foods, frozen foods and condiments also feature high sodium levels, in general. Salted snacks like pretzels and chips can also increase the sodium in your diet.
Water Retention
One possible consequence of sodium consumed in large quantities is water retention. Sodium attracts and bonds to water, and when you consume excessive amounts of sodium, it can collect the water in your body and slow its release through your urine or other methods. It can also prevent water from being used by the body, which can lead to dehydration. While water retention can add weight and counteract weight loss, its effects usually only lead to a few pounds' worth and can be easily counteracted by cutting down on sodium present in the system.
Reducing Sodium
Eating a low-sodium diet is very easy and can quickly reverse water retention. Start by drinking plenty of water throughout your day. You should also eat plenty of vegetables and fruits, which are high in water content and low in sodium. Cook when possible and avoid prepackaged foods high in sodium. Stay away from salted snacks, and season your foods with herbs and spices instead of salt--these alternatives can add flavor but tend to be low in sodium.
Considerations
According to the Mayo Clinic, cutting back on sodium and increasing your water consumption throughout the day can help eliminate water retention. However, do not only assume that water retention must be caused by an excess of salt in the diet. There are other potential causes, such as menstruation. Consult a doctor about the possible causes before attempting to treat an excess of sodium in your body.
Member Comments