Sodium chloride is just another word for table salt, which is made up of both sodium and chloride. Your body needs sodium -- in fact, your survival depends on it. However, too much salt may lead to serious health complications such as kidney disease. It may also lead to high blood pressure, which puts you at risk for heart attack, congestive heart failure and stroke.
Function
Sodium and chlorides are electrolytes, a special type of mineral that affects the balance of fluid in your body, your muscle action and the acidity of your blood. You get sodium from the foods you eat, including table salt, and excrete it through urine and sweat. Your kidneys are responsible for making sure your body fluids and electrolytes are in balance. Too little sodium causes your kidneys to encourage more frequent urination so you'll have less water in your blood. Too much sodium triggers thirst, so you'll drink more fluids.
Needs
Your need for sodium decreases as you get older. The adequate intake, or AI, for sodium for adults between the ages of 19 and 50 is 1.5 g sodium a day, which translates into 3.8 g salt, or sodium chloride. The AI for men and women between the ages of 51 and 70 is 1.3 g sodium, or 3.3. g salt. The AI for adults age 71 and older is 1.2 g sodium, or 3.0 g salt. According to the Linus Pauling Institute, most Americans consume far more sodium than they need.
Cautions
The Center for Science in the Public Interest reports that the average American gets twice the amount of recommended sodium each day. More than 75 percent comes from the salt added to processed foods and food you get from fast-food joints and restaurants. Your kidneys flush out the excess sodium you don't need; however, if your kidneys are unable to do their job and sodium levels build up in your blood, it can cause serious health complications.
Sodium Reduction
Most people should get less than 2.4 g sodium every day, or around 1 tsp. table salt. If you have high blood pressure, your doctor may advise you to consume even less sodium and salt -- usually less than 1.5 g or 1,500 mg, the AI established for most adults. Reduce sodium in your diet by purchasing low- or reduced-sodium food or food with no salt added. Avoid fast and processed foods that tend to be high in sodium, such as frozen entrees, pizza, canned soups and salad dressings. Choose spices, herbs and salt substitutes to season food rather than table salt.
References
- Linus Pauling Institute; Sodium; Jane Higdon, Ph.D.; February 2004
- Center for Science in the Public Interest: Salt: The Forgotten Killer
- Merck Manual Home Edition: Introduction: Water Balance
- National Heart, Lung and Blood Institute: Reduce Salt and Sodium in Your Diet
- MedlinePlus: Dietary Sodium
- Merck Manual Home Edition: Sodium: Minerals and Electrolytes
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