Sodium is an essential electrolyte mineral required for important bodily functions. Sodium assists in the functioning of nerves and muscles; it also helps maintain proper fluid balance within the body. However, consuming too much sodium can have negative health consequences. As salt, a significant source of dietary sodium, is found in many foods, most people can easily meet -- and exceed -- their sodium needs for good health.
Dietary Reference Intakes
Sodium requirements vary somewhat based on age, gender and level of physical activity. As per the dietary reference intakes set by the Institutes of Medicine, the adequate intakes of sodium recommended for most healthy children and adults are 1.5 g daily for males and females ages 9 to 50, 1.3 g daily for men and women ages 50 to 70, and 1.2 g daily for adults older than 70. Infants need 0.12 to 0.37 g per day, while children ages 8 and younger need 1.0 to 1.2 g daily. The upper limit for sodium, or recommended maximum daily sodium intake, is 2.3 g daily for individuals ages 14 to 70. There are some exceptions to the AIs and ULs for sodium: the IOM notes that the sodium needs of athletes may be higher than the AI and that the UL may be too high for people with hypertension.
Requirements for Athletes
Very active individuals and people who exercise in humid climates may need more sodium than more sedentary people to replace sodium lost through sweat. According to the American Dietetic Association, athletes engaged in moderate- to high-intensity exercise that lasts an hour or longer should drink sports drinks during their workouts to replace sodium and other electrolytes such as potassium. Sodium is especially important for endurance athletes such as long distance runners, marathon runners and triathlon competitors, as these individuals may drink too much water during events, thereby depleting their electrolyte stores, notes CoolRunning.com. Over-hydrating without taking in enough sodium can lead to hyponatremia, a sometimes fatal condition. According to fitness coach Karen Ghiron, you should aim to take about 1 g of sodium per hour during an endurance event.
Sodium Sources
Sodium is widely present in the American diet. Daily sodium requirements for most people can be met with the equivalent of 1 tsp. of salt -- which is 40 percent sodium by weight. Sodium is also found in many processed foods, including canned vegetables, pickles and processed meats. Soups, cheeses, tomato sauce, salad dressings, soy sauce and other condiments are also high in sodium, as are salted nuts, and various fast food items, frozen dinners and deserts. Salt is the primary, but not the only, source of sodium in food products. Monosodium glutamate, or MSG, and baking soda, or sodium bicarbonate, also contribute dietary sodium. Sodium deficiency is rare in the United States; most Americans get more dietary sodium than they need.
Excess Sodium Hazards
While your body requires some dietary sodium, excessive sodium intake can lead to health problems. Getting too much sodium can lead to high blood pressure, or hypertension, which may, in turn, lead to other serious health problems including cardiovascular disease and stroke. Consuming excess sodium may also reduce levels of calcium, an important nutrient for bone health. According to a report on sodium in the diet from Colorado State University, women with excessive sodium intakes may be at higher risk for developing osteoporosis even if they get sufficient dietary calcium. To make sure you don't exceed your daily sodium requirements, you should limit your intake of processed foods and check food labels for salt and other ingredients that contribute sodium.
References
- Institute of Medicine: Dietary Reference Intakes -- Electrolytes and Water
- Colorado State University Extension; Sodium in the Diet; J. Anderson, L. Young, E. Long, S. Prior; May 2010
- American Dietetic Association: Hydrate Right
- CoolRunning.com; Hyponatremia a Concern for Marathon Runners; Karen Ghiron
- American Heart Association: Sodium (Salt or Sodium Chloride)
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