1. Understanding the Importance of Sodium
Sodium has a bad reputation for its role in contributing to high blood pressure; however, this electrolyte is vital for general body function and health. While too much sodium is unhealthy, a limited amount of sodium is required for cell function, maintaining a healthy blood pressure, nerve function and muscle function. When the body is without enough sodium in the fluid outside the cells it enters a state called hyponatremia. This is a dangerous condition that can be prevented.
2. Physical Symptoms of Low Sodium
Some of the first identifiable symptoms of too little sodium in the body are physical. You might experience fatigue, headache, muscle cramping and muscle weakness. It is important to recognize these symptoms and make an effort to consume sodium, most often in the form of a sports drink, and seek medical attention. In addition to these symptoms, low sodium in the body also causes loss of appetite, nausea and vomiting.
3. Too Little Sodium in the Body Affects the Brain
When there is not enough sodium in body fluids excess water may enter cells and cause swelling. This is especially dangerous for brain cells. Low sodium can cause confusion, limited alertness, irritability, and can lead to hallucinations and coma. Without treatment a brain herniation could occur. This happens when pressure from the swelling causes brain tissue to move. It can result in a massive stroke and death. The lack of sodium in the body is a very serious condition and medical attention should be sought immediately if any symptoms arise.
4. Know Your Sodium Needs
While some serious medical conditions cause sodium problems and need medical condition, the average person or athlete can take steps to ensure adequate sodium intake. The minimum requirement of sodium for successful cell function is about 500 mg/day. Most people get much more than this due to regular consumption of processed foods. Excess sodium can lead to high blood pressure; therefore, the recommendation is to consume less than 2,300 mg/day. Athletes and those participating in vigorous physical activity should pay special attention to their sodium intake due to the loss of sodium through sweating.
5. Sodium From the Foods You Eat
Sodium can be found in processed foods, but sometimes these foods also contain unhealthy things such as saturated fat and excess calories. There are some processed foods that can fit into a healthy diet. Salted nuts provide good fats, protein and fiber along with sodium. Dill pickles, olives and salsas provide sodium without too many calories. Lightly salted whole wheat crackers provide sodium and fiber. Sodium is lost through sweating so a sports drink can help you maintain sodium levels during vigorous physical activity or moderate activity lasting longer than 1 hour.
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