Sodium deficiency is a very rare problem in the United States, and most people eat more sodium than is recommended. Sodium is present in almost all foods and drinks, and also can be added to food in the form of table salt. If you routinely lose a lot of sodium through sweat --- for example, if you are an endurance athlete --- you may need to increase your dietary intake of sodium. Consult your doctor before making significant dietary changes.
Recommendations
The average U.S. adult consumes about 3.4 g. of sodium each day, according to a report on MayoClinic.com. This intake level is significantly higher than recommended daily limits established by health organizations. The 2010 Dietary Guidelines for Americans recommends 2.3 g. of sodium as a maximum intake per day. The Food and Nutrition Board of the U.S. Institute of Medicine sets 1.5 g. of sodium as the recommended daily intake for healthy adults. If you are over 51, or if you have certain medical conditions, your doctor may recommend you stick to a lower daily sodium limit.
Effects of High Sodium
Consuming high levels of sodium can lead to high blood pressure, according to MayoClinic.com. Usually, your kidneys work to govern the amount of sodium that remains in your body by retaining or excreting sodium. Some people are more sensitive to sodium than others. Sodium-sensitive individuals tend to retain more sodium in the body, leading to fluid retention and hypertension. These conditions increase your risk of cardiovascular disease, stroke or kidney disease.
Effects of Low Sodium
A certain level of dietary sodium is necessary for your body to maintain fluid balance, and for the transmission of nerve impulses. Sodium is also necessary for your muscles to relax and contract correctly and efficiently. In certain cases, a condition known as hyponatremia occurs when levels of sodium in the blood are too low. Hyponatremia can result from too little sodium intake, or high intake of fluids combined with loss of sodium through sweat or urine, according to MedLine Plus. Symptoms of hyponatremia include altered consciousness, seizures, headache, fatigue, muscle cramps, nausea, vomiting, and even coma.
Dietary Sodium Sources
High levels of sodium are typically found in ready-made and processed food -- compounds containing sodium are added as preservatives, and sodium is present as added salt. Cheese, soups, pizza and ready meals all contain relatively high sodium levels. All dairy, meat, shellfish and vegetables contain some sodium. Condiments and sources are often high in sodium -- soy sauce contains roughly 1 g. of sodium in every 15-ml. teaspoon. Very few foods are sodium-free, and most drinking water contains low levels of sodium.
References
- Food and Nutrition Board, Institute of Medicine, National Academies; Dietary Reference Intakes (DRIs): Estimated Average Requirements
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; 31 March 2011
- MedLine Plus; Hyponatremia
- USDA National Nutrient Database for Standard Reference, Release 23; Sodium Content of Selected Foods
- "Current Sports Medicine Reports"; The Importance of Salt in the Athlete's Diet; V. Valentine; July 2007
Member Comments