You might have heard numerous directives to cut your sodium intake, but to declare it harmful is a bit misleading. Sodium -- like potassium, calcium and iron -- is an essential mineral that should be a part of your everyday diet. Trouble is, sodium is packed into so many things you eat every day that you likely get far more than you need, which would be a problem with any essential mineral.
Identification
Your body needs sodium to function properly. It helps your nerves and muscles function properly and helps your body's fluids stay in balance. Too much, however, disrupts your body's functions. You might identify sodium mostly with salt -- and salt is 40 percent sodium -- but many of the preservatives and other substances used in prepared foods also are loaded with sodium. If you look at labels and see substances such as sodium nitrate, monosodium glutamate or sodium benzoate, that food likely is high in sodium. You will even get small amounts of sodium from most fresh fruits and vegetables.
Effects
Your kidneys will remove excess sodium from your body via urine, but they are limited in their abilities. When you consume so much sodium that your kidneys cannot remove it all, it begins to build up in your blood. Sodium holds water, so the overall volume of your blood will increase. This puts more strain on your heart and increases your blood pressure, which in turn puts you at higher risk of conditions including heart disease, stroke and kidney disease. Some people are more sensitive to sodium, making them even more susceptible to high blood pressure. Similarly, if you already have conditions such as kidney disease or liver problems, your body may be less able to remove sodium, making you more vulnerable to its negative effects. (source 3)
Dietary Levels
U.S. dietary guidelines suggest limiting your daily sodium intake to 2,300 milligrams per day. People who are over 50, have certain pre-existing conditions or are predisposed to high blood pressure -- which actually applies to more of us than not -- need to drop that to 1,500 milligrams per day. A single teaspoon of salt contains 2,000 milligrams and prepared foods such as frozen dinners can easily contain more than 1,000 milligrams, so exceeding those levels is not difficult. Canned soups, breads, prepared pasta sauces and fast food also can be extremely high in sodium. The average American consumes about 3,400 milligrams per day, according to the Mayo Clinic.
Hyponatremia
If your sodium levels drop too low, this leads to a potentially serious condition called hyponatremia. In extreme cases, it can cause swelling of the brain, coma and even death. Although you are not likely get hyponatremia from dietary deficiencies, extremely low-sodium diets combined with drinking a lot of water can lead to it. More commonly, it can occur during heavy exercise, when you are losing water through sweat and drink a lot of water to replace it, diluting sodium levels in your blood. It also can occur as a result of conditions including thyroid problems, diarrhea, vomiting and kidney problems.
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