Sodium has a number of beneficial roles in the human body, such as fluid balance and heart beat regularity. In fact, sodium deficiency, or hyponatremia, can cause serious side effects, such as hallucinations, confusion, lack of consciousness and even coma. However, although hyponatremia is the most common electrolyte disorder in the U.S., too much sodium is a much more pressing concern, since the average American consumes much more than the recommended daily limit.
Lower Recommendation
Higher sodium intake often translates into higher blood pressure, particularly for people with increased salt sensitivity. According to the Centers for Disease Control and Prevention, most Americans should limit their sodium intake to 1,500 milligrams. Specifically, this recommendation applies to all children over age 9, as well as adults over age 51, African Americans and people who have high blood pressure, diabetes or a chronic kidney disease. The majority of American adults falls into one of these categories.
Higher Limit
The 2010 Dietary Guidelines for Americans provide higher numbers for maximum daily sodium intake. The Tolerable Upper Limit for sodium consumption is 2,300 milligrams per day. If you do not meet the criteria for salt-sensitivity, you can safely consume 2,300 milligrams of sodium each day without experiencing negative side effects. Nevertheless, just because you can doesn't necessarily mean that you should. Some health organizations, such as the American Heart Association, recommend the 1,500 milligrams guideline for all adults.
Young Children
Although children older than age 9 have the same sodium recommendations as salt-sensitive populations, young children should limit their intake more. According to MayoClinic.com, children ages 2 to 3 should only have 1,000 milligrams of salt per day, or 1,200 milligrams for boys and girls ages 4 to 8. A 2006 study by researchers in the UK found that most children consume about 2,800 milligrams of sodium per day. Because the taste for salt is established in early childhood, parents should be sure to provide healthy formation during the early years to prevent high blood pressure and other health problems later in life.
Decreasing Your Intake
Processed food accounts for 77 percent of the sodium in the average American diet, according to the American Heart Association. The first step to decreasing your sodium intake, then, is to limit the amount of processed and fast food in your diet. Substitute fresh produce and herbs for canned and pre-packaged items whenever possible, and increase your intake of fruits, vegetables and whole grains, which provide minimal amounts of sodium and loads of nutrients. Ask for low-sodium options at restaurants and read Nutrition Facts labels carefully when selecting items at the store. The Palo Alto Medical Foundation provides a thorough list of common high-sodium foods.
References
- PubMed Health: Hyponatremia; 2011
- CDC; Most Americans Should Consume Less Sodium; 2011
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- American Heart Association; AHA Comments to 2010 Dietary Guidelines Committee; 2009
- MayoClinic.com; Nutrition For Kids; 2011
- Center for Science in the Public Interest; Cutting Salt in Kids' Diets Reduces Blood Pressure; 2006
- Palo Alto Medical Foundation: Foods High in Sodium
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