Sodium 101: The Good, The Bad And The Really Bad

There is a lot written about sodium in the diet and many people need to reduce the amount of sodium in the diet because of health reasons. Sodium itself, however, isn’t bad for you and, in fact, is essential for human life.

The Good Aspects of Sodium

Sodium is the major extracellular cation, meaning that it is found mainly outside of the cells and in the bloodstream. Sodium is essential for the liquid in the extracellular tissues and bloodstream to stay in their proper places. Sodium is also essential in several cellular processes and acts along with chloride to regulate the potassium content of the cells.

Sodium is naturally found in many different types of foods from which we get natural sources of sodium without having to add salt to the foods we eat. Sodium is a necessary component of meat products and complex carbohydrate foods like fruits and vegetables. When you eat these foods, you naturally take in sodium, which is taken up by the gastrointestinal tract to be used by the body. Again, it is not necessary to add sodium chloride (table salt) to the diet in order to get enough sodium in your diet. 

The Bad Aspects of Sodium

Too much sodium can be unhealthy for you. If you salt your food, your body will take all that it needs and the rest must be gotten rid of through your kidneys. Along with the sodium your kidneys excrete, a small amount of water must go along with the sodium in order to keep the sodium in solution. 

Junk food is a major carrier of excess sodium, where fries, burgers, and even chicken are slated way more than is healthy.

Americans and people in other parts of world consume on average 3,400 milligrams per day, an amount considered unhealthy by the US Food and Drug Administration that recommends an upper limit of 2,300 milligrams per day but no more. Notice this is a max limit, and not the recommended daily allowance. It is also advised that certain people at risk should consume no more than 1,500 milligrams per day.

If you eat too much sodium, you put your kidneys into overdrive, trying to get rid of the sodium your body does not need. You can dehydrate yourself by taking in too much sodium. Your kidneys will naturally take out the sodium and water making urine that is high in sodium but also high in water.

Dehydration can lead to abnormalities in brain function and your cells will not work optimally. This is why it is not recommended that you drink ocean water, which is hypertonic (high in sodium). You will be drinking in water that is needed for sodium excretion and you will eventually die from dehydration.

The Very Bad Aspects of Sodium

Sodium can become the enemy of people who suffer from hypertension or high blood pressure. Sodium in the diet increases the amount of water and sodium in the bloodstream, raising the blood pressure because the vessels are overloaded with salt and water. 

Sodium is not good for people with high blood pressure. Rather than have a salt shaker at the table, use a salt substitute such as potassium chloride or, better yet, use other kinds of spices to make the food flavorful without the use of salt. It means that you shouldn’t eat many canned foods, such as canned vegetables or canned soups; these things are very high in sodium and will raise your blood pressure even if you don’t add any salt.

Read food labels and keep your sodium intake down to less than 2,300 milligrams per day. It may be difficult at first, but your taste buds will adjust.