STOP THE WAR ON SALT - Why You Need Sodium Every Day | BRiiNE

Sara O.
Apr 3
3 min read

Sodium is a vital electrolyte that keeps our bodies functioning properly, our bodies need at least 1,500mg PER DAY. While it has a bad rep for being linked to health issues like high blood pressure, its positive effects often go unnoticed.

SODIUM 🤝 THE HUMAN BODY

Sodium is an essential mineral that helps maintain fluid balance in our bodies. It is mainly found in extracellular fluid, where it regulates blood pressure, blood volume, and overall hydration levels (so your cells stay soooo hydrated). Especially your kidney function, helping them filter and balance fluids—this is absolutely fundamental to your overall health.

Sodium works closely with potassium, another important electrolyte (that we will touch on later), to ensure our cells function correctly and our nerves can send signals and communicate. This is the basis for how we MOVE. And muscle contractions aren't just important for the gym.... your heart is a muscle and guess what it relies on sodium to keep beating.

Sodium also aids nutrient absorption. It is crucial for glucose absorption in the intestines. Without sodium, we can feel sluggish due to reduced energy availability from glucose.

Health Benefits

Maintaining appropriate sodium intake is not just beneficial; it's essential:

Cognitive Performance: Sodium directly impacts brain function, neurotransmission, and mental clarity. It helps neurons fire action potentials, which are essential for memory, focus, and processing speed. Without enough sodium, neural communication slows down, leading to brain fog and sluggish thinking. Sodium also helps regulate the stress response by influencing the HPA axis (hypothalamic-pituitary-adrenal axis). Low sodium can increase cortisol sensitivity, making you feel more anxious, fatigued, or mentally drained.
Hydration Maintenance: Sodium plays a key role in managing fluid levels in the body. It encourages water to move in and out of cells. This is crucial since our bodies are about 60% water.
Blood Pressure Regulation: Sodium influences blood vessel tension, which is vital for effective circulation. Research shows that while a high-sodium diet can lead to hypertension in some individuals, a certain amount of sodium is required for cardiovascular health.
Muscle Function: Sodium is critical for muscle contractions. It enables calcium to enter muscle cells, triggering contraction and relaxation. This is why athletes, who need strong muscle performance, must pay attention to their sodium intake.

Signs You're Not Getting Enough

Despite its importance, sodium deficiency—known as hyponatremia—can occur, especially in certain individuals. Here are some common signs to watch out for:

1. Headaches

One of the early indicators of sodium deficiency is frequent headaches. Low sodium can disrupt normal fluid balance, often leading to discomfort.

2. Muscle Cramps

Individuals with low sodium levels may experience muscle cramps or spasms, especially during exercise. This can have a significant impact on athletic performance or everyday activities.

3. Fatigue

Unusual tiredness can signal sodium deficiency. Sodium is necessary for optimal energy production. A lack of sodium can kill your stamina and motivation.

4. Nausea and Vomiting

Low sodium levels can cause gastrointestinal issues, such as nausea and vomiting. This can become serious, particularly if you also experience dehydration.

5. Confusion or Irritability

Mental symptoms like confusion, irritability, or difficulty concentrating can occur due to electrolyte imbalances, including insufficient sodium. Chronic low sodium is also associated with an increased risk of neurodegenerative diseases.

Strategies to Maintain Adequate Sodium Levels

Keeping sodium levels within a healthy range is critical. Here are some strategies:

Monitor Sodium Intake: The upper limit for daily sodium intake for adults is about 2,300 milligrams, with a target of 1,500 milligrams for optimal health. Keep an eye on your intake and adjust as necessary, especially if you engage in heavy exercise.
Stay Hydrated Wisely: Drink fluids but remember to balance water intake with sodium levels. Over-hydration can dilute sodium, leading to deficiency and my next point....
Drink Briine: because if you're a high performer and healthy eater, there's a high chance you don't have enough sodium in your diet.
Consult a Healthcare Professional: If you suspect you might have sodium deficiency or have concerns about your intake, speak to a healthcare provider or a dietitian for tailored advice.

Why Sodium Matters

Sodium is an essential mineral that underpins many bodily functions, such as keeping your brain sharp, managing fluid balance, sending nerve signals, and ensuring muscles work correctly. While many view sodium only through the lens of dietary concerns and high blood pressure, understanding its benefits is crucial for maintaining overall health.

To sum it up, sodium is far more than just a seasoning. It plays a critical role in how our bodies operate every day. Ensuring you get the right amount can support both your physical and mental health, keeping you energized and active.