We’ve all heard it before: “Cut back on salt!” Warnings about sodium are everywhere: too much salt will spike your blood pressure, harm your heart, and lead to early death, right?
But what if that advice doesn’t apply to everyone? What if, especially for those of us eating whole foods and living active lives, the problem isn’t too much salt… it’s not enough?
Rethinking Salt: What the Research Actually Shows
The current recommendation in the U.S. is to limit sodium to no more than 2,300 mg per day- that’s about 1 teaspoon of salt (U.S. Department of Health and Human Services & U.S. Department of Agriculture, 2020). But this number wasn’t set based on outcomes from real-world health studies. It’s more of a precautionary guideline than a reflection of how most people actually function best.
Recent large-scale studies tell a different story.
Multiple reviews and meta-analyses suggest that the sweet spot for most people falls between 3,000 to 5,000 mg of sodium per day (about 1½ to 2½ teaspoons- or roughly 1 to 1½ tablespoons of salt, depending on the kind you use).
This optimal range has been supported by research:
- Mente et al. (2016) found a J-shaped curve in sodium intake: both very low and very high intakes were associated with increased cardiovascular risk, with the lowest risk between 3–5g/day.
- O’Donnell, Mente & Yusuf (2015) emphasized that sodium intakes below 3g/day could actually increase cardiovascular risk-especially in people without high blood pressure.
- A 2021 review in Nutrients also noted adverse outcomes associated with sodium intake under 3g/day, such as higher all-cause mortality.
The takeaway? For most people, the current recommendations are likely too low.
You May Need More Salt, Especially If You Eat Real Food
Here’s the thing: most of the sodium in the average person’s diet comes from processed food. If you eat mostly whole, real food, then you’re automatically getting much less sodium than the average person.
This means that you might be missing out on something your body actually needs to function well, especially if you have been taught to limit salt in your cooking.
Pregnant, Breastfeeding, Sweaty, or Just Tired? You Might Need More Sodium
When I started drinking electrolytes regularly after the birth of my second baby, it was a game changer. I had always struggled with heat-related swelling- my fingers would puff up in the summer, and my energy would crash. I also constantly felt tired even though I was always chugging water.
Once I added electrolytes to my daily routine, the swelling stopped. I felt more alert and balanced. During my third pregnancy, I kept up with 2–3 packs of LMNT electrolytes per day. My labs were perfect. Some doctors might’ve raised an eyebrow at my sodium intake, but my body (and my bloodwork) said otherwise.
Pregnancy significantly increases your blood volume- by around 40–50%. Breastfeeding, too, puts a higher demand on your body’s hydration and mineral balance. As Lily Nichols, RDN, explains in Real Food for Pregnancy, sodium plays a critical role in healthy blood pressure regulation, fetal development, and maintaining blood volume (Nichols, 2018).
If you sweat a lot, whether from exercise, climate, or just how your body runs, you’re losing even more sodium. That loss adds up quickly and needs to be replaced, especially in hot weather or during physical activity.
Additionally, if you’re always thirsty no matter how much water you drink, it might not be about the water itself. Real hydration needs the right balance of minerals- especially sodium and potassium. These help your body hold onto fluids and keep everything running right. Without enough electrolytes, you can keep chugging water but still feel thirsty, tired, or lightheaded. So if you’re thirsty all the time, try adding some electrolytes instead of just more water.
What Electrolytes Can Help With
Electrolyte imbalances can show up as:
- Fatigue
- Headaches
- Dizziness or lightheadedness
- Swelling or puffiness
- Constipation
- Muscle cramps
- Low milk supply
- Brain fog
All of these can be related to low blood volume, fluid shifts, or mineral depletion- especially sodium and potassium.
What About Potassium?
Sodium isn’t the only electrolyte that matters. Potassium plays a major role in muscle function, nerve signaling, and overall hydration. I personally get most of my potassium from food- bananas, avocados, sweet potatoes, spinach- but for others, especially if you’re not getting 4,000–5,000 mg of potassium from food daily, it can be helpful to use an electrolyte mix with a higher potassium ratio.
My Favorite Electrolyte Options
LMNT is my top pick, and I’ve been drinking these electrolytes for 3 years. One serving contains 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium per packet. I love the taste, and I feel better when I drink it- especially during pregnancy and postpartum.
Use my LMNT link to get a free sample pack with your first order.
Other great options:
- Redmond Re-Lyte – A balanced blend with a higher potassium-to-sodium ratio. Great for those needing extra potassium support. Use code TAYLORK to save 15%.
- Redmond Kids Re-Lyte – Perfect for children, especially during fevers, tummy bugs, or hot weather. Use code TAYLORK to save 15%.
- Paleovalley Electrolytes – Clean ingredients with a higher potassium to sodium ratio. Sweetened with monk fruit for those who don’t like stevia. Use this link to save 15%.
Bottom Line
If you’re feeling off- tired, foggy, puffy, dizzy- it might not be that you’re doing something wrong. It might be that your body is asking for more of what it needs: minerals, hydration, rest, and nourishment.
References
Mente A, O’Donnell M, Rangarajan S, Dagenais G, Lear S, McQueen M, Diaz R, Avezum A, Lopez-Jaramillo P, Lanas F, Li W, Lu Y, Yi S, Rensheng L, Iqbal R, Mony P, Yusuf R, Yusoff K, Szuba A, Oguz A, Rosengren A, Bahonar A, Yusufali A, Schutte AE, Chifamba J, Mann JF, Anand SS, Teo K, Yusuf S; PURE, EPIDREAM and ONTARGET/TRANSCEND Investigators. Associations of urinary sodium excretion with cardiovascular events in individuals with and without hypertension: a pooled analysis of data from four studies. Lancet. 2016 Jul 30;388(10043):465-75. doi: 10.1016/S0140-6736(16)30467-6. Epub 2016 May 20. Erratum in: Lancet. 2021 Apr 10;397(10282):1350. doi: 10.1016/S0140-6736(21)00727-3. PMID: 27216139.
O’Donnell M, Mente A, Yusuf S. Sodium intake and cardiovascular health. Circ Res. 2015 Mar 13;116(6):1046-57. doi: 10.1161/CIRCRESAHA.116.303771. PMID: 25767289.
Mente A, O’Donnell M, Yusuf S. Sodium Intake and Health: What Should We Recommend Based on the Current Evidence? Nutrients. 2021 Sep 16;13(9):3232. doi: 10.3390/nu13093232. PMID: 34579105; PMCID: PMC8468043.
Nichols, L. (2018). Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.).
