Sodium is a major mineral that plays important roles in the body such as maintaining the fluid balance, contributing to nerve impulse conduction, and helping in the absorption of some nutrients. Sodium is easily absorbed by the human body and is mainly excreted in the urine, but excessive perspiration, persistent vomiting, or diarrhea may also contribute to significant losses of this mineral. Sodium is very abundant in our diet, and deficiency is rare. However, endurance athletes engaging in long distance events may be at risk of sodium depletion. Therefore, the consumption of sports drinks is recommended in order to replenish sodium losses during vigorous activities lasting more than 60 minutes.
On the other hand, most Americans typically consume exorbitant amounts of sodium in their diets. About 95% of American adults have sodium intakes that exceed the suggested Upper Level[1]. According to the Dietary Guidelines for Americans Committee, excessive sodium intake, especially when paired with low potassium intake, is linked to high blood pressure, a common risk factor for cardiovascular disease, stroke, and kidney disease. It is estimated that 10% to 15% of adults are sodium sensitive, particularly African Americans and overweight individuals. Another problem associated with high sodium intake is the increased urinary calcium loss, which could potentially lead to osteoporosis in the long run.
Because of these concerns, scientific and public health agencies urge Americans to limit their daily sodium intakes, while increasing potassium intake. Currently, the adequate sodium intake is 1,500 mg for young adults and between 1,200 mg and 1,300 mg for older adults. The upper limit was set at 2,300 mg of sodium per day.
Our primary dietary source of sodium is table salt, which is largely used to enhance the flavor of foods. One teaspoon of salt contains around 2,000 mg of sodium. However, the added salt during cooking provides only around 10% of our sodium intake. Sadly, most of the sodium consumed (75% to 80%) comes from processed foods and restaurant meals. The greatest sources of sodium in the adult diet are usually breads, hot dogs, lunch meats, cheese, soups, snack foods, French fries, chips, sauces, and gravies.
If you are concerned about your sodium intake, consider adopting a few principles when shopping, preparing meals, and eating out. At the supermarket, create the habit of reading food labels. Look for “low sodium” varieties, containing about 140 mg of sodium or less per serving. Also, fill your shopping cart with fresh fruits and vegetables. These foods are naturally low in sodium and high in potassium. At home, limit the use of salt in meal preparations. Try using herbs and spices to add flavor to foods. Keep in mind that when you reduce the consumption of salt, foods will taste bland at first, but you will eventually perceive more flavor as your tongue adapts to the change. Finally, strive to limit the consumption of cured meats, salty snacks, condiments, and restaurant take-outs.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
United States. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office. 2010.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009
[1] The Upper Level for sodium for adults is 2,300 milligrams.