The average American consumes almost 3,500 milligrams of sodium every day, much higher than the 1,500 to 2,300 milligrams that the Centers for Disease Control and Prevention recommends. Many restaurant dishes and processed convenience foods are high in salt, making it easy for you to get more than what is necessary to keep your body working properly. This puts your health at risk, so learn the signs and symptoms of including too much salt in your diet.
If you’re constantly thirsty, you should have your sodium levels checked. The extra salt in your bloodstream causes your cells to lose water, which sends thirst signals to your brain. Your body hangs on to extra fluid to balance out the extra salt, causing swelling, or edema. This is typically most noticeable in your legs, ankles and feet. Other signs and symptoms of edema include muscle aches and pains, shortness of breath and a puffy face.
If you consume too much salt and don't drink additional water, you may start to experience dehydration. Symptoms of mild to moderate dehydration include dry mouth, dizziness, sleepiness, dry skin, constipation and headache. You can typically reverse mild to moderate dehydration by getting more fluids into your body. MayoClinic.com considers severe dehydration a medical emergency; symptoms include irritability and confusion, very dry mouth, minimal sweating and urine output, sunken eyes, shriveled skin, low blood pressure, rapid heartbeat and breathing, fever and delirium.
If you frequently suffer from kidney stones, you may want to watch your salt intake. When you eat too much salt, you get rid of extra calcium in your urine. According to the Linus Pauling Institute, too much calcium in your urine puts you at risk for kidney stones. The extra calcium you are losing also increases your chances of developing osteoporosis down the road. (source 3)
High Blood Pressure
High blood pressure is a strong indication you should cut back on the salt. If your blood pressure stays elevated, it can damage your heart, blood vessels and kidneys leading to heart attack and stroke. The good news is that by reducing your salt intake, you’ll probably also reduce your blood pressure and risk for related diseases. A 2011 review of 167 studies published in the "Cochrane Database of Systemic Reviews" confirmed a low-sodium diet reduced blood pressure in patients, both with and without high blood pressure.
How to Reduce Sodium Intake
Gradually cut back on your sodium consumption, and pretty soon, you won’t even miss it. Eat fresh fruits, vegetables and leans meat and opt for plain rice and pasta instead of the prepackaged seasoned varieties. Season them on your own using dried herbs, spices and citrus zest and juice instead of salt. Steer clear of salty condiments such as ketchup, soy sauce, mustard and dressing, which will quickly cause you to exceed the daily sodium maximum. Read nutrition labels when you’re out shopping, and beware of sodium-containing ingredients, which include imonosodium glutamate, baking soda, baking powder, disodium phosphate, sodium alginate and sodium nitrate. MayoClinic.com advises you to steer clear of foods with more than 200 milligrams sodium per serving.
- Centers for Disease Control and Prevention: Americans Consume Too Much Sodium
- The University of Maryland Medical Center: Edema
- Linus Pauling Institute at Oregon State University: Sodium
- Cochrane Database of Systemic Review: Effects of Low Sodium Diet Versus High Sodium Diet on Blood Pressure, Renin, Aldosterone, Catecholamines, Cholesterol, and Triglyceride.
- MayoClinic.com: Sodium: How to Tame Your Salt Habit Now
- MayoClinic.com; Dehydration Symptoms
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