Are you consuming enough sodium??

For decades, the wrong white granule has been demonized. We’ve all been misled by various governmental agencies and so-called experts about the dangers of sodium, while sugar, supported by its powerful lobby, has been given a pass. So, how did we get here and why does it matter??

Since the 1970’s, Americans have been told that low sodium intake is optimal and necessary in order to avoid high blood pressure and cardiovascular disease. While the correlations between higher salt intake and cardiovascular issues exist, the causation has never been proven. Unfortunately, these misreported causations “found” at the time by a very small group of well-respected medical experts sent many diets in the wrong direction for generations. Though anyone with current high-blood pressure might want to monitor their salt intake with their doctor, it’s important for the rest of the population to understand the potential negative effects of limiting sodium in diets. The same FDA that has directed this limited salt usage has also allowed “moderate amounts” of sugar to be acceptable in their findings. We’ve all seen the results of these misconceptions with the generations of diabetics created recently, along with the scarily rising rates of sugar-related deaths annually.

So aside from limiting sugar intake, what’s the optimal approach here??

Simply adding more sodium to our diets is a start. When doing any calculations, keep in mind that salt, aka sodium chloride, is 40% sodium and 60% chloride. The “official” guidelines for daily sodium intake for decades has hovered in the 1-2 grams/day range. Recent science shows that the optimal levels look more like 3-5 grams/day, depending on personal physiology, local climate and activity levels. I personally love the packets created by the company LMNT and I use a few throughout the day. They include 1000mg sodium, 200mg potassium and 60mg magnesium. Adding potassium anytime salt is meaningfully increased in the diet is crucial for keeping blood pressure at normal levels. Magnesium is arguably the most important mineral in existence simply based on its involvements in over 300 chemical reactions in the body. (I will be creating a separate post on magnesium soon, as it deserves more attention and nuance). Aside from sodium packets, adding generous amounts of salt to the foods we eat is another great way to increase sodium intake and it makes everything we eat more delicious. No reason to hold back!

Actual hydration doesn’t come from just drinking the requisite eight cups of water daily. Another oft-shared misconception. We’ve managed to filter most of the electrolytes out of the water we consume, so if you’re drinking filtered water most of the time, you might actually be desalinating your blood which can lead to muscle cramps, dizziness and fatigue. Adding a high-mineral content water is great way to increase hydration. I drink two bottles of Gerolsteiner daily in order to keep minerals at an optimal level. Aside from being delicious and refreshing, drinking your minerals is the most bioavailable way to get these molecules into your system.

Bottom-line, try a glass of water first thing in the morning with some salt and lemon. It can benefit digestion, bolster immunity and rehydrate your system after the body’s overnight work. Try a gram of sodium an hour before your next workout. You might notice major changes from this simple addition. I definitely have. Never forget that evolutionally, we come from a saltwater environment where sugar was nowhere to be found for millennia…