Sodium

randiewilliams72

I just started on a Keto plan recently. I have been doing a lot of reading up on it. Most of what I read says you need a lot of sodium. My questions is how much is too much? Does anyone track their sodium intake and if so where do you try to stay? I've had a good couple weeks but just started some water weight gain and I'm not sure why exactly so I'm trying to figure it out. Thanks for any tips.

deksgrl

This might answer your question:
http://community.myfitnesspal.com/en/discussion/10193265/how-much-potassium-mag-and-sodium-a-day#latest

randiewilliams72

Thank you.

FIT_Goat

I don't know that there is a solid limit on what is "too much." For most healthy people, excess is just excreted. Now, I'm not saying you should eat a kg of salt each day. That's probably going to cause too much stress for your body to cope. But, any reasonable amount should be well within your body's abilities to handle.

AngInCanada

I'm usually over the 3500 mg of sodium a day and my BP is perfect so I don't worry about it

randiewilliams72

Yeah I've never had bp problems but since I've gained weight I retain water more. I haven't in the couple weeks I've been doing Keto though and I've increased my salt intake.

wabmester

FIT_Goat wrote: »

I don't know that there is a solid limit on what is "too much."

Just stumbled upon a good study. The chart below shows hazard ratios for specific-cause deaths compared to sodium excreted in the urine (which is related to intake).



So 5g/d sodium looks pretty optimal. Full study here:
http://jama.jamanetwork.com/article.aspx?articleid=1105553

Edit: same study, all-cause mortality:

Dragonwolf

And to think, the USDA says limit sodium to about a third of that...

kirkor

wabmester wrote: »

Just stumbled upon a good study.

*JUST* heard about this study in Phinney's video from LC Down Under 2014! That Ontario one you linked and he mentioned another one (McMasters? not sure...) ... I think between the 2 studies there was 100,000 people!
Great news!