how bad is it to go over on sodium?

ctpeace

I actually have been trying to make sure I up my sodium before long runs just to help with electrolyte maintenance.

themedalist

Does anybody know where the MFP "recommendation" of 2500 mg/day sodium comes from?

The American Heart Association now recommends everyone (not just high risk groups) limit their consumption of sodium to 1500 mg per day or less (http://newsroom.heart.org/news/new-studies-reinforce-american-240224). The World Health Organization recommends no more than 2000 mg/day of sodium (http://www.who.int/mediacentre/news/notes/2013/salt_potassium_20130131/en/), The USDA sets the limit at 2300 mg/day and 1500 mg/day for high risk groups (half the US population; http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/ExecSumm.pdf)

I can find no reputable health organization that sets the sodium limit at 2500 mg/day.

SanteMulberry

I actually have been trying to make sure I up my sodium before long runs just to help with electrolyte maintenance.

Salt (sodium chloride) should be strictly a table condiment (if the food tastes like it needs salt, you salt it to taste) . Hope you are not taking salt tablets--they can be deadly. We typically get plenty of salt just by salting our food to taste. Potassium and magnesium, on the other hand, are a different story and we need to make sure we are getting an adequate intake through fruits and vegetables. Happily, nature tends to pack both magnesium and potassium together. Scientists believe that our surprisingly healthy, hunter-gatherer, ancestors probably only got 1,000 mg. (or less) of salt per day, but likely got something in the neighborhood of 10,000 mg. of potassium (or more) per day.

Doodlewhopper

High sodium diets will kill you. The RDA of 2500mg per day has been lowered to 2300mg and a qualified 1500mg for some.


http://www.3fatchicks.com/8-health-dangers-of-a-high-sodium-diet/


<<<The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 mg of sodium per day. At the same time, consume potassium-rich foods, such as fruits and vegetables. However, if you are in the following population groups, you should consume no more than 1,500 mg of sodium per day and meet the potassium recommendation (4,700 mg/day) with food.

You are 51 years of age or older.
You are African American.
You have high blood pressure.
You have diabetes.
You have chronic kidney disease.[/ b]>>>>

http://www.cdc.gov/features/dssodium/

SanteMulberry

High sodium diets will kill you. The RDA of 2500mg per day has been lowered to 2300mg and a qualified 1500mg for some.


http://www.3fatchicks.com/8-health-dangers-of-a-high-sodium-diet/


<<<The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 mg of sodium per day. At the same time, consume potassium-rich foods, such as fruits and vegetables. However, if you are in the following population groups, you should consume no more than 1,500 mg of sodium per day and meet the potassium recommendation (4,700 mg/day) with food.

You are 51 years of age or older.
You are African American.
You have high blood pressure.
You have diabetes.
You have chronic kidney disease.[/ b]>>>>

http://www.cdc.gov/features/dssodium/

I track my sodium and potassium daily. It is fairly easy to limit the sodium to under 1,500 but it seems pretty difficult to get the potassium past 3,000 mg. per day. I would need to eat a lot more and I can only eat so much food. :-(

ninerbuff

If sodium was good why would they call it the "Dead Sea"?

Think about it.

If sodium was bad, it wouldn't be an essential mineral for animals (humans included). It regulates fluid and is critical for nerve function.

FAIL.

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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

just_fur_luck

If sodium was good why would they call it the "Dead Sea"?

Think about it.

If sodium was bad, it wouldn't be an essential mineral for animals (humans included). It regulates fluid and is critical for nerve function.

FAIL.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Riiiggghhht. The "Dead" Sea is full of sodium. It's called "dead" because nothing can live in it....... because of the sodium.

StArBeLLa87

Simple everything can be harmful in excessive amounts! 1500mg is a good amount no more than 2000 in my opinion

danimalkeys

If sodium was good why would they call it the "Dead Sea"?

Think about it.

If sodium was bad, it wouldn't be an essential mineral for animals (humans included). It regulates fluid and is critical for nerve function.

FAIL.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Riiiggghhht. The "Dead" Sea is full of sodium. It's called "dead" because nothing can live in it....... because of the sodium.

that doesn't mean that sodium isn't a valuable mineral for our bodies. It only shows that too much is bad. Look at the rest of the world's seas- lots of life there.

Sqeekyjojo

If sodium was good why would they call it the "Dead Sea"?

Think about it.

If sodium was bad, it wouldn't be an essential mineral for animals (humans included). It regulates fluid and is critical for nerve function.

FAIL.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Riiiggghhht. The "Dead" Sea is full of sodium. It's called "dead" because nothing can live in it....... because of the sodium.

Actually, there are considerable numbers of microbial life forms in the supposedly Dead Sea. Extremophilic organisms are present at the bottom and there are algal blooms recorded that have changed the colour of the water. It also has significant concentrations of magnesium and other

As the place is actually hyper saline due to evaporation and the diversion of fresh water away from the sea in order to abstract it for drinking water, I would suggest that it actually proves that not enough water is dangerous just as much as too much sodium (or in this case, halite) is.

So sorry. But I'll see your snarky shooting star and raise you some real science.

ninerbuff

If sodium was good why would they call it the "Dead Sea"?

Think about it.

If sodium was bad, it wouldn't be an essential mineral for animals (humans included). It regulates fluid and is critical for nerve function.

FAIL.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Riiiggghhht. The "Dead" Sea is full of sodium. It's called "dead" because nothing can live in it....... because of the sodium.

Time to go back to school then since there is proof of living microbes and more in it.

http://news.nationalgeographic.com/news/2011/09/110928-new-life-dead-sea-bacteria-underwater-craters-science/

Thanks for playing though. Nothing more fun than watching someone pwned themselves.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Sqeekyjojo

[/quote]Time to go back to school then since there is proof of living microbes and more in it.

http://news.nationalgeographic.com/news/2011/09/110928-new-life-dead-sea-bacteria-underwater-craters-science/

Thanks for playing though. Nothing more fun than watching someone pwned themselves.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
[/quote]


S'alright, mate, I got this one covered.

watfordjc

Salt causing high blood pressure is like sugar causing diabetes - the system in your body that regulates it needs to be damaged or unable to balance things out first.

So, if you don't need to watch your sodium due to hypertension, kidney issues, liver issues, history of bursting blood vessels (or anything else I've missed out), it should be fine (for medical advice, see a doctor - they'll probably say lower your salt intake and ignoring them would be ignoring medical advice so you've been warned).

If your sodium intake is consistent, it shouldn't have an effect on the scales. If your sodium intake is irregular, it will probably have an effect on the scales depending on when you weigh yourself (e.g. if you weigh yourself on Fridays's and your sodium intake is usually the same each weekday and only varies at weekends, your water weight is probably the same each Friday depending on your body).

The one thing about the recommendations for sodium you should be aware of - they are based on medical conditions rather than body weight. Those that set the recommendations seem to be in agreement that everyone in a certain group of people (in terms of a particular health issue, no health issue, etc.) should consume the same amount of sodium irrespective of height, body composition, or weight. If, like me, your sodium intake correlates with calorie intake, and you are trying to lose or gain weight, you'll probably have to make dietary changes to meet the sodium intake recommendation either now or in maintenance. I personally only concern myself with sodium intake when I'm close to my next scheduled Bod Pod scan or when the scales are annoying me.

ETA: One study that found salt intake had no effect on deaths from heart disease was criticised because the participants didn't already have heart disease when the study started. If the studies of the effects of salt on blood pressure that are accepted only included those with high blood pressure at the start, of course lowering salt intake would be correlative with reducing blood pressure.

breeana1202

I too am having the same problem. I know it is not good for me and that it will not help on the scale. I drink at 6 glasses of water a day. But I did analyze yesterday items I was eating. MIND YOU I DO NOT SALT ANYTHING. I found can beets (high in sodium), my 1/4 cup low fat cottage cheese (high in sodium), even my one slice of deli turkey and one slice of deli cheese I had on my salad yesterday (also high in sodium). And yes I've have double some days in my sodium department. SO REALIZING WHICH DIET FOODS WE EAT THAT HAVE HIGHER SODIUM CONTENT, WE NEED TO ALTERNATE DAYS WITH THOSE FOODS and NOT HAVE THEM TOGETHER. Like my beets will be different day than my cottage cheese. And personally I will be shopping for fresh beets from now on..... Hope we both get better on sodium intakes.

veggiecanner

i can my own veggies, a bit of work but worth the trouble.