how bad is it to go over on sodium?

husker3in4
husker3in4 Posts: 6
edited October 28 in Food and Nutrition
Ive just started tracking my foods, Im on day 4 and honestly been doing pretty well, staying within 100 cals and pretty close on my carbs, fats and proteins. But, Im constantly going over on sodium. I think my daily limit is supposed to be 2500, but Im always over and sometimes double that. Is it horrible if I am over on sodium but keeping in line with my other numbers? Im 6'2", 215, doing P90x and eating at 2400 cals (240g protein, 240g carbs and 53g fat)
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Replies

  • pastryari
    pastryari Posts: 8,646 Member
    I don't track sodium. Hasn't affected my reaching any of my goals.
  • holothuroidea
    holothuroidea Posts: 772 Member
    If you don't have high blood pressure or a family history of it, not bad at all.

    If you go way over, expect to gain some water weight. Other than that, not a big deal.
  • DeeVanderbles
    DeeVanderbles Posts: 589 Member
    I don't know what negative side effects there can be from consistently going over on sodium but I do know that if you drink more water, it helps flush the sodium out of your system. So the days you're over, drink more water.
  • Hawkian
    Hawkian Posts: 87 Member
    Slightly over your daily limit is fine and tends to happen to everyone, really. DOUBLE your limit is pretty egregious- excessive sodium intake is associated with fluid retention, which can perceptually affect your fitness goals, and more seriously with high blood pressure and heart disease.
  • goal_in_sight
    goal_in_sight Posts: 1
    It might not directly affect one reaching their goal, but please have a look at this <a href="http://www.naturalnews.com/025110_sodium_salt_food.html"<http://www.naturalnews.com/025110_sodium_salt_food.html</a&gt;
  • elaineirene84
    elaineirene84 Posts: 65 Member
    Eating a lot of sodium makes me bloated and retain water. Which then makes the scale go up instead of down. If you are losing and still eating a lot of sodium, I wouldn't worry about it. Everyone is different. Typically they say to keep your sodium down though. Drinking lots of water will help.
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    All of the "micros" are based on RDA suggested percentages/ maximums, and your experience may vary.

    And sodium is, of course, raises blood pressure, which in turn can be risky to those already sensitive to heart disease, kidney failure, etc. But if those aren't big health concerns of yours, then make your choices.

    As a "non-salter" (I just don't really like too-salty food. . ) I notice on days that my sodium levels are high that I will tend to retain water for several days afterward--which will add as much as 3-4 lbs to my weight (not too encouraging!), so when I DO overdo the sodium a bit, I try to up my water to help flush stuff out.
  • emilynicole02
    emilynicole02 Posts: 355 Member
    I track mine but only so i can check it every so often... i normally go over but I drink about 170 ounces of water a day ( 5-34 oz water bottles) and don't seem to notice anything... if i feel like i am carrying extra water weight, i just drink lots more water than normal and it tends to flush it away...
  • meeper123
    meeper123 Posts: 3,347 Member
    Drink lots of h2o and sweat if you go over
  • VorJoshigan
    VorJoshigan Posts: 1,106 Member
    If you have high blood pressure: Kinda bad
    If you don't have high blood pressure: don't worry about it.

    I go over all the time. It ain't no thang.
  • erniemj
    erniemj Posts: 187 Member
    My guess your sodium is high because you are eating lots of processed foods. I would try to eat less processed, use herbs and spices rather that salt and condiments. More veggies, fruits, lean meats.
  • pastryari
    pastryari Posts: 8,646 Member
    It might not directly affect one reaching their goal, but please have a look at this <a href="http://www.naturalnews.com/025110_sodium_salt_food.html"<http://www.naturalnews.com/025110_sodium_salt_food.html</a&gt;

    Didn't read past the title. Nowadays there's an article on EVERY single thing you consume, stating how you can get a disease and/or die from it.

    Okay, I read it.
    Btw, the main component to that article is that salt makes you thirsty, therefore leading you to drink more, leading you to gain weight.
    That's assuming someone isn't choosing to drink water or that's assuming that someone is drinking enough calorie-laden drinks to create a surplus. That's on the consumer, not the salt. We control how much and of what we put into our bodies.
  • husker3in4
    husker3in4 Posts: 6
    Despite being a former smoker for 19 years, my BP is just fine, dont really have any heart issues either. I rarely use salt. Most of the sodium is in the protien powder and protein bars I eat, that and the 3 slices of turkey I use to make a wrap for lunch. I drink alot of water and Im one of those people that sweat ALOT when I work out. so maybe all that sodium isnt that bad of a thing?

    I also go over on sugar quite a bit. I drink two 8oz cups of OJ a day (mixed with ACV and baking soda) so there is 40+ grams of sugar right there, no the mention the apple I have before a workout. I dont each much for sweets so I probably dont have to worry about the sugar either?
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    Ive just started tracking my foods, Im on day 4 and honestly been doing pretty well, staying within 100 cals and pretty close on my carbs, fats and proteins. But, Im constantly going over on sodium. I think my daily limit is supposed to be 2500, but Im always over and sometimes double that. Is it horrible if I am over on sodium but keeping in line with my other numbers? Im 6'2", 215, doing P90x and eating at 2400 cals (240g protein, 240g carbs and 53g fat)

    For men, especially men who are very active (P90X) extra sodium is not typically a problem (unless there is a history of hypertension or renal disease). Just let your appetite be your guide. If you taste something that seems too salty, you would normally avoid it. If it tastes great, your body probably needs the salt. One day, a certain canned soup can taste WAAAY too salty and the next (especially if you have been sweating heavily) it tastes just great. One thing that is important though is that you eat enough fruits and vegetables (for the potassium they contain) to balance out the sodium. You should be eating roughly 1.5 times your intake of sodium in potassium. One reason why processed food is bad for you is that it is typically very high in sodium and low in potassium, which your body NEEDS as much or more than sodium. Fortunately, most plant foods are very rich in potassium and even animal foods tend to have a balance of sodium to potassium. Eggs, for example have equal parts of sodium and potassium. :smile:
  • cubbies77
    cubbies77 Posts: 607 Member
    It might not directly affect one reaching their goal, but please have a look at this <a href="http://www.naturalnews.com/025110_sodium_salt_food.html"<http://www.naturalnews.com/025110_sodium_salt_food.html</a&gt;

    Didn't read past the title. Nowadays there's an article on EVERY single thing you consume, stating how you can get a disease and/or die from it.

    Okay, I read it.
    Btw, the main component to that article is that salt makes you thirsty, therefore leading you to drink more, leading you to gain weight.
    That's assuming someone isn't choosing to drink water or that's assuming that someone is drinking enough calorie-laden drinks to create a surplus. That's on the consumer, not the salt. We control how much and of what we put into our bodies.

    Yeah, I pretty much ignore everything from "Natural News". The second I see that name in the link, I stop reading.
  • angelcurry130
    angelcurry130 Posts: 265 Member
    i think it depends on your health history. excess of sodium can retain water, so if you find yourself consistently high on intake, drink more water. it will help flush your system of some of that extra sodium. ^_^
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    I'm Asian so sodium isn't an issue. We love our MSG and sodium.

    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
  • RobertHendrix
    RobertHendrix Posts: 98 Member
    If you don't have high blood pressure or prone to it then you should be fine. Extreme amounts of sodium can cause you to retain more water weight. Weeks that my sodium intake is really high I seem to lose about 3-4 lbs less than the weeks that my sodium is under control. Ive found that if I drink an extra cup of water for every extra 500 grams of sodium on days over that seems to balance it out and weight loss for that week is what I expect it to be and don't get that swollen look in my calf and ankles.
  • Amandatorie
    Amandatorie Posts: 93 Member
    My guess your sodium is high because you are eating lots of processed foods. I would try to eat less processed, use herbs and spices rather that salt and condiments. More veggies, fruits, lean meats.

    This was going to be my response as well. I'd take a closer look at the overall quality of the foods you're eating. Maybe you're eating too many of those protein bars or protein powder if that's literally where all your overage is coming from.

    But if your meals are primarily out of cans or boxes or restaurants or pre-packaged ready-to-eat meals (whether "fresh" or frozen), then you may want to consider making some changes to fresher foods at least occasionally.
  • just_fur_luck
    just_fur_luck Posts: 141 Member
    If sodium was good why would they call it the "Dead Sea"?

    Think about it.
  • husker3in4
    husker3in4 Posts: 6
    Anyone else doing P90x by the way?
  • Sqeekyjojo
    Sqeekyjojo Posts: 704 Member
    It can give you a fright when you step on the scales a day or two later.



    But I find it hard to even reach the sodium levels set on here - unless I'm having processed junk or Asian food. Then I know it's going to happen and I enjoy it anyway.
  • TurtleTape
    TurtleTape Posts: 254 Member
    It just depends on the person. Personally, if I don't watch sodium I gain water weight like mad.
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    I've always used a lot of salt (not a smoker), but my blood pressure is so low I joke the excess salt may be the only thing keeping it at a normal level. That said, in 2011 a new 8 year study of over 3600 men & women age 60 or younger found that above average sodium intake did NOT up the risk of developing high BP, stroke, or heart attack. In fact, although they said the results were counter-intuitive, low salt intake actually INCREASED your risk of dying from those things. Here's the article from CNN...not Natural News ;-) ...

    http://www.cnn.com/2011/HEALTH/05/03/salt.heart.attack/index.html
  • 2stepscloser
    2stepscloser Posts: 2,900 Member
    It depends on whether you have BP issues. I watch sodium intake but it is nearly impossible to stay within range if you are eating out. If you are consistently going over the 2500 limit set by MFP, you may want to look at ways to reduce the sodium in what you're eating (I.e., fresh veggies or frozen over canned). I love black beans but they are loaded in salt...I need to stop being lazy and actually cook them from a dry bean :)
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    I've always used a lot of salt (not a smoker), but my blood pressure is so low I joke the excess salt may be the only thing keeping it at a normal level. That said, in 2011 a new 8 year study of over 3600 men & women age 60 or younger found that above average sodium intake did NOT up the risk of developing high BP, stroke, or heart attack. In fact, although they said the results were counter-intuitive, low salt intake actually INCREASED your risk of dying from those things. Here's the article from CNN...not Natural News ;-) ...

    http://www.cnn.com/2011/HEALTH/05/03/salt.heart.attack/index.html

    You'd need to look at the details of the study to know whether it was significant or not. If some of the the test subjects were already on salt-restricted diets for health reasons, that alone could account for the link to higher mortality.
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    It depends on whether you have BP issues. I watch sodium intake but it is nearly impossible to stay within range if you are eating out. If you are consistently going over the 2500 limit set by MFP, you may want to look at ways to reduce the sodium in what you're eating (I.e., fresh veggies or frozen over canned). I love black beans but they are loaded in salt...I need to stop being lazy and actually cook them from a dry bean :)

    Do you rinse your canned black beans? That will significantly lower the sodium level (and wash off the "gas-making" starch from the cooking water. :-)
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    The daily does of 2500 is too high for people with high blood pressure. For others, it really doesn't seem to matter. As you age, it is part of what dries out your joints. But that is nothing a lot of water can't solve.
  • goldfinger88
    goldfinger88 Posts: 686 Member
    It sounds like you're eating lots of processed food. Regardless of calories, that's not a good thing. You need whole foods, preferably organic. Any added salt should be unrefined sea salt. By cutting out the processed foods, you'll get very little sodium. Sodium is dangerous and really should be kept under 1000 grams according to new studies. Of course, we need some sodium and some people need more than others. And 2500 grams is the accepted limit currently. If I were you, I'd stay within those limits.

    Of course, strictly from appearance, sodium will make you bloated and make your scale weight go up. At least it does most people. I'm sure there are exceptions. But it can also effect your blood pressure and other things. And there too, I'll add that it does not effect everyone that way at all.
  • themedalist
    themedalist Posts: 3,218 Member
    I've always used a lot of salt (not a smoker), but my blood pressure is so low I joke the excess salt may be the only thing keeping it at a normal level. That said, in 2011 a new 8 year study of over 3600 men & women age 60 or younger found that above average sodium intake did NOT up the risk of developing high BP, stroke, or heart attack. In fact, although they said the results were counter-intuitive, low salt intake actually INCREASED your risk of dying from those things. Here's the article from CNN...not Natural News ;-) ...

    http://www.cnn.com/2011/HEALTH/05/03/salt.heart.attack/index.html

    The article also points out some of the shortcomings of that study. It seems we should take their results with a grain of salt.
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