Salt isn't automatically bad for you. Sodium is an essential mineral: your body can't control fluids, fire nerves or move muscles without it. Too much processed-food salt is a real concern for some people, but research suggests too little can be a problem too, and people who sweat a lot often need more, not less.
Why salt got a bad reputation
For decades, public health advice has been to cut sodium, mainly to lower blood pressure. Americans eat about 3,400mg of sodium a day on average, and the Dietary Guidelines recommend limiting it to 2,300mg (FDA). Most of that sodium comes from packaged and restaurant food, not the salt shaker.
What newer research suggests
A study that tracked about 100,000 people in 17 countries found that the lowest risk of death and heart events was in people eating a moderate amount of sodium, roughly 3 to 6 grams a day. Risk went up both above 6 grams and below 3 grams, and the link between high sodium and higher risk showed up mainly in people who already had high blood pressure (PURE study, 2014). It's observational, and experts still debate it, but it suggests the "less is always better" message is too simple.
When people need more salt
- Heavy sweaters and athletes: sweat carries a lot of sodium.
- Hot weather, saunas and physical jobs.
- Low-carb and fasting: your kidneys release more sodium. See Electrolytes for Fasting.
- People who drink lots of plain water. In a study of the 2002 Boston Marathon, 13% of runners tested at the finish had low blood sodium, mostly from drinking too much fluid (Harvard Gazette).
You lose sodium all day long
Your body loses sodium every time you sweat, not only during hard workouts. A walk on a warm day, yard work, a hot commute or a sauna session all cost you sodium. Add in years of advice to keep sodium as low as possible, and many active people end up under-salted. That can show up as fatigue, muscle cramps, headaches and foggy thinking, and it makes recovering from exertion harder.
Why a high-sodium electrolyte makes sense
For active people, athletes and anyone who sweats a lot, a high-sodium electrolyte is one of the simplest ways to stay ahead of what you lose. It helps maintain your fluid balance and keeps the fatigue and sluggishness of dehydration at bay, so your body and mind keep running at their best all day.
Not all electrolytes are created equal, though. We pair sodium with two ingredients from nature:
- Organic Irish sea moss: long prized in the holistic community as a whole-food source of trace minerals, and widely described as containing more than 90 minerals, including potassium and magnesium. It works alongside sodium to support cellular function, digestion and muscle recovery.
- Taurine: an amino acid that helps regulate water balance inside your cells. We include it because we believe it helps your body absorb and use sodium and other electrolytes more efficiently, and it supports heart and muscle function while helping your body handle the oxidative stress of hard exercise.
Replenishing with a high-sodium electrolyte that includes organic sea moss and taurine is a natural, holistic way to stay hydrated and energized, and to stay ahead of sodium loss all day long.
Low sodium symptoms
Low blood sodium (hyponatremia) can cause nausea, vomiting, headache, confusion, fatigue, restlessness, and muscle weakness or cramps. Severe cases can cause seizures and are a medical emergency (MedlinePlus). Mild signs after sweating often improve with electrolytes and a salty meal; anything severe needs a doctor.
Choosing better salt
Many people in the traditional-foods world prefer unrefined salts like Himalayan pink salt, Celtic sea salt or Redmond Real Salt. They're still mostly sodium chloride, but they're less processed and contain small amounts of other naturally occurring minerals. The bigger win is where your salt comes from: salting real food at home instead of eating packaged food packed with sodium.
Who should be careful with salt
People with high blood pressure, kidney disease or heart failure, or who've been told to limit sodium, should follow their doctor's advice.
Our Premium Electrolyte Mix
Each stick of our Premium Electrolyte Mix has 1,000mg of sodium from Himalayan rock salt, balanced with 800mg of potassium and 100mg of magnesium glycinate, plus 1g of taurine and organic Irish sea moss. It's flavored with real organic fruit and sweetened with organic monk fruit, with just 1g of sugar per stick (4g in Mixed Berry) and no artificial sweeteners, dyes, "natural flavors" or anti-caking agents. Every batch is third-party tested for mold, mycotoxins, glyphosate and heavy metals.
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Frequently asked questions
Is salt bad for you?
Not in moderation. Sodium is essential, and research suggests both very high and very low intakes may carry risks. People with high blood pressure should follow their doctor's guidance.
What are the symptoms of low sodium?
Nausea, headache, confusion, fatigue, and muscle weakness or cramps. Severe cases need medical care.
How much salt per day do you need?
The Dietary Guidelines recommend limiting sodium to 2,300mg a day; people who sweat heavily may need more. Ask your provider what's right for you.
Is Himalayan salt healthier than table salt?
It's less refined and contains small amounts of other minerals, but it's still mostly sodium chloride.
Can you eat too little salt?
Yes. Very low sodium can cause symptoms, especially if you sweat a lot or drink lots of plain water.