Sodium: How Much Is Too Much?

Sodium is essential for fluid balance and nerve function, but most people eating a typical Western diet consume well beyond what's needed — often without realizing where it's coming from.

How much sodium you actually need

Major health organizations generally recommend limiting sodium to around 2,300mg per day (roughly one teaspoon of salt) for most adults, with some guidelines suggesting closer to 1,500mg for people with high blood pressure or related risk factors. The actual physiological requirement is much lower — most people need only a few hundred milligrams to function normally.

Where most sodium comes from

Contrary to popular belief, the salt shaker isn't the main source for most people — an estimated 70% or more of dietary sodium comes from processed and restaurant food, including bread, sauces, canned soups, deli meat, and packaged snacks, often in amounts that aren't obvious from taste alone.

Health effects of eating too much

Excess sodium intake is linked to higher blood pressure in many people, which over time increases the risk of heart disease and stroke. Sensitivity to sodium's effect on blood pressure varies by individual — some people are far more affected than others — but population-level guidelines err on the side of caution.

Practical ways to cut back

Cook more meals at home where you control the salt, rinse canned beans and vegetables, choose lower-sodium versions of condiments and broths, and season with herbs, spices, citrus, and vinegar instead of relying on salt for flavor.

A note for athletes and heavy sweaters

People who sweat heavily during long or intense exercise, or in hot climates, lose meaningful sodium and may need more than the general population — this is a case where the standard low-sodium guidance doesn't apply as strictly.