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Most of us need to cut back on sodium
Too much or too little sodium can kill you
Date published: 3/15/2009
TOO LITTLE SODIUM can kill you instantly, and too much can kill you slowly. Getting the right amount of sodium is a little tricky, especially with so much salt tucked away in popular processed foods. Sodium deficiency is extremely rare, but it can be fatal. In the last few years, a few athletes running marathons or cycling long distances have died of low sodium levels. These unlucky folks lost a lot of sodium by sweating, and then drank too much water--so much water that they gained weight, creating a relative sodium deficiency. Most of us, though, have the opposite problem. We take in lots of sodium from foods and don't exercise or sweat much. That combination can cause high blood pressure over time. "Half of all heart attacks and two-thirds to three-quarters of all strokes can be explained by high blood pressure," said Dr. Paul Whelton. Whelton, of Loyola University Health System, spoke at the American Dietetic Association's conference last year. Almost one in three American adults has high blood pressure, according Whelton suggested that even modest 2-point drops in blood pressure would help Americans. "You'd expect a million deaths to be prevented," he said. There are many ways to reduce blood pressure: Exercise The DASH eating plan, which emphasizes fruits, vegetables and lean protein foods Quitting smoking and alcohol Medications. And then, of course, there's that other way--reducing sodium. A FEW EXCEPTIONS The average person needs at least 1,200 to 1,500 milligrams of sodium a day to function, according to Institute of Medicine guidelines. National and international groups recommend limiting sodium to 2,000 to 2,400 milligrams a day to prevent high blood pressure. Most Americans consume 3,600 milligrams of sodium a day, far more than they need, even if they exercise moderately for an hour a day. However, extreme heat and high altitudes can make people sweat out more sodium. So, athletes who work out vigorously for more than two hours a day may need much more sodium, up to 10,000 milligrams, said exercise physiologist Bob Murray. Murray spoke at the American Dietetic Association conference last year. He said some people sweat more than others, drenching their clothes and losing up to 10 pounds of sweat in one hour. "Salty sweaters have a white residue on their clothes," he said.
Date published: 3/15/2009
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