Sodium often gets a bad reputation, yet it is one of the most essential minerals in the human body. Far from being something to avoid completely, sodium plays a critical role in hydration, nerve communication, and overall electrolyte balance. The key lies not in elimination, but in balance and quality.
Why Sodium Is Essential
Sodium is a primary electrolyte found in the fluid outside your cells. It works closely with potassium to regulate fluid balance, blood volume, and blood pressure. Without adequate sodium, your body cannot maintain proper hydration or efficiently transmit nerve signals.
Every heartbeat, muscle contraction, and nerve impulse depends on the correct movement of sodium in and out of cells. This makes sodium vital not only for athletes, but for everyday health.
Natural Sources of Sodium
Not all sodium sources are created equal. Whole and minimally processed foods provide sodium alongside beneficial trace minerals.
Natural sources include:
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Sea salt – contains sodium plus small amounts of magnesium and potassium
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Olives – naturally cured and rich in sodium
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Other whole foods such as fermented vegetables and seafood
Highly processed foods, on the other hand, often contain excessive sodium without nutritional value.
Benefits of Sodium
When consumed in appropriate amounts, sodium supports several key functions:
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Hydration: Helps your body retain the right amount of water
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Nerve signalling: Enables communication between nerves and muscles
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Muscle function: Prevents cramps and weakness
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Blood volume regulation: Supports circulation and cardiovascular stability
Low sodium intake can lead to headaches, dizziness, fatigue, and in severe cases, hyponatraemia (dangerously low sodium levels).
How Much Is Too Much?
In the UK, health authorities advise adults to limit salt intake to no more than 6g per day (around 2.4g of sodium). However, individual needs vary.
You may require more sodium if you:
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Sweat heavily (exercise, hot weather)
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Follow a low-carbohydrate or whole-food diet
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Are very physically active
Excess sodium, especially from ultra-processed foods, may contribute to high blood pressure in salt-sensitive individuals. Balance is achieved by pairing sodium intake with plenty of potassium-rich foods such as vegetables, beans, and fruit.
Sodium is not the enemy — imbalance is. Choosing natural sources and listening to your body’s needs can help you stay hydrated, energised, and healthy.
Looking to support hydration naturally? Explore whole-food ingredients and balanced nutrition choices that work with your body — not against it.