Question about water and sodium

[MSgherzi]

On here, and some other blogs/websites that talk about nutrition say to be careful about what you choose to eat or drink as far as it's sodium contents. Why is too much sodium bad for you? I think I read somewhere at about 1500-2000mg a day is normal.

Also, I heard that if you don't get in the right amount of water, that your body goes into starvation mode. True? Also, how does getting or not getting the right amount of water effect your health, and more importantly, your fat loss? What is the calculation for determining your daily water intake?

Thanks in advance

[Dave]

The information you have about ideal Salt range is fairly consistent with this article from The Mayo Clinic. http://www.mayoclinic.com/health/sodium/NU00284. They are recommending 1,500 to 2,400. Per the article:

Your body needs some sodium to function properly. Sodium:

Helps maintain the right balance of fluids in your body
Helps transmit nerve impulses
Influences the contraction and relaxation of muscles

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you're in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.

Water is related. Water helps flush toxins, including sodium out of your body. That can also result in a shortage of electrolytes if you take it too far. I probably drink 9 or 10 16 oz glasses of water per day. We have it at my work, and I fill up regularly. I also live in the desert, so I'm thirsty all the time. I'm take in electrolytes, in the form of supplements, so I don't worry about over watering myself too much. Water is essential for your body's daily function. Watch the video on this page: http://www.thefitclubnetwork.com/2009/11/how-diet-soda-makes-you-fat/. One of the essential functions water performs is to help regulate your blood pH. If you consume a lot of acidic foods, you'll find water even more important.

So, drink your water and mind the salt.

Dave

[Sterling]

Adding to Dave's post...just stick to whole foods and your salt intake should be fine. In fact, you should be able to salt your food pretty liberally. 2-3 liters/day of water is a good benchmark.