The Case for Eating MORE Salt (Yes, Really!) If You’re a Heavy Sweater and Lifter

You are what you eat, or so the saying goes. And while the origin of this expression is somewhat unclear, it’s one of the fundamental principles of good (and poor) nutrition.

You see, whatever you eat either becomes part of you or directly affects your body at a cellular level. Consequently, whatever you are exercising for—be that increased muscle mass, strength, fitness, or just better health—your diet REALLY matters.

I’m a veteran personal trainer with more than three decades of experience, but I don’t just write and deliver workout routines. Rather, I combine my programs with sensible nutrition advice.

That’s because a good training program plus a solid nutrition plan executed consistently is the key to achieving your fitness goals.

However, when it comes to food and nutrition, a lot of people tend to focus almost exclusively on the “big topics,” i.e., protein, carbohydrates, fats—collectively called the macronutrients or macros—and kilocalories. They track their macros like a boss, weighing and measuring everything they eat and drink.

But there is more to healthy eating than macronutrients—micronutrients matter, too. The micronutrients are vitamins, minerals, and other substances that, while only needed in small amounts, are still critical for your health and performance.  

One such substance is sodium—the subject of this article.

Conventional nutritional wisdom suggests that most people should avoid consuming too much sodium, and that good-old salt may be bad for you. But if you train hard and sweat a lot, you might actually need more, not less.

In this article, we’ll break down what sodium does, how much you really need, and when it makes sense to consume more of it.

Sodium’s Role in the Body

Sodium—often simply called salt—is a critical mineral that’s found in many natural foods and added to most processed foods. It’s also used as a flavoring, usually in the form of sodium chloride or table salt.

Contrary to what a lot of people have heard or believe, sodium is not inherently bad for you. In fact, it’s essential to your health. Sodium plays an essential role in numerous bodily functions, including (1):

1. Fluid Balance: Sodium helps regulate the distribution of fluids throughout the body, ensuring proper hydration and cell function.
2. Nerve and Muscle Function: Sodium is essential for the transmission of nerve signals and controlling muscle contractions.
3. Blood Pressure Regulation: Sodium helps control your blood volume and, therefore, blood pressure.
4. Nutrient Transportation: Sodium aids in the movement and absorption of nutrients and other substances into the cells.
5. Heart Function: Sodium plays a role in heart function, including rhythm and contraction.
6. Glucose Absorption: Working alongside insulin, sodium aids the absorption of glucose, providing energy for the body.
7. Electrolyte Balance: Sodium carries an electrical charge and helps maintain the balance of other important electrolytes in the body.

So, despite its bad reputation, sodium is actually critical for function and health, and low levels—a condition called hyponatremia—can have acute and chronic implications.

However, there is a well-established link between a high sodium intake and elevated blood pressure (2). There is even a diet—the DASH eating plan—that severely limits salt intake. Despite this, there is a growing body of evidence indicating that athletes, exercisers, and anyone else who sweats a lot may benefit from a higher sodium intake.

Related: Does Salt Break a Fast? Exploring the Science Behind Fasting and Salt Intake

RDA vs. Real-Life Sodium Needs

According to the World Health Organization (WHO) and several other health authorities, the recommended daily amount (RDA) for sodium consumption is 2,000 milligrams per day (3). This equates to about one teaspoon of regular table salt. However, the average global consumption of salt is considerably higher—4310 milligrams a day.

It’s important to note that the WHO’s recommendations are for healthy, sedentary people and not exercisers or athletes, and that may be a problem… 

That’s because intense exercise is invariably accompanied by sweat—and lots of it.

Let’s Get Sweaty!

When you sweat, your pores open and water rises to the surface of your skin. The sweat then evaporates, taking with it some of your body’s heat. In general, the longer and harder you exercise, the more you perspire, and the more water your body loses.

Here’s a quick test: Weigh yourself before and after a workout. A one-pound weight decrease means you’ve lost about one pint (or about half a liter) of sweat.

However, sweat isn’t pure water—it also contains minerals and other substances, not least sodium. Sodium is the most abundant mineral in sweat, which is why it tastes salty.

It’s estimated that one liter of sweat contains anywhere from 460 and 1,840 milligrams of sodium (4), so it’s easy to see that someone who exercises probably needs more salt than a sedentary person.

Low levels of salt can cause a condition called hyponatremia, which can affect your exercise performance and even your health.

Check out the next section to discover the signs and symptoms of low sodium.

Low Sodium: Warning Signs and Performance Consequences

While there are blood tests that will determine if your sodium levels are low, there are plenty of signs and symptoms that may suggest you need to break out the saltshaker. These include:

Mild to Moderate Signs:

• Salt cravings
• Muscle cramps
• Frequent muscle spasms
• Decreased performance
• Persistent fatigue
• Muscle weakness
• Headaches
• Irritability
• Poor coordination
• Brain fog
• Dizziness
• Nausea

Moderate to Severe Signs:

• Confusion
• Blurred vision
• Vomiting
• Restlessness
• Low blood pressure
• Rapid heart rate

Severe/Emergency Symptoms:

• Seizures
• Loss of consciousness

And it’s not only heavy sweating combined with a low sodium intake that can result in hyponatremia—consuming too much water can, too. That’s because excess water dilutes the sodium in your bloodstream, throwing off your electrolyte balance.

In some cases, this so-called “water intoxication” can lead to serious symptoms like confusion, seizures, and even coma. It’s a real risk for endurance athletes who overhydrate without replacing the sodium they’re losing through sweat. This is why most rehydration formulas and sports drinks contain minerals, including sodium.

Related: 7 Ways to Tell If You’re Hydrated Enough or at Risk of Dehydration

All this begs the question: How much salt do exercisers need? Keep reading to find out!

How Much Sodium Do You Need?

The general sodium recommendation for healthy adults is around 2,000 milligrams per day. But if you’re very active or an especially heavy sweater or endurance athlete, your needs may be significantly higher—between 3,000 and 7,000 mg per day (5), or even more.

Factors that influence how much sodium you actually need include:

• Training volume and intensity: The longer and harder you train, the more sodium you lose through sweat.
• Environmental heat: Hotter climates ramp up sweat rate and sodium loss.
• Individual sweat rate: Some people naturally lose more salt in their sweat—so-called “salty sweaters”—and require more replacement.

Because of this variability, there’s no one-size-fits-all recommendation. The best approach is to experiment carefully.

Start by increasing your sodium intake moderately on heavy training days. Monitor how you feel, your energy levels, muscle cramps, and performance. Signs you might be underdoing it include persistent fatigue, cramps, headaches, or poor recovery. Conversely, consuming too much sodium can cause bloating, thirst, or increased blood pressure.

It’s essential to balance sodium intake with hydration. Drinking plain water without replacing sodium lost in sweat can dilute your blood sodium, leading to hyponatremia. On the flip side, too much salt without enough fluids can strain your kidneys.

A quick but vital disclaimer: If you have medical conditions like high blood pressure, kidney disease, or heart problems, always follow your doctor’s advice on sodium intake. Don’t self-adjust your salt levels without consulting a healthcare professional, especially if you’re managing chronic health issues.

In short, paying attention to your body, sweat loss, and environment can help you adjust your sodium intake to support your training and health.

Best Sources of Sodium for Athletes

Unlike some vitamins and minerals, increasing your sodium intake should be relatively straightforward—enjoyable, even! That’s because sodium is present in many different foods and often tastes good, too.

Of course, this isn’t your license to start eating tons of salty junk food, and you should always consider the overall nutritional impact of your meals and snacks.

Good sources of sodium—that won’t destroy your health or expand your waistline—include:

• Table salt (sodium chloride)
• Sea salt and pink Himalayan salt
• Electrolyte drinks and powders (look for options without added sugar)
• Bone broth
• Pickles and fermented vegetables
• Salted nuts and seeds
• Cottage cheese
• Canned fish (like sardines or tuna in brine)
• Low-fat cheese (e.g., feta, mozzarella)
• Wholegrain bread (check labels—some contain moderate sodium)
• Deli meats (choose low-fat, nitrate-free options in moderation)
• Salted rice cakes or wholegrain crackers
• Homemade soups or stews seasoned with salt
• Tomato juice or vegetable-based drinks (unsweetened)

You can also get sodium from salt tablets—available from pharmacies and health food stores. However, most contain a large dose of sodium and could push you over the edge into overconsumption. Look for low-dose options, e.g., 250 milligrams of sodium per serving.

Related: Should You Consume Salt Before Workout?

Table Salt vs. Sea Salt

According to some nutrition experts, sea salt is often seen as a healthier alternative to regular table salt. Himalayan pink salt, in particular, is sometimes promoted as a miracle mineral source.

However, while there are slight differences in mineral content—mainly iodine in table salt and trace minerals like magnesium in sea salt—the actual nutritional differences are minimal (6). Both are predominantly sodium chloride. For most people, the benefits may not justify the extra cost.

Closing Thoughts

Sodium is a much-maligned mineral. And while people with high blood pressure or chronic kidney disease often need to regulate their intake, athletes, and exercisers may benefit by exceeding the recommended daily amount.

If you are a heavy sweater, live in a hot place, or exercise long, hard, and heavy, it might be time to reevaluate your salt intake. Especially if you’re dealing with muscle cramps, persistent fatigue, or any of the other symptoms of low sodium.

That said, if your doctor has told you to consume less salt, you should probably abide by their advice. After all, as another well-known nutrition saying goes: Let food be your medicine and medicine be your food!

References:

1 – Strazzullo P, Abate V. Sodium. Adv Nutr. 2025 Mar 12;16(5):100409. doi: 10.1016/j.advnut.2025.100409. Epub ahead of print. PMID: 40086509; PMCID: PMC12002814.

2 – Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake and Hypertension. Nutrients. 2019 Aug 21;11(9):1970. doi: 10.3390/nu11091970. PMID: 31438636; PMCID: PMC6770596.

3 – World Health Organization. (2023). Sodium intake for adults and children. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction

4 – Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. (2005). National Academies Press.

5 – Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;19(6):3651. doi: 10.3390/ijerph19063651. PMID: 35329337; PMCID: PMC8955583.

6 – Loyola IP, Sousa MF, Jardim TV, Mendes MM, Barroso WKS, Sousa ALL, Jardim PCBV. Comparison between the Effects of Himalayan Salt and Common Salt Intake on Urinary Sodium and Blood Pressure in Hypertensive Individuals. Arq Bras Cardiol. 2022 May;118(5):875-882. English, Portuguese. doi: 10.36660/abc.20210069. PMID: 35137791; PMCID: PMC9368875.

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