Too much sodium doesn’t just raise blood pressure over time—it can hijack how you feel right now, from your sleep and swelling to your weight and energy.

What Is Salt?

Salt is a seasoning that can flavor food and act as a preservative. It’s about 60% chloride and about 40% sodium. Nearly all unprocessed foods -- think veggies, fruits, nuts, meats, whole grains, and dairy foods -- are low in sodium. The salt that we do eat helps relax and contract muscles, lends a hand with nerve impulses, and balances the minerals and water we take in.

How Much Salt Do You Need?

Our body needs only a small amount of sodium. We should get about 1,500 milligrams of it every day. But the average American takes in about 3,400. Too much salt can lead to a stroke, heart disease, and high blood pressure. But how do you know if you take in too much salt?

You’re Bloated

Bloating -- when your stomach feels swollen or tight -- is one of the most common short-term effects of having too much salt. It helps your body retain water, so extra fluid builds up. Foods don’t have to taste salty for them to be high in sodium. Sandwiches, pizza, bagels, and canned soup can be sneaky sources for salt.

Your Blood Pressure Is High

There are lots of reasons you might have high blood pressure, but one could be too much sodium. The change in blood pressure happens through your kidneys. Too much salt makes it harder for them to get rid of fluid that you don't need. As a result, your blood pressure goes up.

You’re Puffy

Swelling can be a sign of too much sodium in your body. Body parts like your face, hands, feet, and ankles are most likely to swell. If you’re more puffy than usual, take a look at how much salt you’re eating.

You’re Really Thirsty

If you’ve been really thirsty lately, it could be a sign that you’re eating too much salt. When that happens, you become dehydrated. Your body pulls water from your cells, and you might start to feel very thirsty. Drinking water can help neutralize that salt and can freshen up your cells.

You've Gained Weight

When you retain water, you might gain weight. If you’ve put on pounds quickly over a week or even a few days, it could be because you're having too much salt. If you gain more than 2 pounds in a day or 4 pounds in a week, think back to the foods you ate during the past few days and try to make changes to cut down on the salt.

You Use the Restroom a Lot

More salt could lead to more trips to the bathroom. This could be because salt can make you very thirsty, which might encourage you to drink more water. Later on, you might have to go to the bathroom more than usual. 

You Aren’t Sleeping Well

If you eat too much salt before bed, it can lead to disturbances in your sleep. Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning.

If you found this Health Matters update helpful, feel free to share it with someone you care about. It might be exactly what they need today.