Salt has been called everything from a dietary villain to a forgotten essential. For what feels like forever, we’ve been told to cut back, go low, or avoid it altogether. But is sodium actually bad for you, or is the story more nuanced than we’ve been led to believe?
This guide explains the science of salt, how much salt per day you should be having, and why the type of sodium you consume matters more than you think.
First Things First: What Is Sodium?
Sodium is a mineral that your body needs to survive. It’s one of the key electrolytes that keeps you functioning well, helping to:
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Regulate fluid balance inside and outside your cells
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Support nerve signal transmission
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Allow muscles to contract and relax, including your heart
How Much Sodium in a Day Is Too Much?
According to Health Direct, the suggested upper limit for daily sodium intake in adults is 2000 milligrams, which equates to about 5 grams of salt or 1 teaspoon.
So, Is Salt Bad for You or Is It the Wrong Kind?
It’s not sodium itself that’s the problem. It’s where most people get their sodium from. Many high sodium foods, especially processed snacks, ready meals and fast food, contain refined table salt. While table salt isn’t harmful in moderation, it’s often used in excess and usually lacks trace minerals that are naturally present in less processed varieties.
On the other hand, natural salt sources offer sodium in its unrefined, mineral-rich form. It’s not about replacing every pinch of salt in your kitchen; it’s about knowing your options and choosing sources that support more than just taste.
Why Salt Is Good for You (In Moderation)
When you get the right amount of sodium, you support:
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Better hydration: Sodium helps your body retain fluid and transport it where it’s needed, rather than just flushing it through.
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Nerve health: Sodium helps nerve cells communicate efficiently, supporting coordination and focus.
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Exercise performance: You lose sodium when you sweat, so topping it up supports endurance, energy and post-workout recovery.
Sodium does a lot more than just make your food taste good. It helps you feel good.
Can You Have Too Little Sodium?
Yes, and if your blood contains too little sodium (below 135mmol/litre for an adult), the condition is called hyponatremia. The symptoms can be subtle at first: headaches, nausea and vomitting, fatigue, muscle weakness, dizziness, brain fog and muscle cramps. Low sodium levels can be triggered by things like:
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Overhydrating with plain water
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Eating a very low-sodium diet
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Sweating a lot through exercise, saunas or heat
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Taking certain medications
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Drinking too much caffeine without replenishment
When your sodium levels are too low, it affects every system that relies on fluid and mineral balance.
What to Look For in an Electrolyte Supplement
If you want to support hydration and energy naturally, a clean, salt-based electrolyte formula like Sodii can help. Here’s what to look for:
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Balanced ratio of sodium, potassium and magnesium
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Clear mineral quantities on the label
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A form of salt your body can actually use (ideally one that’s rich in trace minerals, independently tested for heavy metals, and naturally sourced)
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No artificial sweeteners, colours or fillers
That’s exactly what you get with Sodii.
Why Sodii Uses Lake Deborah Salt
We source our sodium from the naturally mineral-rich Lake Deborah in Western Australia, which has been tested for the presence of beneficial trace minerals.
Each sachet of Sodii Everyday Hydration Salts includes:
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1000mg sodium
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210mg potassium
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70mg magnesium
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No artificial nasties, ever
It’s not simply about adding more salt to your life. It’s about adding the right kind of salt, at the right time.
Reframing the Conversation
Is sodium bad for you? No. But misinformation can be.
Salt has played a central role in human health for thousands of years. It’s only in the modern food landscape with ultra-processed diets and sedentary lifestyles, that things got complicated.
By understanding where your salt is coming from, and why your body needs it, you can build a more balanced, science-backed approach to hydration and health. When it’s consumed in a thoughtful, health-conscious way, it can become one of your body’s most powerful allies.
And when you’re ready to try a hydration drink that gets it right, sip a Sodii.