Is Salt Actually Bad for You? Here’s What the Science Really Says

Salt has long been labeled a dietary villain, blamed for high blood pressure and heart disease. Government agencies like the FDA recommend limiting sodium intake to less than 2,300 milligrams per day (about one teaspoon of salt). But recent research challenges this narrative and suggests that this recommendation might be too low—especially for certain individuals and lifestyles.

What Is Salt, and Why Do We Need It?

Salt is made up of about 40% sodium and 60% chloride. Sodium is essential for life: it helps regulate fluid balance, supports nerve impulses, and is crucial for muscle function—including the beating of your heart.

Low sodium intake can actually lead to fatigue, brain fog, muscle cramps, and even hormonal imbalances. For athletes, people who sweat a lot, or those following ketogenic or low-carb diets, the body's sodium needs increase significantly.

Do We Really Need to Cut Back?

The common advice to slash sodium intake comes from early observational studies that linked high salt consumption with hypertension. But these studies often didn't account for confounding variables like processed food intake, sedentary lifestyle, or poor metabolic health.

In fact, a growing body of research shows that the sweet spot for sodium intake may actually be between 4,000 and 6,000 mg per day. Studies like the PURE study, which looked at over 100,000 people worldwide, found increased mortality risk only at extremely high (>7,000 mg) or very low (<3,000 mg) intakes.

For most healthy people—especially those who are active, eat whole foods, or use saunas—a moderate salt intake is not only safe but essential.

The Real Culprit: Processed Food

Much of the concern around salt stems from the Standard American Diet, where the majority of sodium comes from ultra-processed foods. These foods are also high in sugar, unhealthy fats, and artificial ingredients. In that context, high sodium intake is a marker of poor dietary quality, not necessarily the cause of disease.

If you're eating mostly whole, unprocessed foods, you're likely not getting enough salt, especially if you're active.

Signs You Might Need More Salt

If you experience:

• Frequent headaches

• Dizziness or lightheadedness when standing up

• Muscle cramps

• Low energy or brain fog

• Poor heat tolerance

…you could be dealing with low sodium levels, not excess.

How Much Salt Is Ideal?

For most healthy people, especially those who sweat, exercise, or fast, 4 to 6 grams of sodium per day (about 2 to 2.5 teaspoons of salt) is a more appropriate target. This goes against the FDA’s 2.3g limit but is in line with how much salt humans have consumed for most of our history.

Heat Hydration delivers 820mg of salt per serving—about 36% of the FDA’s daily recommendation, but more importantly, only 15–20% of the 4–6 grams that current research suggests may be optimal for active individuals and those exposed to heat.

Of course, those with kidney disease, salt-sensitive hypertension, or heart failure should work with a medical professional to find the right balance.

Final Thoughts

Salt has been unfairly demonized for decades. While excessive salt from processed junk foods can be harmful, a moderate-to-high intake of salt from clean sources is not only safe but may actually be necessary for optimal performance, hydration, and well-being.

Instead of fearing salt, consider its context—and your individual needs.