We all know magnesium is great for muscle recovery, and electrolytes are essential for hydration. But what about salt? Why does our body actually need sodium, and how does it benefit us every day?
For years, salt has been unfairly blamed for health issues. But new research suggests we may need more sodium than we think—especially for optimal performance, brain function, and daily energy levels. The key is recognising the difference between processed, refined salt (which we’re typically told to avoid) and natural, mineral-rich sodium sources that our bodies actually need. When we talk about sodium, we’re referring to the essential mineral found in high-quality natural salts, like sea salt and Himalayan pink salt, which support our body’s daily functions.
Let’s dive deeper into this and explore why sodium is so crucial for active individuals, pregnant and breastfeeding women, and anyone living a busy, high-demand life.
ACTIVE LIFESTYLES: Fuelling Performance with Sodium
If you live an active lifestyle—whether you’re a runner, cyclist, gym-goer, or just enjoy long walks—you sweat. And when you sweat, you’re losing more than just water. Sodium is one of the key electrolytes lost, and without proper replenishment, performance and recovery can suffer. The average active person can lose up to 6g of sodium per day, depending on humidity, intensity and duration of exercise.
Why do active individuals need sodium?
Hydration & Endurance – Sodium helps maintain fluid balance and supports hydration more effectively then water alone. Replacing sodium before and during exercise helps prevent muscle cramps and energy crashes.
Circulation & Blood Flow – Sodium plays a critical role in maintaining extracellular fluid volume and osmotic balance, which supports optimal blood pressure and enhances circulation during physical exertion
Stronger Muscle Function – Sodium is essential for nerve signalling and muscle contractions. Without enough, you’re more prone to fatigue and slower recovery.
💡 Pro Tip: Feeling sluggish or cramping mid-workout? It might not just be dehydration—your sodium levels could be low. Try an electrolyte blend like Elyte to support peak performance.
PREGNANCY & BREASTFEEDING: Supporting a Changing Body
Pregnant and breastfeeding women have unique hydration and electrolyte needs. As blood volume increases and hormonal changes affect fluid balance, adequate sodium intake becomes even more important.
Why is sodium crucial during pregnancy and breastfeeding?
Hydration & Blood Volume Expansion – During pregnancy, blood volume increases by up to 50%, and sodium plays a vital role in regulating this fluid balance. Research shows that sodium needs may increase by 3–4 times during pregnancy to support this change.
Fetal Development – Sodium helps maintain amniotic fluid levels and supports fetal kidney and neurological development.
Supports Blood Pressure & Circulation – Hormonal shifts can cause dizziness or low blood pressure. Sodium helps regulate vascular tone and fluid retention.
Breastfeeding & Rehydration – Breast milk production also depletes fluid and electrolytes. Sodium is essential to support milk production and energy levels in postpartum mothers.
🍼 Good to know: According to The Salt Fix, mild sodium increases may even help reduce morning sickness symptoms for some women. Always consult your healthcare provider, but don’t fear high-quality natural salt!
MANAGING DAILY STRESS & ENERGY LEVELS: Sodium for Focus & Vitality
Not an athlete or pregnant? Sodium still plays a huge role in your everyday energy and mental clarity—especially if you’re juggling work, family, and high-stress routines.
Why is sodium essential for daily life?
Cognitive Function & Focus – Sodium supports brain signalling and firing. Low levels can lead to brain fog, poor concentration, and sluggishness.
Stress Response – Chronic stress can deplete sodium stores. Topping up with natural sodium helps support adrenal function and resilience to burnout.
Avoiding Afternoon Slumps – Sodium helps regulate energy levels and prevent those dreaded midday crashes. Sugar cravings will disappear if you are adequately hydrated.
💡 Try this: Relying on coffee to power through the day? Pair it with a sodium-rich electrolyte drink to avoid energy dips and the caffeine crash.
ALCOHOL, CAFFEINE & ELECTROLYTE DEPLETION
Alcohol and caffeine are both diuretics, which means they increase fluid loss through urination. But it’s not just water being flushed out—key electrolytes like sodium are lost too.
Why does this matter?
Sodium Loss = Fatigue, Headaches, and Brain Fog – Especially after drinking alcohol or consuming high doses of caffeine, your body may feel drained and sluggish. This isn’t just dehydration—it’s often sodium depletion.
Rehydration & Recovery – Without replacing sodium, water intake alone won’t rehydrate you properly. You need electrolytes to pull water back into your cells and restore energy levels.
Better Next-Day Performance – Whether you’re recovering from a big night or a caffeine-fueled work session, replenishing sodium helps you feel clearer and more alert.
🍹 Rehydrate Smart: After drinking alcohol or a couple of coffees, try balancing your fluid intake with an electrolyte-rich drink like Elyte. It’ll help restore balance and get you back on track.
HOW SODIUM WORKS IN YOUR BODY: The Science Behind Absorption
Sodium is the primary driver of water absorption in the small intestine through osmotic gradients. Sugar is not needed for sodium to be absorbed in your body. There are many different channels that sodium can get absorbed for example, sodium-hydrogen exchanger, Parallel Sodium-Hydrogen and Chloride-Bicarbonate Exchange, Osmotic Water Absorption and Epithelial Sodium Channels.
Once in the bloodstream, sodium helps regulate:
Blood volume and pressure
Nerve transmission and muscle contraction
Cellular hydration and energy transport
WHERE TO FROM HERE? Rethinking Sodium for Better Health
For decades, we’ve been told to cut back on salt. But research shows that for many people—especially athletes, pregnant and breastfeeding women, and those under daily stress—a higher intake of quality sodium can improve hydration, endurance, brain function, and energy. It’s not about piling on the table salt. It’s about choosing balanced, natural sodium sources that support your body’s needs.
💡 The New Zealand Ministry of Health recommends a daily sodium intake of 2,000mg (2g)—but modern research suggests that many individuals, especially those active or under high demand, may need 3–4 times this amount to feel and function their best.
Next time you feel drained, instead of reaching for another coffee or sugary snack, consider what your body really needs: the right balance of electrolytes.
References:
1.DiNicolantonio, J. & O’Keefe, J. (2018). The Salt Fix: Why Experts Got It All Wrong—and How Eating More Might Save Your Life. Harmony.
2.Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.
3.Institute of Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press.
4.Farrell, M. J., et al. (2008). The regulation of brain function by sodium. Nature Neuroscience, 11(11), 1247-1254.
5.Heaney, R. P. (2006). Sodium, potassium, and health. The American Journal of Clinical Nutrition, 84(2), 280-281.
6.Luft, F. C., et al. (1994). Sodium and hypertension: A review of current concepts. New England Journal of Medicine, 330(16), 1117-1123.
7.Stachenfeld, N. S. (2008). Sex hormone effects on body fluid regulation. Exercise and Sport Sciences Reviews, 36(3), 152-159.
