What is salt? Health benefits, risks, and daily intake

Salt. You may sprinkle it over your avocado toast, cook it into your favourite dish, or eat it through ready-made foods like a pre-baked pie. Some say you should keep the amount of salt you eat on the lower side, but others say you should boost your salt intake through hydration drinks to stay healthy. But, how much salt is too much? In the following article, we’ll unpack the science of salt and discover the truth behind this compound, as well as the possible benefits of salt.

What really is salt?

Salt is an everyday ingredient for many, but have you ever thought of the science behind salt? Salt is actually a compound made of the dietary minerals sodium and chloride, in the form of Sodium Chloride (NaCl). Sodium and chloride have many uses in our body, such as helping muscle and nerve function, balancing electrolytes and fluids, and even helping with nutrient absorption. Let’s take a closer look.

Salt and electrolytes

Salt is made of two key electrolytes: sodium and chloride. Electrolytes are substances that your cells use to conduct electrical charges to keep your body running. Other examples include magnesium, potassium, calcium and phosphorus.

These electrolytes do a lot of heavy lifting. Sodium helps cells absorb nutrients and powers nerve and muscle activity, whereas chloride regulates blood pressure and keeps your body’s natural pH in check.¹

Sodium in our body

Sodium is a key electrolyte that keeps your body running behind the scenes. It helps move nutrients and water into your cells, balances fluids, and works with potassium to power your nerves and muscles. In other words, many everyday functions rely on sodium doing its job quietly in the background.

Sodium helps us absorb nutrients

Sodium plays an important role in helping the body take in nutrients. When we eat foods containing sugars or proteins, the intestine uses special transporters that rely on sodium to bring these nutrients into our cells. As the nutrients move in, water is carried with them, which helps keep us properly hydrated.

In simple terms, sodium acts as a helper that makes it easier for our bodies to absorb both nutrients and the water that comes with them. 

Sodium is good for your muscles

Sodium also helps your muscles move. It works together with potassium to send signals between your nerves and muscles, a bit like switching a light on and off, in a process known as the sodium-potassium pump. When your brain tells a muscle to contract, sodium rushes into the cell to start the message, and potassium helps finish it. After each movement, your cells reset this balance so your muscles can relax and get ready for the next action. Without this teamwork between sodium and potassium, your muscles wouldn’t be able to function properly.³

How much is too much salt?

The 2020 International Society of Hypertension Guidelines suggest using less salt when cooking or at the table, and cutting down on foods high in salt like fast food, soy sauce, and processed items such as supermarket bread and cereals. They also encourage eating more fresh fruits and vegetables.

Similarly, the 2018 European Society of Cardiology Hypertension Guidelines and the WHO 2020 statement recommend that most people, and especially those with high blood pressure, keep their salt intake to below 5 grams of salt per day.³

High salt vs low salt intake: what are the risks?

We’ve all heard that we need to watch our salt intake — it’s something everyone knows, but it’s not always clear why. That’s because the effects of salt on the body aren’t exactly obvious, but they can be serious over time. Too much salt can quietly raise your blood pressure by making your body hold onto extra water and stiffening your blood vessels, which forces your heart to work harder. Some people are more sensitive to salt than others, such as older adults, those with kidney problems, women, or people who are overweight. 

However, too little salt isn’t great either, as very low intake may also affect blood pressure and heart health. The key is moderation: enough salt to stay healthy, but not so much that it strains your heart.³

The risks of too much salt

Eating too much salt is linked to high blood pressure. The more salt people eat, the higher their blood pressure tends to be. Cutting back on salt can lower blood pressure and reduce the risk of heart problems.

Here’s how high amounts of salt affect the body:³

• Water retention: too much salt makes the body hold extra water, increasing blood volume and raising blood pressure. Normally, the kidneys try to get rid of the extra salt, but if they can’t keep up, blood pressure goes up.
• Stiffer arteries: high salt can change the structure of small blood vessels, as well as larger arteries, making them less flexible and adding a strain on the heart.
• Endothelial dysfunction: too much salt can lower nitric oxide, a chemical that helps blood vessels relax. Without enough, blood pressure goes up, and the blood vessels’ inner lining can get damaged.
• Nervous system changes: high salt can affect how the nervous system controls blood pressure and heart function.

The risks of too little salt

Some studies have found that eating very little sodium (less than 2 grams per day) can lower blood pressure, but it might also be linked to a higher risk of health problems, including heart issues and overall mortality. This is called a J-shaped curve, meaning both very high and very low salt intake can be risky.

Other studies, however, didn’t find any harm from low salt diets. Right now, there’s no strong evidence showing that eating very little sodium (<2 g/day) is better than a moderate amount (2.3–4.6 g/day) for protecting your heart and overall health.³

Hidden salts

Salt hides in a lot of everyday foods, sometimes in places you wouldn’t expect. That’s why it’s a good idea to check food labels, especially on packaged and processed foods, which can be surprisingly high in salt.

Here are some common foods that contain a significant amount of salt:

• Packaged snacks: crisps, biscuits, crackers
• Ready-to-eat meals: frozen dinners, instant noodles, canned soups
• Processed meats: bacon, sausages, ham
• Cheese and dairy: processed cheese slices, cheese spreads, some cottage cheeses
• Sauces and condiments: soy sauce, ketchup, salad dressings
• Bread and baked goods: supermarket breads, pastries, and pizza bases
• Canned or pickled vegetables: olives, pickles, beans

Being aware of these hidden sources can help you keep your salt intake in check.

Mythbusting: salt edition

From TikTok trends to health magazines, it may seem like everyone has an opinion about salt these days. Some claim you should pick Himalayan salt over regular salt, others say that you should choose electrolyte drinks over water, or even drink straight-up salt water to “boost your health.” But what’s actually true, and what’s just hype? 

Myth 1. Electrolyte drinks are better than water

Some people naturally sweat more than others. When you’re running, cycling, or hitting the gym, you lose fluids, and with them, minerals like sodium, potassium, and chloride (some of which come from salt). Electrolyte drinks are designed to replace these lost minerals, but does that mean they’re essential? Not necessarily. For most everyday activities, plain water is perfectly enough to keep you hydrated. Electrolyte drinks are mainly useful if you’re sweating heavily for long periods or exercising in very hot conditions.

Myth 2. Himalayan salt is better for me 

Despite the hype surrounding Himalayan pink salt, there’s no solid scientific evidence that it provides any special health benefits compared with regular table salt. Claims that it can balance your body’s pH, improve skin or respiratory health, boost sleep quality, or regulate blood sugar are not supported by research. Essentially, it behaves the same way as ordinary salt in the body, providing sodium and chloride but nothing magical beyond that. While it may look pretty and may add a subtle sweet and earthy flavour to dishes, the supposed “health perks” may be more fad than fact.⁵

Myth 3. I should be drinking salt water to boost my health

Drinking salt water won’t magically hydrate you or improve your health. Your body already gets the sodium it needs from food, and your kidneys do a great job keeping electrolytes balanced. Salt water can help in specific situations, like after intense exercise or heavy sweating, but for everyday life, plain water and a balanced diet are all you really need. Furthermore, drinking salt water in excess can be particularly dangerous, as it can upset your body’s electrolyte balance, strain your kidneys, and even lead to dehydration instead of hydration.⁶ Your body needs a specific saline solution balance.

How to balance your intake of salt

There are plenty of ways to make your food taste amazing without relying on salt. Seasoning your food with spices like paprika, cumin, and cardamom can add depth and variety to your dishes, while fresh herbs bring a bright, vibrant flavour that makes meals feel fresher. Garlic is another great option — not only does it add a punch of taste, but it also provides prebiotic fibre, which is good for your gut. You can also experiment with acids like lemon or vinegar to lift flavours naturally. Furthermore, cutting back on salt while loading up on potassium-rich foods, such as bananas, avocados, potatoes and beans, can boost your health even further. 

Here’s a handy list of herbs, spices, and acids to help reduce your salt intake without sacrificing taste:

• Spices: Paprika, cumin, cardamom, pepper
• Herbs: Parsley, basil, coriander
• Garlic: Adds flavour and prebiotic fibre for gut health
• Acids: Lemon juice or vinegar brightens flavours

Salt: is it all bad?

Salt contains sodium and chloride, which help keep you hydrated, support your nerves, and let your muscles work properly. You don’t need to cut it out completely, but it’s worth keeping an eye on hidden sodium in processed foods, which can quietly raise blood pressure. Too little or too much isn’t ideal, so moderation is key. 

Many of the claims about specialised salts or hydration drinks tend to overstate the benefits, and for most people, a balanced diet provides all the sodium they need. Cooking from scratch and using herbs, spices, acids, and potassium-rich foods not only lets you control the salt, but also keeps meals flavoursome and supports both heart health and overall wellbeing. As always, the goal is moderation rather than eliminating salt altogether.