Salt has been unfairly grouped into the “white poison” category alongside sugar, and frankly, it’s time we set the record straight. Salt is vital to our survival, our well-being, and even our performance in the gym. In fact, studies have shown that consuming less than 3-6 grams of sodium daily is associated with an increased risk of mortality and hospitalization, particularly in populations with cardiovascular concerns (O’Donnell et al., 2014, New England Journal of Medicine).
Salt has quite literally been my savior, especially during workouts. I rely on it to maintain energy levels and prevent fainting. As an “electrical being,” your body depends on salt for nerve conduction, muscle contractions, and signaling processes at the cellular level. Without adequate sodium, these processes falter—so how could such an essential compound be labeled as a poison?
The reality is that salt often gets a bad rap because it aggravates symptoms of underlying issues like chronic inflammation and insulin resistance. For example, if you’re experiencing water retention or hypertension, salt might seem to be the culprit. But in truth, these conditions are rooted in deeper imbalances that need to be addressed—things like poor metabolic health or systemic inflammation.
If your health is generally good and you’re mindful not to over-consume carbs or sugars, adding salt to your diet can resolve issues caused by sodium deficiency and even elevate your sense of well-being. In fact, too little salt can be just as harmful as too much.
Why Salt Is Crucial
- Electrolyte Balance: Sodium is one of the primary electrolytes in the body, helping regulate fluid balance and blood pressure.
- Nerve Function: Nerve conduction and signaling wouldn’t be possible without sodium.
- Muscle Function: Proper sodium levels prevent cramps and help muscles contract smoothly.
Salt isn’t the enemy. Just as cholesterol is often labeled “bad” because it’s found in arterial plaques (while inflammation is the true instigator), salt has been demonized based on incomplete science. It’s time to shift the narrative.
Choosing the Right Salt
Don’t over-complicate this—just use salt! Whether it’s Himalayan pink salt, Celtic sea salt, or plain table salt, the important thing is to get enough sodium chloride. If you prefer fancier salts, that’s fine, but they’re not a necessity.
My Go-To Workout Energy Drinks
Here’s what keeps me going during workouts:
- Homemade Mix: ¾ cup water, ¼ cup cranberry juice, and a good pinch of Himalayan pink salt.
- Coconut Water Electrolyte Drink: Add a pinch of salt to coconut water for the perfect balance of electrolytes.
- Salt in Coffee: Some people enjoy adding a pinch of salt to their coffee, and others get their sodium fix from root veggie chips. The key is finding what works for you!
If you’re someone who struggles with water retention or hypertension, don’t just cut out salt—come see me. Let’s address the root cause together. And if you’re healthy, don’t fear salt. It’s an essential mineral that can truly enhance your life, from better energy to improved workout performance.
So sprinkle that pinch of salt, stay hydrated, and embrace the benefits of this misunderstood mineral.
Reference:
O’Donnell, M., Mente, A., Rangarajan, S., et al. (2014). Urinary Sodium and Potassium Excretion, Mortality, and Cardiovascular Events. New England Journal of Medicine, 371(7), 612-623.
