Let’s talk about one of my favorite electrolytes, sodium (Na+), more commonly referred to as salt (NaCl). Not only does sodium help to enhance the flavor of our favorite foods, but it is also essential for our health.
What is it?
Sodium is a positively charged ion found naturally on the surface of the Earth. Due to its reactive nature it often reacts to form compounds like NaCl, also known as table salt (Sodium 2025). Most nutrition labels refer to salt as sodium and during the remainder of this article I will be referring to salt (NaCl) as sodium to match nutrition labels.
Why does it matter?
Low levels of blood sodium, also called hyponatremia, can lead to a few different mild to severe symptoms including: nausea and vomiting, headaches, confusion, loss of energy, drowsiness, fatigue, restlessness, irritability, muscle weakness, spasms, cramps, seizures, and even cause you to end up in a coma (Hyponatremia 2025). According to the same article, hyponatremia can be caused by excessive consumption of water and can be further exacerbated by intensive physical activity (Hyponatremia 2025). Hypernatremia, also known as abnormally high blood sodium, also can negatively impact your health with a variety of symptoms including: thirst, fatigue, muscle spasms, confusion, increased blood pressure, and even can lead to a coma (Hypernatremia 2023). Causes include excess sodium consumption and dehydration due to a few different factors including but not limited to diarrhea and vomiting (Hypernatremia 2023). This may sound incredibly important, and that is because it is! Sodium is used throughout the body for many different tasks.
How is sodium used in the body?
Sodium (Na+) is used in nerve signaling and water regulation. Sodium (Na+) in tandem with potassium acts like a chemical battery that powers nerve impulses and muscle contractions. Sodium-potassium pumps, which are channels in cell membranes, maintain the concentration of sodium and potassium using Adenosine Triphosphate (ATP) as the energy source. When one nerve cell needs to communicate with another, it opens these channels that allow sodium (Na+) to move in. This rush of sodium (Na+) changes the cell’s membrane potential, which tells the nerve cell to fire. Then a chain reaction of these gradient changes occurs from nerve cell to nerve cell until the signal reaches the brain or muscle for an action (Bigler, 2020).
Water regulation occurs in the kidneys and is controlled by the movement of sodium (Na+) and potassium in and out of a few different places within the kidneys. If there is excess water in the body the kidneys excrete water out into the collecting duct and can use sodium to promote this movement of water, thus we excrete the excess water in urine. If there is not enough water in the body sodium (Na+) is reabsorbed in the proximal convoluted tubule and water follows suit, thus being reabsorbed within the kidneys (Atherton, 2006).
Where do we get sodium from?
Sodium (Na+) is most commonly found on earth in a more stable form commonly referred to as salt (NaCl). We humans get salt by adding it to our food. Salt, more commonly labeled as sodium on nutrition labels and comes from many different sources. We won’t be diving into all of the different kinds of salt but will focus on some of the most common ones i.e. sea salt and iodized salt (insert picture of sea salt and iodized salt). The benefits to sea salt are reduced processing due to extraction of salt from seawater in salt evaporation ponds (Exploring our Fluid Earth). Sea salt also contains small amounts of minerals, sediments, and algae that affect the color and taste of the salt (Exploring our Fluid Earth). Iodized salt goes through more refinement to get the white color and consistent, finer texture, and iodine is added (PROCESS OF IODISATION OF SALT).
How much sodium do we need?
According to the American Heart Association, most adults do not need more than 1,500mg of sodium per day (How much sodium should I eat per day?). This will vary based on recommendations from your medical provider and they are the people who can help you know how much you need individually. However, the amount of sodium we need can vary based on a few factors including heart health and how much we sweat. Sodium is one of the ingredients of sweat and if you are sweating a lot, you may need more sodium that someone who does not sweat as much. In fact, a study that included physical laborers found that in one hour of manual labor 480-600mg of sodium is lost per hour of work (Bates & Miller, 2008). This is why SquatchJuice Hydration contains 500mg of sea salt!
Conclusion
If you’re have nausea, headaches, confusion, loss of energy, drowsiness, fatigue, restlessness, irritability, muscle weakness, or cramps, you may need to add some sodium and water to your body. I like to use SquatchJuice because of the quality and quantity of sodium in one single serving. It is an easy, convenient, and delicious way to add a little sodium to your day.
-Stephen Mengoni PhD, CSCS
*Disclaimer
The content on this blog is for general wellness and educational purposes only. It’s not a substitute for professional medical, nutrition, or health advice. While we aim to provide accurate and up-to-date information, everyone’s body and health needs are different. Always consult a qualified healthcare professional before making changes to your diet, supplement routine, or lifestyle. Using the information on this blog is at your own discretion.
References
Atherton, J. C. (2006). Regulation of fluid and electrolyte balance by the kidney. Anaesthesia & Intensive Care Medicine, 7(7), 227–233. https://doi.org/10.1053/j.mpaic.2006.04.002
Bates, G. P., & Miller, V. S. (2008, January 29). Sweat rate and sodium loss during work in the heat. Journal of occupational medicine and toxicology (London, England). https://pmc.ncbi.nlm.nih.gov/articles/PMC2267797/
Bigler, A. (2020, November). Pass the salt: Sodium’s role in nerve signaling and stress on blood vessels. National Institute of General Medical Sciences. https://nigms.nih.gov/biobeat/2020/11/pass-the-salt-sodiums-role-in-nerve-signaling-and-stress-on-blood-vessels
Encyclopædia Britannica, inc. (2025, August 28). Sodium. Encyclopædia Britannica. https://www.britannica.com/science/sodium
How much sodium should I eat per day?. www.heart.org. (n.d.). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
Hypernatremia. KOC University Hospital. (2023, November 29). https://www.kuh.ku.edu.tr/mayo-clinic-care-network/mayo-clinic-health-information-library/definitions/hypernatremia
Mayo Foundation for Medical Education and Research. (2025, July 18). Hyponatremia. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711
PROCESS OF IODISATION OF SALT. Salt Department-ho. (n.d.). https://saltcomindia.gov.in/SIP_ProcessIodiasationSalt.aspx
