Most healthy adults should consume less than 2,300 mg of sodium per day, which is roughly one teaspoon of table salt. That’s the standard set by the Dietary Guidelines for Americans. The American Heart Association goes further, suggesting 1,500 mg per day as an optimal target for most adults. The average American currently eats more than 3,300 mg daily, well above both benchmarks.
The Two Main Benchmarks
The 2,300 mg limit is the federal guideline for teens and adults as part of a healthy eating pattern. Think of it as the ceiling. The American Heart Association’s 1,500 mg target is more aggressive and is aimed at reducing heart disease risk across the general population, not only people who already have high blood pressure. If you have specific medical conditions or dietary restrictions, your target may differ from both of these numbers.
To put these figures in practical terms: 2,300 mg of sodium equals about 5.75 grams of salt (just under 6 grams). You can convert any sodium number to salt by multiplying milligrams of sodium by 2.5, then dividing by 1,000. So if a nutrition label says 800 mg of sodium, that’s 2 grams of salt.
Limits for Children and Teens
Kids need considerably less sodium than adults. The recommended daily ceilings by age group are:
- Ages 1 to 3: less than 1,200 mg
- Ages 4 to 8: less than 1,500 mg
- Ages 9 to 13: less than 1,800 mg
- Ages 14 to 18: less than 2,300 mg (the same as adults)
These thresholds matter because blood pressure patterns established in childhood tend to track into adulthood. A child who regularly exceeds these limits is more likely to develop high blood pressure later in life.
Why Sodium Raises Blood Pressure
When you eat sodium, your body holds onto extra water to keep the concentration of sodium in your blood steady. This increases the total volume of fluid flowing through your blood vessels, which raises the pressure against artery walls. Your brain also detects rising sodium levels and responds by ramping up signals to your nervous system that tighten blood vessels. That combination of more fluid and narrower vessels is what drives blood pressure up over time.
A single salty meal won’t cause lasting damage, but consistently high sodium intake keeps this system activated. Over months and years, that sustained pressure stiffens arteries and strains the heart.
Where the Sodium Actually Comes From
The salt shaker is rarely the main culprit. Most sodium in the modern diet comes from processed and restaurant foods, often in places you wouldn’t expect. Almost one-third of the sodium Americans consume comes from just five categories: breads and rolls, chicken dishes, pizza, egg dishes, and pasta dishes. Bread is a particularly sneaky source because each slice is moderate in sodium, but people eat it multiple times a day.
Canned soups, deli meats, frozen meals, sauces, and condiments are other major contributors. A single cup of canned soup can contain 800 to 1,000 mg of sodium, nearly half the daily limit. Checking nutrition labels is the most reliable way to track your intake, since taste alone is an unreliable guide. Many high-sodium foods don’t taste particularly salty.
Athletes and Heavy Sweaters Need More
The standard guidelines assume a typical lifestyle. If you exercise intensely or work outdoors in the heat, you lose significant sodium through sweat. During vigorous exercise at high temperatures, a person can lose 3.5 to 7 grams of sodium per day, which is well above the recommended intake for sedentary adults. That lost sodium needs to be replaced.
For activities lasting longer than 90 minutes, sports nutrition guidelines recommend drinks containing 400 to 1,100 mg of sodium per liter. Sodium replacement becomes especially important when your sweat rate exceeds about 1.2 liters per hour and the activity lasts more than two hours. The sodium also helps your intestines absorb water more efficiently, so it’s not just about replacing what’s lost. It’s about staying hydrated in the first place.
If you’re a recreational exerciser doing 30 to 60 minutes of moderate activity, your normal diet typically covers your sodium needs without any special supplementation.
When Sodium Gets Too Low
While most people need to worry about eating too much sodium, going too low carries its own risks. Hyponatremia occurs when blood sodium drops below 135 millimoles per liter (a healthy range is 135 to 145). This is uncommon from diet alone and more often results from drinking excessive amounts of water without replacing electrolytes, certain medications, or medical conditions affecting the kidneys or hormones.
Mild hyponatremia causes nausea, headache, fatigue, and muscle cramps. Severe cases, where sodium drops rapidly, can lead to confusion, seizures, brain swelling, coma, and even death. Premenopausal women appear to face the highest risk of hyponatremia-related brain damage, possibly due to hormonal effects on sodium balance. This is one reason why marathon runners and endurance athletes are advised to drink to thirst rather than forcing fluids beyond what feels comfortable.
Practical Ways to Stay Within Range
Cutting sodium doesn’t require bland food. Cooking at home with whole ingredients gives you the most control, since you decide exactly how much salt goes in. When you do buy packaged foods, compare labels. Sodium content varies enormously between brands of the same product. A “low sodium” label means the product contains 140 mg or less per serving.
Seasoning with herbs, spices, citrus juice, and vinegar adds flavor without sodium. Rinsing canned beans and vegetables under water for 30 seconds removes a meaningful portion of added salt. Choosing fresh or frozen vegetables over canned versions is another simple swap. At restaurants, sauces and dressings are the biggest sodium sources, so asking for them on the side helps.
Your taste buds adjust. People who reduce their sodium intake consistently for two to three weeks often find that previously normal-tasting foods start to taste overly salty. The initial adjustment period is the hardest part, and it gets easier from there.