Sodium is essential for fluid balance, nerve signaling, and muscle function. But your body only needs a certain amount to do its job.
-
For most adults, 1,500–2,300 mg of sodium (about 3–6 grams of salt) per day is sufficient—and most people easily get double that through their daily diet.
-
You rarely need to add extra sodium in everyday life, unless you’re losing a lot through prolonged sweating or extreme heat.
Why more sodium isn't necessarily better
In the sports and hydration world, higher sodium is often promoted as “better hydration.” Some products contain far more sodium than you actually need—especially for ordinary use.
But the body works best in balance:
-
Your gut has a limit: A little sodium is needed for fast fluid absorption, but too much makes a drink hypertonic. This means your body pulls water into the gut to dilute the salt, slowing down absorption—and often causing discomfort.
-
You don’t need to replace every milligram lost: Even during heavy training or heat, your body can tolerate losing up to 50% of its sodium without impacting fluid balance or performance (as highlighted by Dr. Stacy Sims and recent research).
-
More sodium ≠ better: Most people get plenty from food already. Extra sodium from electrolyte drinks is rarely needed unless you sweat heavily for hours or train in extreme heat.
For most people, a moderate amount of sodium in your electrolyte drink is enough to activate fluid absorption, help retain water, and keep things in balance. Hypotonic solutions (with less sodium than blood) are often absorbed faster and with fewer gut issues than very salty drinks.
Key takeaway
-
Don’t be tempted by “more is better.” You probably already get enough sodium through your regular diet.
-
Choose balanced, hypotonic electrolyte drinks: Here you get just enough sodium to support hydration, without overloading the body.
-
Individual needs vary: If you sweat a lot, train for long periods, or work in extreme heat, you might need a bit more—but for most, less is more.
Bottom line: More sodium is rarely necessary. A small, balanced dose is usually all your body needs for effective hydration.