Salt isn’t usually the star of the show… but when it’s missing, your body notices fast. You might feel:
- Low energy
- Sugar cravings
- That weird foggy feeling
Sound familiar? Your body might actually be asking for salt.
You might want to listen to a podcast by Andrew Huberman where he breaks down salt from a scientific perspective and it completely reframes how we think about hydration and health.
Today, we’re diving deeper into salt so you can use simple, science-backed tips that actually work
Sugar craving… or salt deficiency?
Sodium doesn’t just affect hydration. It also helps regulate your appetite for other nutrients—especially sugar and carbs.
Here’s the twist: Your brain isn’t always great at telling the difference.
So when sodium is low, your body can send out a “craving signal”…
and your brain interprets it as:
→ “I need something sweet.”
Try this:
If you’re constantly reaching for sugar or bread, pause and ask:
Did I get enough salt today?
More water ≠ better hydration
We’re told to drink more water all the time. But here’s the problem: Water alone isn’t hydration.
If you drink large amounts of plain water without enough sodium, your body can’t hold onto it properly. Instead, it dilutes your electrolytes.
This can lead to:
- Lightheadedness
- Brain fog
- That “washed out” feeling
In extreme cases, your cells can even lose water and shrink.
Real hydration = water + electrolytes
(especially sodium, potassium, and magnesium)
Salt actually powers your brain
Your brain is electrical. And salt is part of the wiring. Sodium is essential for something called action potentials—the signals your neurons use to communicate.
No sodium → weaker signals → slower thinking, poorer focus, lower energy.
So if you feel:
- mentally sluggish
- slow to react
- unfocused
…it might not be a productivity problem. It might be a salt problem.
More salt isn’t always bad (for the right person)
We’ve all heard: “Eat less salt.” But the full picture is more nuanced.
For the average person, about 2.3 grams of sodium per day (≈ 1 teaspoon of salt) is a baseline.
But for some people - especially if you:
- exercise regularly
- sweat a lot
- eat low-carb
- don’t have high blood pressure
Increasing intake to 4–5 grams per day can actually support:
- better performance
- improved circulation
- more stable energy
Translation:
If you’re active, more salt might help your body work better, not worse.
Feeling dizzy when you stand up? Salt might help
If you’ve ever stood up quickly and:
- felt dizzy
- saw “stars”
- needed a second to steady yourself
That’s often linked to a drop in blood pressure. And one common recommendation from doctors?
Increase salt intake.
More sodium helps your body maintain blood pressure and circulation.
Low-carb diets increase your need for salt
When you reduce carbs, your body loses something important:
→ its ability to hold onto water. That’s why people experience the “keto flu”:
- headaches
- fatigue
- dizziness
It’s not just carb withdrawal. It’s dehydration + low electrolytes.
Fix:
Add more salt (and potassium) to your meals. Often, symptoms improve quickly.
Salt helps your body handle stress
Stress isn’t just mental - it’s physical. And your body uses up more electrolytes, including sodium, during stressful periods.
If sodium levels drop too low:
- your stress response becomes weaker
- recovery slows down
- you feel more overwhelmed
In other words:
Salt helps your body stay resilient under pressure.
Hydration isn’t what you think it is
There’s even a formula used in performance science (sometimes called the Galpin Equation): Your body weight (lbs) ÷ 30 = ounces of fluid every 15 minutes during exercise
But here’s the key: That fluid should include electrolytes. Because without them… the water doesn’t “stick.” Salt isn’t the villain it’s often made out to be.