What is Sodium?

What Is Sodium & Why Does It Matter?

Sodium is one of the body’s most vital electrolytes. It plays a critical role in maintaining fluid balance, supporting nerve signals, and enabling muscle contractions. While it naturally occurs in many whole foods, it’s also widely added to processed foods as a preservative.

Beyond basic functions, sodium helps regulate blood pressure and plasma volume. It also supports hydration by aiding water retention ensuring cells get the nutrients they need to function properly. For active individuals and athletes, sodium is essential in maintaining strength, endurance, and preventing muscle cramps, especially in hot or high-exertion environments.

Is Sodium Really Bad for You?

Sodium has traditionally been linked to high blood pressure and heart disease. But recent research challenges this idea. For healthy individuals, sodium might not be the culprit it was once thought to be.

• Too little or too much can both be risky. Studies show that very low or very high sodium intakes are linked to health issues, while a moderate intake may actually be safer (Zhu et al., 2018; Graudal & Jurgens, 2018).

• What’s the sweet spot? Evidence suggests that daily intakes between 2.3g and 4.6g pose little cardiovascular risk for most people. Risk increases only when intakes exceed 5g/day (O’Donnell et al., 2020).

Another factor? The sodium-to-potassium ratio. A high sodium and low potassium diet is strongly linked to increased risk of hypertension and heart disease (Mosallanezhad et al., 2023). That’s why potassium intake is just as important.

How Much Sodium Do We Actually Consume?

Globally, the average person consumes about 3,950mg of sodium per day almost double the WHO recommendation of 2,000mg (Thout et al., 2019).

Here are the current official guidelines:

Where Is Sodium Hiding in Our Diet?

Most people don’t get sodium from a salt shaker. Over 75% of sodium comes from processed and packaged foods not from cooking or adding salt at the table (Magripis et al., 2011).

Big contributors include:

• Bread, cheese, and processed cereals

• Cold cuts, cured meats

• Pizza, burgers, snack foods

Shifting toward whole food diets and cutting back on processed items can drastically reduce sodium intake. In fact, education programs and food label awareness have been shown to cut sodium intake by up to 20% (Khalesi et al., 2022).

Sodium, Hydration & Athletic Performance

Why Athletes Need More Sodium

Athletes lose significant amounts of sodium through sweat anywhere from 0.5g to 3g per hour, depending on intensity and environment (Veniamakis et al., 2022). Replacing this sodium is crucial to avoid hyponatremia, a condition caused by low sodium in the blood that can seriously impair performance or even become dangerous.

The research is clear:

• General sodium guidelines aren’t enough for athletes.

• Sodium needs to be personalized, based on sweat rate and activity level (Valentine, 2007).

How Sodium Supports Hydration

Sodium plays a direct role in improving hydration:

• Helps the body retain fluid, reducing urine output.

• Maintains plasma volume, preventing drops in performance.

• Stimulates thirst, encouraging better fluid recovery after exercise (Stachenfeld, 2008).

One study (Shirreffs & Maughan, 1998) tested different sodium levels in drinks post-exercise. Athletes who consumed 50–100 mmol/L of sodium had almost double the plasma volume recovery compared to those who drank water alone.

Best Sodium Intake During Exercise

Research suggests:

300–600 mg of sodium per hour of exercise is ideal for active individuals and athletes (Veniamakis et al., 2022).

Our Ownkind sachets are formulated to support this exact need—more on that below.

Sodium’s Role in Preventing Muscle Cramps

Sodium helps muscles contract properly. When sodium drops too low (especially during intense or prolonged exercise), cramping becomes more likely.

• Cramps are often caused by electrolyte imbalances, especially sodium loss (Miller, 2018).

• Proper sodium and fluid intake reduces cramping, improves neuromuscular function, and supports peak performance.

Sodium’s Real Impact on Performance

Some studies argue that sodium alone doesn’t drastically improve endurance (McCubbin & Costa, 2018). But when combined with proper fluid intake, it does help maintain hydration, delay fatigue, and improve performance.

For example:

• A study on tennis players found that sodium drinks improved performance, reduced dehydration markers, and enhanced reaction and stroke quality (Munson et al., 2020).

Hydration & Health Go Hand in Hand

Staying hydrated doesn’t just improve performance—it’s vital for:

• Cardiovascular health

• Cognitive function

• Kidney and liver performance

Even mild dehydration (2% bodyweight loss) can:

• Drop performance by up to 20%

• Impair focus, mood, and coordination

• Increase fatigue and perceived effort (Goulet, 2013; Ganio et al., 2011)

The Bottom Line

Sodium isn’t the enemy, it's a critical nutrient for hydration, health, and athletic performance. What matters most is balance.

• If you’re sedentary or eat lots of processed foods, cutting back may help.

• If you’re active or training hard, you may need more sodium, especially in hot climates.

The key is listening to your body, adjusting intake to your lifestyle, and using the right tools like electrolyte supplements to stay hydrated and feel your best.

Ownkind Electrolyte Sachets: Your Daily Sodium Solution

Looking to level up your hydration? Our hydration sachets deliver sodium in the right amounts to support your goals:

Whether you're pushing your limits or winding down for the night, our sachets are designed to support hydration when you need it most. Want to try them all? Check out our Variety Pack and find your perfect balance.

FAQs

What does sodium do in the body?
It supports hydration, nerve function, muscle contractions, and helps regulate blood pressure and plasma volume.

Does sodium raise blood pressure?
Not always. Moderate intake (2.3–4.6g/day) is generally safe for healthy individuals. Both too much and too little can pose risks.

How much sodium should I have daily?

• WHO: < 2,000mg

• AHA: < 2,300mg (ideal: 1,500mg)

• NHS (UK): < 2,400mg

Where does most sodium come from?
Over 75% comes from processed foods like bread, cold cuts, cheese, and snacks.

Why is sodium important for athletes?
It replaces what’s lost in sweat, helps maintain hydration and plasma volume, reduces cramps, and supports better performance.