Salt
Salt is highly addictive. We're hard-wired to enjoy it because it's necessary for survival, throughout human history it's been difficult to source. Today we have the opposite problem, salt is in everything. It's a common craving, here are three reasons why ...
Dehydration can cause salt cravings
One of the most common reasons for craving salt is dehydration. Your body needs to maintain a certain level of fluids to function properly. If those levels fall below what's healthy you may start craving salt. It's your body's way of encouraging you to drink or eat. Anything that contributes to dehydration can contribute to salt cravings - excessive coffee, alcohol, even excessive salt itself can cause salt cravings (particularly if you have a diet high in addictive ultra-processed foods). Many people experience salt cravings when they're dehydrated with a cold. You can usually tell if you have good hydration levels if your urine is light in colour.
Stress can cause salt cravings
Another reason for salt cravings is stress. When you're under pressure your primitive "fight or flight" response can kick in, driving you to refuel on calorie-dense foods. Most modern stresses don't require extra calories. In addition to this, under the influence of stress hormone cortisol you're less sensitive to leptin, the hormone responsible for making you feel full. If you're sleep-deprived your body can be in a state of stress all day as it struggles to keep up with daily demands. Many people find that the more stress they're under the more salted snacks they crave.
Medical conditions can cause salt cravings
Actual sodium deficiencies are very uncommon, and can usually be easily identified with a blood test, often taken in conjunction with a potassium test. A medical condition is the least likely explanation for your salt cravings. The most likely of the unlikely options is Addison's disease (adrenal insufficiency) or Bartter syndrome (a kidney disorder). As always, if you are concerned you have a medical condition seek professional advice.
How much salt do you need?
As you can see, there are many reasons for salt cravings that have nothing to do with your body needing more sodium. Just like sugar, what your body tells you it needs and what it actually needs can be different things. For most people, the recommended daily intake of sodium is somewhere between 1,500mg and 2,500mg. Your doctor will know best for you. As a general rule:
*Low salt foods contain less than 120mg of sodium per 100g
*Moderate salt foods contain less than 600mg sodium per 100g
*High salt foods contain more than 600mg sodium per 100g
Reasons to sort your salt
Too much salt is associated with increased risk of high blood pressure. This is a risk factor for heart disease, stroke and kidney disease. High salt intake can increase calcium loss which increases the risk of osteoporosis. A less significant but still important side effect of salt is bloating and puffiness.
Keeping your salt intake within recommended guidelines can improve your quality of life in both the short and long term. If you think you might be over-doing it on salt then a food diary can be a good place to start. Assess where you're at and make a plan for progress.
Dehydration can cause salt cravings
One of the most common reasons for craving salt is dehydration. Your body needs to maintain a certain level of fluids to function properly. If those levels fall below what's healthy you may start craving salt. It's your body's way of encouraging you to drink or eat. Anything that contributes to dehydration can contribute to salt cravings - excessive coffee, alcohol, even excessive salt itself can cause salt cravings (particularly if you have a diet high in addictive ultra-processed foods). Many people experience salt cravings when they're dehydrated with a cold. You can usually tell if you have good hydration levels if your urine is light in colour.
Stress can cause salt cravings
Another reason for salt cravings is stress. When you're under pressure your primitive "fight or flight" response can kick in, driving you to refuel on calorie-dense foods. Most modern stresses don't require extra calories. In addition to this, under the influence of stress hormone cortisol you're less sensitive to leptin, the hormone responsible for making you feel full. If you're sleep-deprived your body can be in a state of stress all day as it struggles to keep up with daily demands. Many people find that the more stress they're under the more salted snacks they crave.
Medical conditions can cause salt cravings
Actual sodium deficiencies are very uncommon, and can usually be easily identified with a blood test, often taken in conjunction with a potassium test. A medical condition is the least likely explanation for your salt cravings. The most likely of the unlikely options is Addison's disease (adrenal insufficiency) or Bartter syndrome (a kidney disorder). As always, if you are concerned you have a medical condition seek professional advice.
How much salt do you need?
As you can see, there are many reasons for salt cravings that have nothing to do with your body needing more sodium. Just like sugar, what your body tells you it needs and what it actually needs can be different things. For most people, the recommended daily intake of sodium is somewhere between 1,500mg and 2,500mg. Your doctor will know best for you. As a general rule:
*Low salt foods contain less than 120mg of sodium per 100g
*Moderate salt foods contain less than 600mg sodium per 100g
*High salt foods contain more than 600mg sodium per 100g
Reasons to sort your salt
Too much salt is associated with increased risk of high blood pressure. This is a risk factor for heart disease, stroke and kidney disease. High salt intake can increase calcium loss which increases the risk of osteoporosis. A less significant but still important side effect of salt is bloating and puffiness.
Keeping your salt intake within recommended guidelines can improve your quality of life in both the short and long term. If you think you might be over-doing it on salt then a food diary can be a good place to start. Assess where you're at and make a plan for progress.