It’s one of the most confusing nutrition debates – should you be eating more salt or less? The answer might surprise you, because it depends on your lifestyle. If you’re cooking from scratch or you’re very active the advice is very different than if ultra-processed foods are part of your diet. Liz explains why salt isn’t the enemy, the surprising signs that reveal whether you’re getting too much or too little, and why drinking plenty of water might not be hydrating you properly at all.
Also in the episode:
- How to know if you need to increase or reduce your sodium intake
- Are at-home teeth whitening kits safe and do they actually work?
- Tips for breast tenderness on HRT
- Can you cook with extra virgin olive oil or is it just for drizzling?
- What lifestyle and non-surgical options exist for managing lipedema?
Should I be eating more or less salt?
Salt has long been painted as a dietary villain, yet many of us are left feeling confused, especially when advice around hydration, electrolytes and wellness seems to contradict what we’ve been told for decades.
According to Liz, the answer isn’t about cutting salt out, but rather about finding balance.
Salt and hydration: what’s the real story?
“Hydration isn’t just about how much water we drink,” Liz explains. “It’s about how well your body retains and uses that water.”
Sodium (which we usually eat as salt) plays a crucial role. It helps regulate fluid balance, supports nerve signalling and muscle contraction, and allows water to move into and stay inside our cells.
“Without enough sodium, water can simply pass straight through us rather than properly hydrating us,” says Liz.
This helps explain why drinking large amounts of plain water, especially when we’re active, sweating or under stress, sometimes misses the mark. In these cases, the issue may not be a lack of water, but a lack of electrolytes.
Why salt is essential
Salt is one of the few nutrients we quite literally cannot live without. “We would die without it,” Liz says plainly.
Adding a small amount of natural salt (such as sea salt or rock salt) to water can help create an electrolyte solution that the body recognises and absorbs more efficiently. Liz often recommends this first thing in the morning, particularly for those who wake feeling dehydrated or fatigued.
This can be especially relevant in midlife, when hormonal changes affect fluid balance and thirst signals.
Signs you may need more salt
Dehydration doesn’t always show up as thirst. Common signs of low sodium or poor electrolyte balance can include:
- Low energy or fatigue
- Headaches or dizziness
- Muscle cramps
- Constipation
- Dry mouth
- Dark-coloured urine or infrequent urination
- Feeling lightheaded or faint when standing
“If a headache improves after eating something salty, or you feel weak, shaky or nauseous and that eases with salt, your body may be telling you something,” Liz explains.
In these cases, simply drinking more water may not help, and could even make symptoms worse.
When salt becomes a problem
Of course, too much sodium can also be an issue. But, more often than not, this from ultra-processed foods, not home cooking.
Highly processed foods tend to be loaded with sodium, often without the balancing minerals potassium and magnesium. Signs of excess can include bloating, puffiness (particularly in fingers and ankles), feeling overly thirsty, headaches and raised blood pressure.
“This is usually a sign of having too much sodium without enough balance,” Liz says.
Interestingly, those who cook mostly from scratch may actually need to add more salt to their food. “If you’re not eating food from packets, the salt simply isn’t there unless you add it,” Liz points out.
Electrolytes: a simple solution
For everyday hydration, Liz recommends lightly salting water and adding lemon juice for potassium. Electrolyte powders or sachets can also be a convenient option, providing minerals in the right proportions.
“The goal isn’t hitting a certain number of glasses of water,” Liz explains. “It’s hydration that supports our energy and our health.”
Links mentioned in the episode:
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- Email: podcast@
lizearlewellbeing. com - WhatsApp: 07518 471 846
