How much sodium can you have in 24 hours?

October 18, 2025 •

3 min read

The average American consumes over 3,300 milligrams of sodium daily, far exceeding recommended limits. This poses a serious health risk, making it crucial to understand how much sodium can you have in 24 hours for better heart health.

Quick Summary

This guide outlines the daily sodium recommendations from leading health organizations, detailing the difference between sodium and salt, the health risks of excess intake, and practical tips for reducing sodium consumption through mindful eating and cooking.

Key Points

Daily Limit: For most adults, health organizations recommend consuming less than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for better heart health.
Sodium vs. Salt: Table salt is a compound made of sodium and chloride, while sodium is the mineral that impacts your blood pressure.
Hidden Sources: Over 70% of daily sodium intake often comes from packaged, prepared, and restaurant foods, not from the salt shaker.
Health Risks: Excessive sodium consumption can lead to high blood pressure (hypertension), increasing the risk of heart disease and stroke.
Reading Labels: Learn to read nutrition labels to identify and choose products with lower sodium content.
Cook at Home: Preparing more meals at home gives you greater control over the amount of sodium you consume.
Flavor Alternatives: Use herbs, spices, and other low-sodium seasonings to add flavor to your food without relying on salt.

Official recommendations for daily sodium intake

According to major health organizations, the amount of sodium you should consume daily varies based on your overall health. For the average adult, the guidelines suggest a reduction from typical intake levels to mitigate health risks.

The American Heart Association (AHA) and World Health Organization (WHO) guidelines

The AHA and WHO provide specific numbers to guide daily sodium consumption. The AHA recommends an ideal limit of no more than 1,500 mg per day for most adults, especially those with high blood pressure. The standard recommendation is a maximum of 2,300 mg daily. The WHO has a similar recommendation, suggesting adults consume less than 2,000 mg of sodium per day, which is equivalent to less than 5 grams of salt.

The difference between sodium and salt

Many people use the terms sodium and salt interchangeably, but they are not the same. Sodium is a mineral, an essential nutrient, that is a component of table salt, which is chemically known as sodium chloride (NaCl). One teaspoon of table salt contains about 2,400 mg of sodium, while a healthy adult only needs around 500 mg daily to function properly. Understanding this distinction is key to reading nutrition labels accurately.

Health risks of excessive sodium intake

Eating too much sodium can have serious health consequences, with the most significant impact being on cardiovascular health. High sodium intake causes the body to retain water, which increases blood volume and, consequently, blood pressure. This, in turn, puts greater strain on your arteries and can lead to hypertension, a major risk factor for heart disease and stroke. Other health issues linked to high sodium consumption include kidney disease, gastric cancer, and osteoporosis. For individuals with existing conditions like hypertension, diabetes, or kidney disease, the risks are even higher.

Low sodium vs. high sodium diets: A comparison

It's important to note that while too much sodium is dangerous, some debate exists around very low sodium diets. The table below compares high and low sodium diets based on typical adult consumption levels.


Feature	High Sodium Diet (>2,300 mg/day)	Optimal Sodium Diet (<1,500 mg/day)
Cardiovascular Health	Increased risk of high blood pressure, heart disease, and stroke	Lowered risk of high blood pressure and cardiovascular events
Kidney Function	Increased stress on kidneys; risk of kidney disease	Supports healthy kidney function and fluid balance
Processed Food Intake	Typically high, as most sodium comes from processed and restaurant foods	Significantly lower, focusing on fresh, whole foods
Flavoring	Relies heavily on added salt and high-sodium condiments	Uses herbs, spices, and other seasonings to enhance flavor naturally
Fluid Balance	Leads to water retention and swelling (edema)	Promotes proper fluid balance in the body

Practical ways to reduce your sodium intake

Reducing sodium requires making conscious choices about the food you eat. Since over 70% of sodium intake in the U.S. comes from processed and restaurant foods, cooking at home is one of the most effective strategies.

Read Nutrition Facts labels: Always check the sodium content on food packaging. Look for products labeled "low sodium" (140 mg or less per serving) or "no salt added".
Choose fresh, whole foods: Base your diet around fresh fruits, vegetables, and lean meats, which are naturally low in sodium.
Flavor your food naturally: Use herbs, spices, citrus, and salt-free seasoning blends instead of the salt shaker.
Rinse canned foods: Rinsing canned beans, tuna, and vegetables can help wash away some of the excess sodium.
Limit high-sodium culprits: Be mindful of salty snacks, deli meats, cheese, condiments, and fast-food meals.
Cook more meals at home: This gives you full control over how much sodium goes into your food.

Conclusion

For most adults, the recommended daily sodium intake is less than 2,300 mg, with an ideal limit of 1,500 mg for optimal heart health. Consuming more than this can lead to serious health issues like hypertension, increasing the risk of heart disease and stroke. By understanding the difference between salt and sodium, reading food labels, and adopting simple cooking and eating habits, you can effectively manage your sodium intake. Making small, consistent changes can lead to significant improvements in your overall health and well-being.

A list of high-sodium foods to limit

Processed meats (bacon, ham, deli meats)
Canned soups and broths
Salty snacks (chips, pretzels)
Condiments (ketchup, soy sauce, salad dressing)
Frozen and ready-made meals
Cheese

A list of low-sodium food alternatives

Fresh fruits and vegetables
Unsalted nuts and seeds
Fresh poultry and fish
Plain rice and pasta
Herbs and spices for flavoring
Homemade sauces and dressings

Frequently Asked Questions

Salt is the crystal-like compound sodium chloride (NaCl) that we add to food, while sodium is the mineral element found within salt. When health experts discuss dietary limits, they are referring to the sodium content.

For most people in the U.S., it's unlikely to consume too little sodium, as our diets are generally high in processed foods. The body is highly efficient at retaining the small amount of sodium it needs, typically less than 500 mg per day.

You can find the sodium content by checking the Nutrition Facts label on the food package. Pay attention to the serving size and the sodium amount per serving to accurately track your intake.

No, most varieties of salt, including sea salt and kosher salt, have a similar sodium content by weight as table salt. Any difference is typically due to the crystal size, which affects how much fits in a teaspoon.

Yes, your taste buds can and will adapt. Initially, foods may taste bland, but with consistent reduction, your palate will readjust within a few weeks, allowing you to appreciate the natural flavors of your food more.

When you consume too much sodium, your body retains extra water to dilute it. This increases the volume of blood in your vessels, which raises your blood pressure and places more stress on your heart.

Hyponatremia is a condition where your blood sodium levels are abnormally low. It can be caused by certain medical conditions, medications, or excessive water intake, and in severe cases can be life-threatening.