What happens if you eat less sodium? Navigating the risks and rewards of dietary changes

October 16, 2025 •

4 min read

While most people are aware of the dangers of consuming too much sodium, research indicates that severe dietary restriction can also lead to health complications. So, what happens if you eat less sodium, and how do you find the right balance without compromising your well-being?

Quick Summary

Eating too little sodium can lead to hyponatremia, causing symptoms such as headaches, fatigue, and confusion. While a moderate reduction can lower blood pressure, it's crucial to avoid severe restriction, especially for individuals with certain health conditions. Finding the right balance is key to preventing health complications.

Key Points

Hyponatremia Risk: Severely restricting sodium can lead to hyponatremia, where low blood sodium levels cause symptoms like headaches, fatigue, and muscle cramps.
Brain Swelling: In severe cases of hyponatremia, the body's cells, including those in the brain, can swell, potentially leading to seizures, coma, or even death.
Cardiovascular Benefits of Moderation: For those with high intake, a moderate reduction in sodium can effectively lower blood pressure and reduce the risk of heart disease and stroke.
Not for Everyone: Overly restrictive low-sodium diets can be dangerous for certain individuals, including endurance athletes, older adults, and those with heart failure, due to increased health risks.
Balance is Key: The optimal intake involves avoiding both excessive consumption (from processed foods) and dangerously low levels, with guidance from health professionals for specific conditions.
Focus on Whole Foods: Most sodium in Western diets comes from processed foods; concentrating on fresh, whole foods is the most effective way to reduce intake naturally.

The Essential Role of Sodium in Your Body

Sodium is a vital electrolyte that plays several critical roles in maintaining bodily functions. It is crucial for controlling blood pressure and blood volume, enabling muscles and nerves to work properly, and maintaining fluid balance within and around cells. The kidneys are the primary regulators of sodium levels, adjusting retention or excretion based on the body's needs. While many people consume far more sodium than necessary, a balanced intake is essential for these core physiological processes.

The Benefits of Moderate Sodium Reduction

For most people in developed nations, where processed and packaged foods are a primary source of sodium, a moderate reduction in intake offers significant health benefits.

Lowering Blood Pressure

High sodium intake is a major contributor to high blood pressure (hypertension), a leading risk factor for cardiovascular disease and stroke. Reducing sodium intake has been shown to effectively lower blood pressure, even in individuals already on medication. This can substantially lower the risk of heart disease over time.

Supporting Heart and Kidney Health

For people with conditions like heart or kidney disease, a high-sodium diet can exacerbate fluid retention and put extra strain on compromised organs. A medically supervised low-sodium diet can help manage fluid levels and reduce the risk of further damage.

The Dangers of Inadequate Sodium Intake

While reducing excessive sodium is often beneficial, restricting it too much can have serious and often overlooked consequences. The lowest risk of health issues and mortality appears to be with a moderate intake, not an extremely low one.

Hyponatremia: The Core Risk

Hyponatremia is a condition characterized by abnormally low sodium levels in the blood, often a result of overhydration in athletes or severe dietary restriction. When sodium levels drop too low, extra water moves into cells, causing them to swell. This can be particularly dangerous in the brain, where it can cause swelling leading to seizures, coma, or even death.

Symptoms of hyponatremia can include:

Nausea and vomiting
Headaches
Fatigue and low energy
Confusion, restlessness, or irritability
Muscle weakness, cramps, or spasms
Seizures or coma (in severe cases)

Increased Insulin Resistance

Some studies have linked very low sodium diets to increased insulin resistance, a condition where the body's cells don't respond effectively to insulin. This can lead to higher blood sugar and insulin levels, which is a major driver of type 2 diabetes and heart disease.

Risks for Heart and Kidney Patients

While moderate reduction is beneficial for many, overly aggressive sodium restriction in patients with heart failure or certain kidney conditions has been linked to increased mortality risks. This highlights the importance of individualizing nutritional recommendations and avoiding a one-size-fits-all approach.

Other Potential Side Effects

Extremely low sodium levels can also cause:

Low blood pressure and dizziness
Loss of appetite
Increased thirst
Brain fog

Comparison: Moderate vs. Excessive Sodium Reduction


Feature	Moderate Sodium Reduction	Excessive Sodium Restriction
Primary Goal	Reduce excess intake from processed foods towards recommended limits.	Severe elimination of almost all salt from the diet.
Typical Results	Lower blood pressure, reduced risk of heart disease, enhanced effect of blood pressure medication.	Risk of hyponatremia, muscle cramps, fatigue, confusion. Potential increase in insulin resistance and mortality risks for certain individuals.
Taste Adjustment	Gradual reduction allows taste buds to adapt, often leading to a preference for less salty flavors.	Drastic change can make food seem bland and unappealing.
Health Status	Beneficial for most healthy individuals and those with high blood pressure.	Can be dangerous, especially for athletes, older adults, and those with specific chronic diseases.

How to Manage Your Sodium Intake Safely

Achieving an optimal sodium balance doesn't require eliminating all salt but rather focusing on reducing your intake from the most concentrated sources. The World Health Organization (WHO) recommends less than 2,000 mg of sodium per day (equivalent to under 5g of salt) for adults.

Tips for Safe Sodium Reduction

Prioritize Fresh Foods: The majority of dietary sodium comes from processed and packaged items. Focus your diet on fresh fruits, vegetables, and whole foods that are naturally low in sodium.
Read Nutrition Labels: Always check the sodium content on packaged foods. The % Daily Value is a useful tool, where 5% or less per serving is low, and 20% or more is high.
Flavor with Spices and Herbs: Use herbs, spices, garlic, lemon, and other seasonings to boost flavor instead of relying on salt.
Cook at Home: Preparing your own food gives you complete control over the amount of salt added.
Rinse Canned Foods: Rinsing canned vegetables or beans can remove a significant portion of their sodium content.
Consult a Professional: If you have high blood pressure, heart disease, or are a high-endurance athlete, discuss your sodium and fluid intake with a doctor or registered dietitian.

Conclusion: Finding Your Optimal Sodium Balance

While reducing high sodium intake is a well-supported health strategy for many, the phrase "eating less sodium" is not a blanket recommendation for severe restriction. For the average person consuming excess processed foods, reducing intake toward recommended guidelines can yield significant benefits, particularly by lowering blood pressure and reducing cardiovascular risk. However, the dangers of restricting sodium too much, leading to hyponatremia and other complications, are a critical consideration. The optimal approach is a balanced one, focusing on consuming whole, unprocessed foods while ensuring adequate intake to support vital bodily functions. Always consult a healthcare professional to determine the right dietary strategy for your individual health needs. For more information, refer to guidelines from trusted health organizations, such as the World Health Organization.

Frequently Asked Questions

Hyponatremia is a condition where the concentration of sodium in your blood is abnormally low. It can be caused by drinking too much water without replacing electrolytes or by restricting sodium intake too severely.

The early signs of low sodium can be mild and non-specific, including headaches, nausea, fatigue, and muscle cramps. As the condition worsens, more severe symptoms can develop.

Most health organizations, like the World Health Organization, recommend that adults consume less than 2,000 mg of sodium per day, which is equivalent to less than 5 grams of salt. However, individuals with certain health conditions or high activity levels may require different amounts, and a medical professional should be consulted.

Yes, it is possible for healthy individuals to get enough sodium from whole foods. Most dietary excess comes from added salt in processed foods, and the minimal amount required for normal function is often naturally present in a balanced, whole-food diet.

People with certain medical conditions, such as heart failure or kidney disease, are at higher risk. Athletes, particularly those participating in long-distance endurance events, can also be at risk if they drink too much water without replacing lost sodium.

Yes, low sodium levels can cause 'brain fog' and confusion. In severe cases, brain swelling can occur, leading to serious neurological issues.

Focus on reducing your consumption of processed foods, reading nutrition labels, and using herbs and spices for flavor instead of salt. These actions help lower intake toward a healthy, moderate range without the risks of severe restriction.