What will happen if we have more salt? Risks and Solutions

January 13, 2026 •

3 min read

According to the World Health Organization, the average global adult consumes more than double the recommended daily amount of salt. This excessive intake of sodium is a driving factor behind serious health issues. So, what will happen if we have more salt and why is it so detrimental?

Quick Summary

Excessive salt consumption leads to short-term issues like bloating and increased thirst, and long-term risks including high blood pressure, heart disease, and kidney problems. More than 70% of sodium intake comes from processed and restaurant foods.

Key Points

Fluid Imbalance: Excess salt intake causes your body to retain more water, leading to bloating, puffiness, and a feeling of thirst.
High Blood Pressure: Chronically high sodium consumption can lead to hypertension (high blood pressure) as increased fluid volume stresses blood vessel walls.
Heart Disease and Stroke Risk: Sustained high blood pressure from excess salt significantly increases the risk of developing cardiovascular diseases, including heart attacks and strokes.
Kidney Strain: The kidneys work harder to process and excrete excess sodium, which can lead to long-term kidney damage and disease.
Bone Weakness: A high sodium diet can result in increased calcium excretion, potentially leading to weakened bones and a higher risk of osteoporosis.
Sodium is Hidden: A large portion of sodium intake comes from processed, packaged, and restaurant foods, making it easy to consume too much unknowingly.
Reduce Intake: You can lower your sodium consumption by checking food labels, cooking at home, and flavoring meals with herbs and spices instead of salt.

The Immediate Effects of Excess Salt

When you consume a meal high in sodium, your body immediately begins to react. Sodium plays a crucial role in regulating fluid balance, and an overload disrupts this process. The kidneys are forced to work overtime to excrete the excess salt, but in the short term, the body retains extra water to dilute the sodium concentration.

Bloating and Water Retention: This is one of the most common and noticeable immediate effects. The excess fluid retention leads to puffiness, especially around the face, hands, and feet.
Increased Thirst: Your body's natural response to a high sodium-to-water ratio is to signal for more fluid to help balance it out. This is why salty snacks often leave you feeling very thirsty.
Temporary Rise in Blood Pressure: The increased blood volume from water retention puts extra pressure on your blood vessel walls, causing a temporary spike in blood pressure.
Headaches and Fatigue: Dehydration, a consequence of your body struggling to balance its fluid levels, can trigger headaches and a general sense of fatigue.

The Long-Term Consequences of High Sodium

While the immediate effects are temporary, consistently consuming too much salt can lead to serious and chronic health problems. The sustained strain on your body's systems can have a lasting and damaging impact.

Cardiovascular and Kidney Damage

High blood pressure, also known as hypertension, is the most significant long-term consequence of a high-sodium diet. The continuous strain from pumping harder against increased blood volume increases the risk of heart attack, stroke, and heart failure. Excessive salt consumption also burdens the kidneys, potentially leading to kidney disease and stones.

Impact on Bone and Stomach Health

High sodium intake can cause the body to excrete more calcium, which can weaken bones over time and increase the risk of osteoporosis. Some research also suggests a potential link between high salt diets and an increased risk of stomach cancer.

How to Manage Your Salt Intake

Managing sodium intake is challenging due to hidden salt in processed foods, but making informed choices helps.

Comparison of Sodium in Common Foods


Food Item	High Sodium Option	Low Sodium Alternative
Soup	Canned Chicken Noodle Soup (700+ mg)	Homemade Chicken Soup (100 mg)
Snack	Salted Pretzels (500+ mg per serving)	Unsalted Nuts (5 mg per serving)
Meal	Frozen Lasagna (800+ mg)	Homemade Lasagna (250 mg)
Sauce	Jarred Pasta Sauce (400+ mg per 1/2 cup)	No-Salt-Added Sauce (50 mg per 1/2 cup)

Tips for a Lower Sodium Diet

Read Nutrition Labels: Check sodium content per serving.
Cook at Home: Control salt amounts by preparing your meals.
Use Alternatives: Flavor food with herbs, spices, garlic, lemon, or vinegar.
Eat Fresh: Choose naturally low-sodium fresh foods.
Rinse Canned Foods: Remove some added sodium by rinsing canned items.

Conclusion: A Balancing Act for Better Health

What will happen if we have more salt involves systemic strain and long-term health risks. While essential, modern diets often contain too much sodium, leading to issues from bloating to severe risks like high blood pressure, heart disease, and kidney damage. Making conscious dietary choices, checking labels, and opting for fresh foods helps control sodium intake and promotes a healthier future. Small changes can significantly improve overall well-being. Reducing salt intake is an effective step for long-term health. The World Health Organization recommends less than 2,000 mg of sodium (under 5 grams of salt) daily. This article offers general information and is not a substitute for professional medical advice.

Note: The World Health Organization recommends limiting sodium intake to less than 2,000 mg per day, which is equivalent to less than 5 grams of salt (approx. 1 teaspoon).

Important: This article provides general health information and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns or before making significant dietary changes.

Frequently Asked Questions

In the short term, eating too much salt can cause you to feel bloated and experience water retention as your body holds onto extra fluid to dilute the excess sodium. You may also feel very thirsty and experience a temporary rise in blood pressure.

Long-term risks include high blood pressure, which can lead to serious cardiovascular problems like heart attacks and strokes. Excessive salt intake can also cause kidney disease, kidney stones, and osteoporosis due to increased calcium loss.

Excess sodium in the bloodstream causes the body to retain more water. This increased blood volume forces your heart to work harder to pump blood, which raises the pressure against the artery walls and results in high blood pressure.

Yes, high salt intake puts a heavy strain on your kidneys. They must work harder to filter out the excess sodium and fluid from your blood, which can lead to damage over time and increase the risk of kidney disease.

To reduce salt intake, read nutrition labels carefully, limit processed foods, and cook more meals at home. Use herbs, spices, and other seasonings to add flavor instead of relying on salt.

Yes, excessive sodium intake can cause the body to excrete more calcium through urine. Over time, this calcium loss can weaken your bones and contribute to the development of osteoporosis.

The World Health Organization recommends consuming less than 5 grams of salt per day for adults, which is approximately one teaspoon. Most people worldwide consume significantly more than this.