Why are Salt Tablets Bad for You? Exploring the Risks

December 22, 2025 •

3 min read

While salt tablets were once a common remedy for athletes, research reveals significant risks, with an estimated 1.89 million deaths each year associated with consuming too much sodium. Unsupervised use of these tablets can lead to dangerous health conditions, rather than solving dehydration problems.

Quick Summary

Excessive consumption of salt tablets without proper guidance can lead to serious health complications, including hypernatremia, increased blood pressure, and kidney strain. They also risk exacerbating dehydration rather than preventing it, can cause significant gastrointestinal discomfort, and often provide an imbalanced electrolyte profile.

Key Points

Hypernatremia Risk: Consuming concentrated salt can lead to dangerously high blood sodium levels, potentially causing confusion, seizures, and severe dehydration.
Gastrointestinal Side Effects: The high sodium concentration can irritate the stomach lining, causing nausea, vomiting, and cramps during or after use.
Exacerbates Dehydration: Taking salt tablets without drinking adequate water can pull fluid from cells, worsening dehydration rather than preventing it.
Kidney and Heart Strain: Long-term, excessive sodium intake can put a heavy load on the kidneys and lead to increased blood pressure, raising the risk for heart disease and stroke.
Imbalanced Electrolyte Profile: Salt tablets typically only replace sodium, ignoring other vital electrolytes like potassium and magnesium that are also lost in sweat, leading to an imbalance.
Smarter Alternatives Exist: For most people, a balanced diet and water are sufficient, while balanced electrolyte drinks are a safer and more effective option for intense activity.

Understanding the Dangers of Overloading on Sodium

Salt, or sodium chloride, is an essential electrolyte vital for nerve function, muscle contraction, and fluid balance. However, the idea that more is always better, particularly for athletes, is a harmful misconception. Salt tablets deliver a concentrated dose of sodium that can disrupt the body's delicate balance if not managed with careful fluid intake. Many people already consume more sodium than recommended, making the addition of tablets potentially dangerous.

The Immediate Risks: Hypernatremia and Dehydration

Taking too many salt tablets can lead to hypernatremia, a condition characterized by high sodium levels in the blood. This concentrated sodium draws water out of cells, which can intensify dehydration rather than rehydrating the body. Symptoms of hypernatremia can include:

Intense thirst
Restlessness and confusion
Muscle twitching or weakness
Seizures and coma in severe cases

Gastrointestinal Distress

Concentrated salt tablets can also irritate the digestive system.

Nausea and vomiting are common, particularly during exercise.
Stomach cramps and diarrhea can occur as the high salt concentration pulls water into the digestive tract.
These symptoms can worsen dehydration by causing further fluid and electrolyte loss.

Long-Term Consequences for Vital Organs

Regular or excessive use of salt tablets can strain vital organs, especially the kidneys which work to process excess sodium. This can contribute to long-term health issues:

Kidney strain, particularly for those with existing kidney conditions.
High blood pressure, as excess sodium increases blood volume and the burden on the heart. This elevates the risk of heart disease and stroke.
Fluid retention and swelling (edema) can result from the body retaining water to dilute the extra salt.

Ineffective Electrolyte Replenishment

Salt tablets often only provide sodium, neglecting other crucial electrolytes like potassium, magnesium, and calcium that are lost in sweat. This can lead to an electrolyte imbalance. Comprehensive electrolyte supplements are a more balanced option.

Salt Tablets vs. Comprehensive Electrolyte Drinks


Feature	Salt Tablets	Comprehensive Electrolyte Drinks
Sodium Source	Concentrated, single-source sodium chloride	Balanced blend of sodium, potassium, magnesium, and other electrolytes
Balance	Provides sodium only, creating a potential mineral imbalance	Supplies a full spectrum of electrolytes lost in sweat
Gastrointestinal Impact	High risk of nausea, cramps, and upset stomach due to concentration	Formulated to be gentler on the stomach, often with carbohydrates for energy
Hydration Mechanism	Can worsen dehydration if not combined with sufficient water; high risk of hypernatremia	Optimizes fluid absorption and retention more effectively
Best For	Limited, supervised use in specific medical cases or extreme endurance events	General hydration and replenishment during intense or prolonged activity

Conclusion: A Shift Towards Smarter Hydration

The risks associated with salt tablets are significant for most individuals due to their concentrated nature and limited nutrient profile. While they may have specific medical uses under supervision, they are generally not recommended for everyday hydration or athletic use. The potential for hypernatremia, gastrointestinal issues, and organ strain outweighs the perceived benefits for most people. A balanced diet typically provides sufficient electrolytes. For more demanding situations, a balanced electrolyte drink is a safer and more effective way to support hydration and health. Always consult a healthcare professional before using supplements, especially with existing health conditions.

Visit the American Heart Association for more information on managing sodium intake for heart health.

Frequently Asked Questions

Yes, in rare and severe cases, an extreme overdose of salt tablets can lead to fatal hypernatremia, which is a life-threatening elevation of blood sodium levels.

Individuals with high blood pressure, heart disease, or kidney disease should be particularly careful and generally avoid salt tablets, as high sodium intake can worsen these conditions.

Initial symptoms of excessive sodium intake, or mild hypernatremia, can include extreme thirst, fatigue, restlessness, headaches, and confusion.

While some endurance athletes have used them, salt tablets are not ideal. The concentrated dose can cause stomach distress and an imbalanced electrolyte profile. Balanced electrolyte drinks are a much safer and more effective choice for prolonged exertion.

Yes, the high sodium load from salt tablets can increase blood volume and raise blood pressure, making them particularly dangerous for people with hypertension.

For most people, a balanced diet is sufficient. For intense activity, a balanced electrolyte drink or powder containing sodium, potassium, and magnesium is a safer and more effective alternative to one-dimensional salt tablets.

Signs of gastrointestinal distress from salt tablets include nausea, stomach cramps, bloating, and diarrhea, especially when taken during or right after intense exercise.

If medically necessary and prescribed by a doctor, salt tablets should be taken exactly as directed, typically with plenty of water, and often alongside food to minimize stomach upset.