Sodium Intake

[Goosteady]

Hello friends,

I am currently 280 pounds and attempting to lose a lot of weight. I am on a pretty good diet now that includes lean meats and green vegetables, oats, and two gallons of water a day. I get 90% of my carbs in the mornings and then stick to mainly high protien foods for the remainder of my meals. I do cardio a few days a week and weight train some. The plan is working out great as I have lost almost ten pounds since I started a few weeks ago.

Now that that is out of the way, my question is about how many mg's of sodium I should be taking in on a daily basis. Thank you.

[YellowJacket]

According to the RDA, 2400mgs a day is the recommended intake, of course we know the RDA is a joke. This study shows the efficacy of 2,400mg of sodium when given to overweight, hypertensive individuals:
: J Nephrol. 2002 Jan-Feb;15(1):1-6. Related Articles, Links
Click here to read
Salt intake and hypertension therapy.

Milan A, Mulatero P, Rabbia F, Veglio F.

Department of Medicine and Experimental Oncology, University of Turin, Italy.

Hypertension is a risk factor for cardiovascular and renal organ damage. Environmental conditions affect the development of high blood pressure (BP), although genetic influences are also important. Current international guidelines recommend reducing dietary sodium to no more than 100 mmol (about 2.4 g sodium or approximately 6 g salt) per day to prevent BP rising; the current intake of sodium in industrialized countries is approximately double the recommended amount. Clinical trials (DASH and TOHP studies) have shown that dietary factors are fundamental in the prevention and control of BP. Low dietary sodium intake is particularly effective in preventing hypertension in subjects with an increased risk such as the overweight, borderline hypertensives or the elderly. A low-salt diet combined with anti-hypertensive therapies facilitates BP reduction independent of race. The hypotensive effect of calcium channel blockers is less dependent on salt intake than other drugs, such as ACE inhibitors or diuretics. Reduced sodium intake associated with other dietary changes (such as weight loss, and increasing potassium, calcium and magnesium intake) are important instruments for the prevention and therapy of hypertension.

I would shoot for around 2,000mgs a day, but as always, anything less is acceptable. Watch canned foods and processed foods, there's where the majority of your sodium is going to come from. If youre worried about cutting water weight, try any over-the-counter diuretic, such as caffeine or green tea.

[Goosteady]

Thanks YJ.

Your wealth of knowledge is vast and you are indispensable to this forum.