Key takeaways
- WHO recommends less than 5g of salt (2g sodium) per day for adults.
- Infants (0-12 months): Less than 1g salt per day.
- Athletes lose 200-2,000mg sodium per liter of sweat depending on individual variation and fitness level.
Understanding how much salt to consume daily is essential for cardiovascular health. The relationship between salt and health is nuanced-too much raises blood pressure, but too little can also cause problems. Current guidelines differ by organization, age, and activity level.
Official Recommendations
WHO recommends less than 5g of salt (2g sodium) per day for adults. American Heart Association recommends no more than 2,300mg sodium (about 1 teaspoon of salt), ideally 1,500mg. Average American consumption is about 3,400mg sodium daily-well above guidelines. Most dietary sodium (over 70%) comes from processed and restaurant foods, not the salt shaker.
Salt Intake by Age Group
Infants (0-12 months): Less than 1g salt per day. Toddlers (1-3 years): Max 2g salt. Children (4-6 years): Max 3g. Children (7-10 years): Max 5g. Adolescents (11-17): Max 6g. Adults: Max 5-6g (varies by guideline). Athletes and heavy sweaters may need more to replace losses.
Salt for Athletes
Athletes lose 200-2,000mg sodium per liter of sweat depending on individual variation and fitness level. Endurance athletes exercising for more than 1 hour in heat may need to supplement sodium during exercise. Hyponatremia (dangerously low sodium) from excessive water intake without salt replacement is a real risk during marathons and triathlons.