Eating too much salt may lead to short- and long-term health issues, including high blood pressure, bloating, and hypernatremia (high blood sodium levels). The body needs some salt to function, but it’s best to moderate your intake.

Table salt, also called sodium chloride, is essential for your body’s functions, including nerve signaling and muscle movements. It’s also essential for regulating your blood pressure and the water balance in your cells.

However, eating too much salt may cause adverse health effects in the short and long term.

Eating too much salt may cause immediate physical symptoms, though not everyone will experience them.

Thirst

The body uses many mechanisms to regulate its water and sodium balances. One way is by changing your thirst levels.

Increased thirst can be a sign that your blood sodium levels are elevated. Thirst makes you drink more, which hydrates you and helps restore moderate blood sodium levels.

A 2010 research review suggests that a 2% to 3% increase in your blood sodium concentration can lead to feelings of thirst.

Water retention

Eating more salt can make the kidneys retain more fluid. They do this to maintain a healthy sodium concentration in your body.

Water retention may cause symptoms like bloating and swelling, also called edema. Not everyone will experience this, but if you do, it may be especially noticeable in your arms or legs.

Hypernatremia

Your blood should generally contain 135 to 145 millimoles per liter (mmol/L) of sodium.

If sodium levels in the blood are 145 mmol/L or higher, there is a risk of hypernatremia. Hypernatremia can result from:

  • losing too much water from factors like severe sweating, vomiting, or diarrhea
  • consuming too much salt in a short period of time
  • certain medical conditions, including burns, kidney problems, and hormonal disorders
  • not drinking enough water

Symptoms of hypernatremia may include:

  • confusion
  • extreme thirst
  • muscle twitching
  • seizures
  • swelling of the brain

Treatment involves addressing the underlying cause and slowly bringing your blood sodium back to a moderate level. This may include oral intake or an intravenous (through a vein) drip of fluids in a hospital over a few days.

Consuming too much salt over longer periods can contribute to chronic (long-term) health conditions.

High blood pressure

Over time, consistently consuming excessive amounts of salt may increase the risk of developing high blood pressure. Eating too much sodium may raise your blood pressure, and reducing your sodium intake may help lower it.

Other conditions

In addition to increasing blood pressure, the American Heart Association (AHA) also notes that eating too much salt may increase the risk of other conditions, including:

  • stroke
  • heart failure
  • kidney stones
  • kidney disease

Stomach cancer

According to a 2020 study, a diet high in salt may increase the risk of stomach cancer when compared with a low salt diet.

Although the exact mechanisms aren’t clear, the researchers suggest that excessive sodium may damage the stomach lining or influence certain bacteria to promote cancer development.

Still, more studies are needed to better understand how salt may affect cancer risk.

»Dsicover:Low sodium diet

Though too much salt can come with health risks, some salt is vital for health and survival.

For example, your body needs sodium for:

  • nerve function and signaling
  • muscle contraction
  • fluid balance
  • regulation of blood volume and pressure

Without enough sodium, you may experience symptoms like:

  • nausea and vomiting
  • headache
  • confusion or agitation
  • fatigue
  • muscle cramps
  • seizures

The AHA recommends consuming around 1,500 milligrams (mg) of sodium per day for heart health. Most people eat far more than that.

It’s possible, but rare, to overdose on salt.

Acute salt poisoning can occur if a person consumes an extremely high amount of sodium in a short period. For example, it can happen if children accidentally consume too much. It can also be a concern for individuals with specific eating disorders.

A salt overdose can cause life threatening conditions like seizures and coma. In extreme cases, death may occur.

The exact amount that’s dangerous can change based on factors such as a person’s weight and hydration levels. In general, eating a few teaspoons in a short period of time can be dangerous for children, and a few tablespoons can be dangerous for adults.

If you’ve eaten a lot of salt within the last hours or day, drinking plenty of water may help your body flush out excess sodium. This can help reduce symptoms like bloating and excessive thirst.

If you have eaten several teaspoons or more in a very short period and feel unwell, get immediate medical attention. Hypernatremia may require hospitalization.

In the long term, consider reducing the amount of salt you consume. The AHA suggests:

  • looking at product labels before buying food products, such as canned foods, sauces, and prepared foods
  • picking poultry that has not been injected with saline or broth
  • seasoning food with ingredients like fresh herbs and dried spices instead of salt
  • cooking food like rice and pasta without salt
  • requesting low salt options when eating out
  • tasting your food before adding any extra salt

You can also consider increasing your intake of potassium-rich foods, such as bananas, spinach, and sweet potatoes. Potassium can help counteract the effects of sodium.

Salt is necessary in moderate amounts, but excessive intake can lead to both short-term discomfort and serious long-term health risks.

Limiting your salt intake is a good way to support good heart health. Consider strategies like checking food labels for sodium content and seasoning your food with herbs and spices instead of salt.

If you need more support, a registered dietitian can help you identify salt sources in your diet and find ways to lower your salt intake.