4 situations in which it is recommended to include more sodium in your diet –

1. Very intense training

Practicing physical activities for more than 60 minutes raises body temperature and intensifies sweating. This means that your body eliminates water and, along with it, an essential mineral for your health: sodium. But those who think that the solution is to turn one cup after another to hydrate the body are mistaken.

It’s just that water, by itself, is not able to restore mineral levels in the organism. Then, when your blood concentration drops, dizziness, headaches and mental confusion appear. “If you notice any of these symptoms after exercising or you are leaving a marathon, for example, bet on an isotonic drink instead of pure water”, suggests Renato Zilli, an endocrinologist at Hospital Sírio Libanês, in São Paulo.

2. Very hot days

High temperatures favor heat exchange with the environment and the elimination of water and sodium through sweat. If, during the day, you feel lighter or dizzy, bet on snacks between meals that have a pinch of salt, such as an omelette, a sweet potato snack with shredded chicken or a white cheese tapioca with tomato.

3. In cases of kidney disease

The kidneys control the entry and exit of water and minerals from the body. “Usually, when the body becomes dehydrated, the body retains sodium in the blood to avoid problems”, explains Daniela Gasparini, nutritionist at Estima Nutrição, in São Paulo.

It turns out that in cases of kidney complications, this ability ends up compromised and decompensated – causing a large amount of the mineral to be eliminated through the urine. To avoid this headache, talk to your doctor about the best treatment and whether it is necessary, in the meantime, to reinforce the consumption of the substance.

4. In the use of diuretics

Those who are used to taking diuretics know that the drug increases the number of trips to the bathroom. That is: goodbye water and sodium! This means that you need to be extra careful when it comes to controlling your mineral intake. Therefore, clarify with a specialist the minimum and maximum recommendation for sodium consumption that meets your needs.