Recommended sodium intake per day.

[Alfz]

I do cardio like twice a week. Low intensity. And i sweat a lot.


Whats a good range of sodium intake per day?

[24/7 Study]

If you really feel the need to calculate them.... keep in the ranges between :

The RNI (UK reccomendations) for sodium = 1600mg.
The RDA (US reccomendations) for sodium = 2400mg.
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I don't think you need to take note of sodium intake it is so commonly found in foods. Rather, just make sure you are getting in enough potassium.

Potassium = 3500mg.

[24/7 Study]

Also, if you are concerned about your electrolyte balance fluctuation due to aerobic exercise, then Gatorade can be a great thing for you. The Gatorade will re-fuel your electrolytes (sodium & potassium), and since it is a fast acting carb source, it can quickly be used to replenish muscle glycogen stores.

Also, make sure you are consuming enough carbohydrates and taking in enough water.

For every 2.7g of glycogen stored, it carries 1g of water with it into the muscle cells. Muscle tissue is about 70-72% water, and your body made up of about >60% water.

Avoid or limit caffeine consumption as caffeine is a diuretic substance (will make you urinate more, and make you more prone to dehydration [dehydration varies greatly, it is not always 'life threatening' or to the point where you need to be put in a hospital]).

Same thing goes for creatine. If you are taking in extra creatine, make sure to drink extra water.

Typically it is reccomended to drink about 2L of water per day.

[24/7 Study]

I hope that answers your question, and my info helped out.

[24/7 Study]

Potassium sources include:

1. Potato, 844mg.
2. Black beans (1cup), 801mg.
3. Bannana, 451mg.
4. Milk (1cup), 381mg.
5. Tomato, 273mg.
6. Ground beef (3oz.), 205mg.

[Alfz]

I drink like 5-6 cups a day..so it shudnt REALLY be a problem


And the reason of concern for sodium is also partly due to my blood pressure.

[24/7 Study]

Originally Posted by Alfz

I drink like 5-6 cups a day..so it shudnt REALLY be a problem


And the reason of concern for sodium is also partly due to my blood pressure.

If you have high blood pressure you should try to keep sodium chloride at a minimum.

You should probablt be getting in at the very minimum two litres of water per day (this equates to 8 cups). If you can, then increase to about 2-4L/day.

Do you want a list of foods low in sodium?

[24/7 Study]

Quick pointers:

1. Don't EVER add (table) salt to foods.

2. Avoid fast foods, junk foods, T.V. dinners, seasonings, and if you can avoid or limit intake of consumption from canned foods, seeing how canned foods are typically loaded with salt and sugar to enhance taste. Also limit consumption of products like, ketchup, mustard, salsa, gravy, dressings, and sauce (in-general). Avoid processed cheese, and crackers (heavily salted). Obviously avoid salted nuts. Avoid tomato 'juice,' as well as other types of salt.
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Before I continue, how are your cholesterol levels doing?

[24/7 Study]

3. Good foods include: *Kiwi, and fruits in general. Vegetables (in general), and fish, as well as lean meats are good food sources. Oats, whole grain breads, and brown rice. Milk and dairy are good.

4. Try to eat fresh foods, and make sure that they are un-processed, and low in sodium or salt-free.
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This should put you on the right track.

[Alfz]

Since im on creatine..My water intake is at least 1 gallon a day.

Isit alright to add like 2teaspoon of chilli a day?//

And im eating this right now.

Look good?

2 potatos
160g chicken breast
Some chilli

Does the chilli look a lot??

[24/7 Study]

Thats not only what you eat throughout the day is it..... I hope not.

Answer: The chilli should be fine. As I said earlier, just make sure to keep sodium in check, don't exceed the RDA. Keep sodium intake low, and you should be fine. The pointers are a good guide to use.

Assuming that you eat a lot more then what you listed, (and aside from what I already listed) the only reccomendation I have for you is to increase your water consumption.

[Alfz]

I probably eat that meal 2x a day.

And there are so many other food that contains sodium dam.


Any recommendations for seasoning? So that the dam steamed food doesnt taste like ****.

[24/7 Study]

If you eat that meal 2x a day (and nothing else). Then you should definately make changes in your diet ASAP, because you are depriving yourself of calories. You are 16 years old and still growing. Studies have been conducted that conclude eating under 1000 calories a day for long periods of time can permanently stunt growth. Definately not good.

Aside from that, is nutrition. Your macronutrients for so many vital functions there are WAY to many to list. And Micronutrients for various biochemical reactions in the body, and again WAY too many things to list.

Feel free to consume anything I listed above (including foods that you typically want to avoid), and adjust them to your personal preferences. As I said, this was a guide to help you stay on track or choose the right foods. Just so long as you keep sodium intake <2400mg you should be fine. Its really just as simple as reading labels.

[Alfz]

Nonono.. I eat THAT twice a day.. Not to mention 6 eggs..WMB..PB..Cheese..oatmeal etc etc

I couldnt be 167lbs with that alone

[24/7 Study]

Glad to hear.

That post gave me a little bit of a scare there for a moment. lol.
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Any questions?

[Alfz]

is that chilli too excessive for 2 times a day? Or am i just being paranoid?

[24/7 Study]

Originally Posted by Alfz

is that chilli too excessive for 2 times a day? Or am i just being paranoid?

You are being paranoid.

You should be fine, so don't worry about it.

[grapemaster]

those recommendations are upper thresholds not recommended intakes. you will get enough sodium just from foods you eat, it is in them, like any other mineral. if you have high blood pressure take it under 1g a day. Stop eating processed foods and canned foods.

[Alfz]

wow 1g a day? I gotta pass eating this cheese then... 350mg per slice

[grapemaster]

Originally Posted by Alfz

wow 1g a day? I gotta pass eating this cheese then... 350mg per slice

thats what every doctor will tell you to do. it is pretty hard and limits a lot of what you can eat... pretty much all processed foods.

[Alfz]

Originally Posted by grapemaster

thats what every doctor will tell you to do. it is pretty hard and limits a lot of what you can eat... pretty much all processed foods.

Darn