Why Getting Enough Salt is Actually the Secret to Better Energy

Disclosure: This post may contain affiliate links. Purchases through these links support our site at no extra cost to you.

I used to think salt was the enemy. I’d buy the ‘low sodium’ everything and feel like a saint… until I started getting these weird dizzy spells during my 6 AM CrossFit sessions back in ’24. I’m talking ‘seeing stars’ while doing simple squats. My doctor eventually told me I was basically flushing my system dry because I drank too much water without getting enough salt. Look, the narrative that salt is a silent killer is mostly based on people eating processed junk, not those of us trying to actually move our bodies and stay sharp. Getting enough salt is literally the difference between feeling like a zombie and actually having a life.

We’ve been lied to about sodium for decades

Most health advice focuses on the average person eating 4,000mg of sodium from frozen pizzas and fast food. If that’s you, yeah, maybe chill. But if you’re cooking at home and sweating? You’re likely deficient. I switched to using Redmond Real Salt (it’s about $12.99 for a shaker on Amazon right now) and stopped fearing the shaker entirely. Real talk: your body needs sodium to maintain blood volume. Without it, your heart has to work twice as hard to pump blood that’s basically too thin. I noticed my resting heart rate dropped by about 5 beats per minute once I stopped being a ‘salt-phobe’ and started seasoning my meals properly. It’s not about eating junk; it’s about supporting your physiology.

The difference between table salt and mineral salt

Standard table salt is chemically processed and stripped of everything but sodium chloride. I always reach for unrefined options like Celtic Sea Salt or Redmond. They contain trace minerals like magnesium and potassium that help balance the sodium. Plus, they actually taste like food, not just chemicals.

Why water alone isn’t actually hydrating you

You can drink 4 liters of water a day and still be clinically dehydrated. I learned this the hard way during a heatwave last July. If you don’t have enough salt, the water just passes through you—hence why you’re running to the bathroom every 20 minutes. You need that osmotic pressure to get fluid into your cells. I started using LMNT electrolyte packets—they’re about $45 for a box of 30, but the 1,000mg of sodium per stick is a literal lifesaver for my afternoon brain fog. Since I started this routine, I don’t get those ‘dehydration headaches’ anymore. Just make sure you check with your doctor if you have a history of kidney issues or salt-sensitive hypertension before you go overboard.

How to spot the ‘Low Salt’ slump

If you’re feeling sluggish, getting leg cramps at night, or feeling lightheaded when you stand up quickly, you’re probably low. I used to think I needed more caffeine, but usually, I just needed a pinch of salt in my water.

How much sodium do you actually need every day?

The standard guidelines say 2,300mg, but for active people, that’s tiny. I usually shoot for 4,000mg to 5,000mg of sodium. Note: that’s sodium, not salt. Salt is only about 40% sodium by weight. So you actually need about 2 to 2.5 teaspoons of salt daily. It sounds like a lot, but when you’re losing salt through sweat and breath, it goes fast. I usually track mine for a week every few months using an app like Cronometer just to make sure I’m not slipping back into old habits. It’s wild how much better my recovery feels when I hit those numbers consistently. My muscles don’t feel like lead the day after a heavy lift anymore.

Timing your salt intake for maximum energy

I put 1/2 teaspoon of salt in 16oz of water first thing in the morning. It’s better than a double espresso for waking up your brain. I also take a hit of electrolytes about 30 minutes before I hit the gym.

Your brain is basically a salty electrical sponge

Neurons need sodium to fire. Period. When I was on a low-salt kick, I couldn’t focus for more than 20 minutes at a time. I felt like I was living in a constant cloud. Once I upped my intake, the ‘afternoon slump’ around 3 PM almost vanished. It’s not magic; it’s just basic biology. Your nervous system relies on the sodium-potassium pump to send signals. If you’re low on the raw materials, the signals get weak. I’ve seen friends try all these expensive nootropics when all they really needed was to stop drinking plain, filtered water all day and add some minerals back in. It’s the cheapest ‘biohack’ on the planet.

Why salt helps you sleep better at night

This sounds counterintuitive, but low sodium raises your cortisol levels. If you’re waking up at 3 AM with a racing heart, try having a tiny bit of salt before bed. It can help lower that stress response and keep you asleep.

⭐ Pro Tips

• Salt your water, not just your food. Adding a pinch of Redmond Real Salt to every liter of water makes a massive difference in how much you actually absorb.
• Buy your high-quality salt in bulk. I get the 10lb buckets of Redmond for about $85; it sounds crazy, but it saves me nearly $40 a year compared to buying individual shakers.
• Try the ‘Lick Test’. If you’re craving sugar, try licking a tiny bit of salt off your hand first. Often, your brain confuses salt cravings for sugar cravings.

Frequently Asked Questions

Final Thoughts

Look, I’m not saying you should go eat a bag of potato chips and call it ‘health.’ But stop being afraid of the salt shaker. If you’re active, drinking lots of water, and eating whole foods, you probably need way more salt than you think. Try upping your intake for a week—especially in the mornings—and see if that brain fog lifts. Just keep your doctor in the loop, especially if you have existing heart issues. Your body will thank you.