Eat Too Much Sodium Last Night? Here’s What To Do Today

Cutting back on your salt intake is often easier said than done. Even when you’ve ditched the salt shaker, sodium can still sneak into your diet in a variety of ways from canned foods to deli meats and cheeses. In fact, most Americans eat as much as 3,400 milligrams of sodium a day—far above the daily limit of 2,300 milligrams recommended by the 2020-2025 Dietary Guidelines for Americans (DGAs).

While our bodies do need some sodium, eating too much sodium over the long-term can put you at risk for serious health concerns like heart disease or high blood pressure. So what should you do when you check out the nutrition facts and realize the dinner you had last night was saltier than you expected? Don’t worry, we asked registered dietitians to give us their best tips for recovering from eating too much sodium. 

1. Drink Lots of Water

There’s a reason that you often feel thirsty after a salty meal or snack, your body is trying to correct its sodium-to-water ratio. “Drinking water after a salty meal helps flush excess sodium from your body through urine” says Veronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian. Although it may seem counterintuitive, drinking some extra water will also help reduce that bloated feeling often caused by water retention from excess sodium intake, she adds. 

Upping your water intake isn’t the only way to rehydrate after a particularly salty meal. Amy Goldsmith, RDN, LDN, owner of Kindred Nutrition & Kinetics, Frederick, MD, suggests that you reach for more high-water content foods like fruits and vegetables as they can also help you dilute and flush out the extra sodium in your body. Some examples of hydrating foods to choose include cucumbers, watermelon and celery. 

2. Sweat it Out

If you’re looking for another way to reset after a salty meal, try working up a sweat with your favorite workout. “Exercising boosts circulation and promotes sodium loss through sweat” says Umo Callins, M.S., RD/LD, CSSD, CPT, a sports dietitian and fitness coach with Well Rooted Health and Nutrition based in Oklahoma City, Oklahoma. Since water is the other primary component in your sweat, make sure that you are also staying hydrated with water during your workout.

3. Prioritize Potassium-Rich Foods

Sodium and potassium work together to maintain fluid balance in your body. So if you want to counteract the effects of too much sodium, upping your potassium intake can help. “Potassium works in opposition to sodium in the body, so eating potassium-rich foods like bananas, oranges, spinach and sweet potatoes can help balance sodium levels,” says Rouse. 

While most of us are eating too much sodium, we’re often missing the mark on potassium. The American Heart Association (AHA) recommends that most women get 2,600 milligrams of potassium a day and men should aim for 3,400 milligrams per day. If you had a high-sodium meal last night, try incorporating some high-potassium foods like avocado, yogurt, bananas and leafy greens to your breakfast. Avocado toast or a yogurt bowl are great balanced options. 

4. Have a Low-Sodium Breakfast

Having too much sodium on one day won’t derail your healthy eating efforts forever—it’s more important to aim for balance in your overall eating pattern. Get back on track by starting your day off with a low-sodium breakfast, ideally less than 600 milligrams of sodium in total. Looking for some inspiration? Try some of our favorite low-sodium breakfasts like our Avocado & Kale Omelette, Cinnamon Roll Overnight Oats, and Berry-Almond Smoothie Bowl. And you don’t have to stop there, we have plenty of great options for low-sodium lunch and dinners ideas.

Other Ways to Lower Your Sodium Intake 

Here are some other strategies to help you maintain your health goals and reduce your overall sodium intake. 

• Make Label Reading a Habit: Sodium is added to most foods that are packaged. For this reason, becoming a label reader can be a practical strategy for lowering your sodium intake. “Pay attention not to just the total sodium amount in the product, but also look at the amount per serving size, as this can help you determine whether the sodium content aligns with the portion you plan to eat,” says Callins. The sodium content of foods varies widely, even between two of the same product but from different brands. Double check labels to find the lowest sodium options. 
• Cook From Scratch: “Preparing meals from scratch is fundamental to lowering sodium intake,” says Rouse. “By cooking at home, you can take control of how much salt goes into your meals while enjoying the freedom to experiment with spices and herbs for added flavor.” 
• Snack Smart: A common source of too much sodium in our diets is from salty snacks. Stay ahead of hunger and support your nutrition goals by keeping your kitchen stocked with lower-sodium snack options. Need some snack-inspo to get you started? Check out this list of low-sodium snacks that are also low in saturated fat to support heart health.

The Bottom Line

Don’t let one salty meal or snack derail your efforts to lower your sodium intake. These simple dietitian-recommend action steps like increasing your water intake, working out and eating potassium-rich foods can help you get back on track in no time. It’s also a good opportunity to reflect on the circumstances (such as excess stress or lack of sleep) that had you reaching for saltier foods so you can find a way to adjust your routine in the future. Take heart, one high-sodium meal or snack won’t impact your heart health as much as your overall eating pattern over the years.