Most people are well aware that too much salt is bad for their health. What many don’t realize, however, is just how easy it is to ingest way more sodium than is recommended by doctors and nutritionists. The average American diet contains around 3,400 milligrams of sodium per day, which is well over the recommended limit of 2,300 milligrams.
High sodium intake can lead to a host of health problems, including high blood pressure, stroke, and heart disease. It’s important to be proactive about flushing excess sodium out of your system to avoid these serious health risks. So, how can you flush out all that excess sodium and get your levels back down to a healthy range? Keep reading to get the answer.
How To Flush Out Sodium From Your Body
1. Drink Plenty of Water
Drinking lots of water help your kidneys flush out sodium and other toxins from your body. How much water should you drink to flush sodium out of your system? A general rule of thumb is to drink 8 to 12 glasses of water per day if you’ve been eating salty foods.
2. Eat More Potassium-Rich Foods
Potassium helps balance out the effects of sodium in your body and can help reduce high blood pressure. Put it another way: If you eat more potassium, your body will get rid of more sodium through your urine. Some potassium-rich foods include sweet potatoes, spinach, avocado, swiss chard, beans, and bananas.
3. Get some exercise
Sweating helps expel salt from your body, so a good workout can also help flush sodium out of your system. Exercise also helps promote healthy blood pressure levels.
4. Limit Processed Foods
Processed foods are notorious for being high in sodium content. If you’re trying to flush excess sodium out of your body, limit your intake of processed meats, cheeses, chipotle sauces, salad dressings, and frozen dinners.
5. Avoid Excessive Salt Intake When Cooking
When cooking at home, be mindful of how much salt you’re using. Opt for herbs and spices to flavor your food instead of salt. When dining out, choose dishes that are labeled “light,” “low-sodium,” or “no salt added.”
Frequently Asked Questions
What can I drink to help flush out the sodium?
In addition to water, you can also drink green tea, herbal tea, or cranberry juice. These fluids help promote diuresis, which is the increased production of urine. This helps flush out sodium and other toxins from your body.
What are some signs that I’m eating too much sodium?
Frequent urination, persistent thirst, high blood pressure, and swollen hands and feet are all signs that you may be eating too much sodium.
Are there any foods I should avoid if I’m trying to flush out the sodium?
Yes, there are certain foods you should avoid if you’re trying to flush out sodium from your body. These include processed foods such as lunch meats and canned soups, as well as fast food and salty snacks such as chips and pretzels. Instead, focus on eating fresh fruits, vegetables, and whole grains.
How long does it take for the effects of excess sodium to go away?
It may take 2 to 3 days for your body to eliminate the excess salt.
The bottom line
There are a few things you can do to help flush excess sodium from your system: drink plenty of water, eat potassium-rich foods like bananas and sweet potatoes, avoid processed foods and salty snacks, and get regular exercise. By following these steps, you can help reduce the amount of sodium in your system and avoid health complications down the road. Thanks for reading!