VEGANALYZEDaily Sodium Requirement
The exact amount of the actual requirement cannot be determined yet. Results from 2012 show that sodium intake above 6.0 g and below 2.5 g per day is associated with an increased cardiovascular risk 1. For comparison, the American Heart Association recommends a maximum of only 1,500 mg of sodium per day for optimal heart health 2. Other scientists consider intake levels of 1,500 to 2,300 mg per day appropriate in view of cardiovascular conditions such as high blood pressure 3.
Sodium Requirement for Germany
For comparison: The guidelines for Germany are even lower. For Germany, the following estimated values have been issued as daily sodium intake recommendations 4.
| Gender and Age Group | Amount in mg |
|---|---|
| Males | |
| ≥ 19 years | 2,000 |
| Females | |
| ≥ 19 years | 1,500 |
| Pregnant | 1,500 |
| Breastfeeding | 1,500 |
| Children / Adolescents | |
| 0 to < 4 months | 130 |
| 4 to < 12 months | 200 |
| 1 to < 4 years | 400 |
| 4 to < 7 years | 500 |
| 7 to < 10 years | 750 |
| 10 to < 13 years | 1,100 |
| 13 to < 15 years | 1,400 |
| 15 to < 19 years | 1,500 |
Athletes have a higher sodium requirement
Athletes have a higher sodium requirement because the mineral is lost through sweat. During endurance training lasting over four hours, the body's sodium levels should be replenished with sports drinks or food to avoid the risk of sodium deficiency 5. People engaged in heavy physical activities, especially in hot conditions, can also lose significant amounts of sodium 6. Therefore, it is advisable to consume sodium-rich foods (see Sodium Table) at regular intervals.
Nevertheless, excessive sodium intake during sports can have negative health effects, such as hypertension 7.