Salt and swelling: how excess sodium affects how you feel
Morning facial puffiness and heavy legs in the evening are sometimes linked not to water, but to how much salt you ate the day before. Here's how it works.
Morning facial puffiness or heavy legs in the evening are common companions of a day with too much salt, especially if it involved ready meals or snacks.
How salt is linked to swelling
Sodium holds water in the body to maintain fluid balance. Excess salt makes the body retain more fluid, which shows up as puffiness and heaviness.
Where hidden salt lurks
- Ready-made sauces, canned goods and semi-prepared foods — the main source of hidden salt in the diet.
- Bread and baked goods — the salt in them is often not noticeable by taste.
- Restaurant food is usually saltier than home cooking.
How to cut back on salt gradually
Suddenly cutting out salt often makes food taste bland and leads to giving up. Reduce it gradually, adding herbs, spices and lemon juice — taste buds adapt within a few weeks.
For fluid intake, see "How much water you really need", and for heart health, "Heart health".
Questions and answers
Why do you get thirstier after salty food?
The body dilutes excess sodium with fluid to maintain balance — that's the source of both thirst and temporary water retention.
How much salt is considered normal per day?
Most guidelines limit intake to about 5-6 grams of salt a day, but many people actually eat noticeably more because of processed foods.
How can you cut back on salt without losing flavor?
Use herbs and spices instead of salt, cook at home more often than buying ready meals, and reduce salt gradually — taste buds adapt within a few weeks.