These days, we’re filled with content and messages that warn us against eating foods and drinking beverages that are high in sodium. Because of this, many people have a fear of sodium, as consuming too much of it daily can cause health issues like hypertension and more.
However, sodium is still an essential factor in how human bodies function, and having regular levels of it can help with muscle function, fluid balance, and more. As it turns out, when your sodium levels are too low, it can cause a lot of problems for your body and bring on some irritating and exhausting symptoms.
We spoke to health experts like Trista Best, MPH, RD, LD, Martina Ambardjieva, MD, and Hussain Ahmad, MD, about some common signs and symptoms that indicate your body’s sodium levels are too low, so that you can stay on the lookout and avoid serious incidents, like seizures. Read more about them below.
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1. Headaches
There are so many issues and problems that can give us headaches, from dehydration to simple springtime allergies. However, a headache shouldn't always be ignored, as it can be an indicator of some pretty serious issues, like low sodium levels.
According to Dr. Hussain Ahmad, an experienced hospital doctor in the UK, not having enough sodium can cause a "fluid imbalance" in your body and can "lead to brain cell swelling, resulting in headaches that might not respond well to typical pain relievers."
If you're having a persistent headache that won't go away with the help of over-the-counter pain relievers, you may want to check in with your doctor and look into your sodium levels.
2. Nausea or Vomiting
Like headaches, nausea and subsequent vomiting can be brought on from a variety of problems, so it can sometimes be difficult to pinpoint what's happening when you experience it.
One may think that eating too many processed foods that are high in sodium can lead to nausea, which can be true in some cases, but you can also have these symptoms when you don't have enough sodium in your body.
Not consuming the necessary amount of sodium in your body means you're also not getting enough electrolytes, as sodium is a type of electrolyte.
"Disrupted electrolyte balance affects the gut and brain signals, triggering nausea or even vomiting," says Trista Best, a registered dietitian with Balance One Supplements.
3. Fatigue
Feeling extra sleepy or low-energy these days? There's a chance your sodium levels may be too low. Dr. Martina Ambardjieva, a urologist and PhD graduate at Dr. Telx, says that those suffering from symptoms of low sodium "often feel profoundly tired, even with rest."
"This isn't just sleepiness—it's a systemic low-energy state due to impaired cellular function," she continued.
Dr. Ambardjieva explains that sodium plays a role in generating action potentials in your muscles, meaning that when your sodium levels are low, everything else in your body tends to slow down, which can cause fatigue and a lack of energy.
4. Confusion Or Brain Fog
Sometimes, there are few things worse than experiencing brain fog, as it can significantly impact your daily routine, work, social interactions, and more.
If you ever have a sudden bout of brain fog or even feel confused out of the blue, you may want to have your sodium levels checked or increase your intake.
Trista Best states, "Sodium is essential for brain signaling [and] low levels can impair mental clarity, concentration, and memory." Dr. Ahmad also mentioned that "difficulty focusing" can also be a signal of low sodium levels.
5. Loss Of Appetite
This symptom may surprise you, but sodium can impact your hunger more than you think. Best explained that having imbalanced sodium levels "can interfere with digestion and hormonal signals tied to hunger."
When we don't eat enough throughout the day, so many of our bodily functions are thrown off, and you can experience effects just like the ones listed above.
Therefore, if you suddenly find it difficult to eat routine meals every day, you should check in with your doctor and see how your sodium levels are looking.
6. Muscle Cramping And Weakness
One of the reasons health experts suggest drinking drinks with good amounts of sodium and electrolytes after strenuous exercise or a long day of moving around is that when you don't have proper sodium levels, you risk experiencing muscle cramping or weakness.
According to Dr. Ambardjieva, sodium is "key" for muscle contraction.
"When it's depleted, people may feel sudden cramps, muscle twitching, or a general sense of weakness," she added.
7. Irritability And Mood Changes
Many of us are familiar with feeling extra irritated or grouchy when our bodies aren't getting the nutrients or sustenance they need to function properly. Sodium can actually impact your mood, and not having enough of it can make you agitated or anxious.
According to Best, when you're not getting enough sodium, it can disrupt your brain function, which can cause a series of problems, but it can also cause "mood swings and anxiety."
8. Seizures
When you read this, do not panic, as experiencing seizures due to low sodium levels is fairly rare, according to our experts. However, it is a possible situation, and here's why.
"In more severe cases, the brain swelling from sodium imbalance can trigger seizures," explained Dr. Ahmad. He further explained that having extremely low sodium levels can lead to what's called hyponatremia, which he says "can become really serious and even life-threatening without treatment."
"The most dangerous complication is cerebral oedema or brain swelling, which can lead to permanent brain damage, respiratory arrest, seizures, coma, and in severe cases, death," he continued.
The Bottom Line
This may sound obvious, but the best way to avoid hyponatremia is to ensure you do what you can to keep your sodium levels in check. Best explained that you can do this by eating a balanced diet filled with lightly salted meals, consuming electrolytes and sodium after working out or spending time in a hot environment, and keeping an eye on your medications, as some diuretics and other medicines can lower your sodium levels. Of course, another key factor in keeping track of these things is to consult your doctor.
