Helpful hints for family life Four signs you’ve eaten too much salt

Thirst isn’t the only indicator that you’re overindulging, experts warn.

Feeling the urge to glug a glass of water shortly after you’ve munched a packet of crisps, bowl of popcorn or handful of peanuts, is a clear sign your snack was on salty side – and that’s not necessarily a bad thing.

‘Salt is a necessary requirement to eat – and not for flavour,’ says Pippa Hill, nutritionist and founder of The Weight Loss Guru.

Table salt, aka sodium chloride, contains around 40% sodium, an essential nutrient. A lack of salt can lead to muscle cramps, nausea, fatigue and light-headedness. However, consuming more than the 6g a day recommended by the NHS for adults – around one teaspoon – can be detrimental for your health.

If you are experiencing any or all these symptoms, seek medical advice.

1. Headaches

The dehydration caused by excess salt intake can lead to severe headaches. These headaches tend to be more painful than a mild one and tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.

2. Swollen feet and hands

Swelling of the fingers, ankles or feet can be a delayed reaction to a spike of sodium. This isn’t an instant response after eating, but if in the next 24 hours of having eaten salty foods you notice swelling in these areas, it could be a link.

3. High blood pressure

Salt is the largest cause of high blood pressure. Within just 30 minutes, eating excess salt will have a bodily reaction to the blood vessels. If left untreated it can increase the risk of heart attacks and strokes.

4. Frequent urination

Excessive thirst is a common response to eating salty foods and naturally leads to an increase in fluid consumption, causing excessive urination. By sending the signal that you need to guzzle lots of liquid, the body aims to remove the excess salt build-up.