For decades, mainstream health advice has warned us to cut back on salt to protect heart health and lower blood pressure. But is salt really the villain it’s made out to be? If salt is so dangerous, why is hooking you up to a saline IV one of the first things they do in a hospital? And why do so many people following a low-sodium diet still struggle with fatigue, muscle cramps, and dehydration?
The truth is, salt is essential for life, and the fear surrounding it has led to widespread health consequences. The real issue isn’t natural, mineral-rich salt—it’s processed, refined table salt combined with a diet high in ultra-processed foods. In this article, I’m digging into why reducing salt in so-called “heart-healthy” diets is misguided, the difference between table salt and real salt, the best brands to trust, the dangers of reverse osmosis water, and how salt is necessary for true hydration.
Why the Low-Salt Diet is Based on Bad Science
The push to reduce salt intake stems from the belief that salt increases blood pressure, which in turn raises the risk of heart disease. But the reality is more complicated. While excessive salt from processed foods may contribute to metabolic issues, cutting salt too low can lead to problems like:
- Fatigue and dizziness due to low blood volume/
- Muscle cramps and weakness from electrolyte imbalances.
- Poor hydration because water isn’t properly retained.
- Insulin resistance due to disrupted mineral balance.
- Increased heart rate as the body compensates for lower blood volume.
One of the biggest flaws in the “low salt = better heart health” argument is that it ignores the role of potassium, magnesium, and hydration in regulating blood pressure. It’s not about eliminating salt—it’s about balancing sodium with other electrolytes.
Table Salt vs. Real Salt: What’s the Difference?
Not all salt is created equal. Table salt is a highly processed version of salt that has been stripped of its natural minerals and often contains additives like anti-caking agents, dextrose (a sugar), and aluminum derivatives. It’s a far cry from the mineral-rich salts our ancestors consumed.
On the other hand, real, unrefined salt contains a full spectrum of trace minerals like magnesium, calcium, and potassium, which support hydration, nerve function, and cellular health. Here’s how they compare:
- Table Salt: Heavily refined, contains only sodium chloride, often bleached, with synthetic additives.
- Himalayan Pink Salt: Mined from ancient salt deposits, contains over 80 trace minerals, naturally rich in electrolytes.
- Celtic Sea Salt: Harvested from seawater, moist and mineral-rich, provides bioavailable nutrients.
- Redmond Real Salt: Mined in the U.S. from an ancient sea bed, pure and free of pollutants.
For optimal health, ditch the highly refined table salt and opt for mineral-rich, unprocessed salts. We choose Redmond Real Salt because we trust its purity. Himalayan salt is mined from ancient salt deposits in Pakistan, which may contain trace amounts of lead, arsenic, and mercury, whereas celtic sea salt comes from evaporated seawater, which means it can absorb modern-day ocean pollutants, including microplastics, heavy metals, and industrial runoff. We like the coarse salt in a grinder, and we also use a coffee/herb grinder to prep some in our salt cellar for easy sprinkling in our morning cups of warm water with lemon, honey, and salt.
The Hospital Paradox: Why They Put You on a Saline IV
Here’s the irony: Doctors tell you to avoid salt, yet the first thing they do in the hospital is give you an IV of saline—essentially sterile salt water. Why? Because sodium is critical for maintaining blood pressure, hydration, and cellular function.
When you’re dehydrated, fatigued, or in shock, saline IVs restore electrolyte balance and fluid volume, proving that salt is essential to life—not something to fear. Instead of cutting salt, the focus should be on avoiding processed foods while ensuring adequate intake of quality salt and electrolytes.
Reverse Osmosis Water and the Risk of Mineral Depletion
Many health-conscious individuals turn to reverse osmosis (RO) water as a way to avoid contaminants. While RO effectively removes toxins, bacteria, and heavy metals, it also strips away essential minerals like sodium, potassium, magnesium, and calcium—leaving you with “dead water.”
Drinking pure RO water without remineralization can lead to chronic dehydration, muscle cramps, electrolyte imbalances, and even heart rhythm disturbances. If you use an RO system, it’s crucial to add minerals back in with a pinch of Redmond Real Salt or use a quality electrolyte supplement—we use ConcenTrace Trace Mineral Drops when visiting my mother who has RO water on tap at the kitchen sink.
Salt and True Hydration: Should You Eat It or Drink It?
Contrary to what we’ve been told, hydration isn’t just about drinking plain water—it’s about balancing water with electrolytes. Without sodium, the body struggles to retain and properly use the water you consume.
For true hydration, incorporate salt in two ways:
- Eat it: Add a pinch of unrefined salt to meals to support electrolyte balance.
- Drink it: Mix a small amount of real salt into your water, especially if sweating or consuming large amounts of RO water.
How to Make a Simple Electrolyte Drink
Instead of reaching for sugary sports drinks, try this natural electrolyte solution:
- 16 oz of filtered or spring water
- ¼ tsp real salt
- ½ lemon squeezed
- 1 tsp raw honey
This replenishes sodium, potassium, and trace minerals, helping prevent dehydration and fatigue, it’s also how we start every day!
Salt is Not the Enemy
The demonization of salt has led to more health problems, not fewer. Restricting salt can cause dehydration, low blood pressure, and electrolyte imbalances, while real, mineral-rich salt supports hydration, nerve function, and overall health.
Instead of avoiding salt, focus on choosing the right kind—ditch the refined table salt and opt for quallity sourced Himalayan, Celtic, or Redmond Real Salt. If you’re drinking reverse osmosis water, be sure to remineralize it to avoid electrolyte depletion. And most importantly, recognize that true hydration is about balancing water and minerals—not just drinking more water.
It’s time to rethink salt—not as a danger, but as an essential nutrient that plays a vital role in true health and hydration.
