Sodium, Chloride and Potassium
by Amy Magnuson, MS, RD

Why do we need them?
These nutrients are also known as electrolytes. If you exercise regularly, you may be familiar with these minerals because you lose them in your sweat. Three important functions of electrolytes include:

Can too much water harm someone? The answer is "Yes." If a person consumes several gallons of water in a short period of time, it could upset the normal fluid/electrolyte balance in the body. The same result can occur if someone is sweating profusely, but re-hydrating only with water. Both of these circumstances can be fatal, but both are extremely rare. Most people have a normal, healthy fluid/electrolyte balance. Read more about Water

How much do we need?
Below are the RDA’s for these nutrients:

Mineral	RDA
Sodium	2300 mg
Chloride	750 – 3000 mg
Potassium	2000 mg

Deficiencies in these nutrients rarely occur, except under the extreme conditions of vomiting, diarrhea or profuse sweating. Sodium restriction may be necessary in certain cardiovascular diseases and renal patients may need to limit the consumption of potassium in their diets.

What are good sources?
These elements are found in a variety of foods. Good sources include:

Mineral	Sources
Sodium	Table salt, seafood, animal foods, milk, eggs.
Chloride	Table salt, seafood, milk, meat, eggs.
Potassium	Fruit, milk, meat, cereals, vegetables, legumes.