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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. “Eaten in a small quantity, sodium helps the conduction of nerve impulses, muscle contraction and relaxation, and helps maintain the balance of water and minerals,” she continues. “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 – equating to around one teaspoon – can be detrimental for your health. “A high salt intake disrupts the natural sodium balance in the body,” says Olivia Burley, registered associate nutritionist who is currently working on the NHS Diabetes Prevention Programme. This can result in high blood pressure, she explains: “Hypertension is a condition where blood pressure remains elevated over time, which can increase the risk of heart and circulatory diseases.” Unless you keep a very close eye on food labels, it’s not always obvious how much salt you’re eating in a day. “Examples of foods high in salt can be canned fish or poultry, frozen foods such as breaded meats, salted nuts, canned beans, cured meats, soup and sandwiches,” says Hill. And just because you’ve drunk enough water to quench your thirst doesn’t mean you’re negating the effects of too much salt, which is why it’s important to be aware of other health indicators. “If you are experiencing any or all these symptoms, it is always best to seek medical advice,” Burley advises. 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, giving a throbbing sensation as the blood vessels are being expanded,” Hill says. “They tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.” They may come on quicker if you have high blood pressure or suffer from chronic headaches in general, but can often be solved by rehydrating. “As your water levels are imbalanced, by drinking more water you’re able to minimise and get rid of the headache.” 2. Swollen feet and hands Also known as edema, swelling of the fingers, ankles or feet can be a delayed reaction to a spike of sodium. “When too much salt is consumed, the body retains the extra sodium and increases the fluid outside of the cells, Burley explains. “This causes the kidneys to have reduced function, remove less water and therefore increase blood pressure.” Swelling may occur more when sitting down for too long or on long journeys. “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,” Hill says. “It’s best to seek medical advice if this is an ongoing occurrence, as it could be a sign of a more serious health concern.” 3. High blood pressure “Salt is the largest cause of high blood pressure,” Hill warns. “Within just 30 minutes, eating excess salt will have a bodily reaction to the blood vessels.” Also called hypertension, if left untreated it can increase your risk of serious problems such as heart attacks and strokes. Hills says: “If after eating a salty diet, your symptoms include blurred vision, chest pain such as a tight feeling, palpitations, shortness of breath or sudden nosebleeds, it could mean you have a raised blood pressure.” Burley adds: “Hypertension can often have no symptoms and the only way to know your blood pressure is to get it monitored using a machine.” 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,” Burley says. By sending the signal that you need to guzzle lots of liquid, the body aims to remove the excess salt build-up. “Although drinking more fluids in response to an increase in salt is one of the main reasons for urine production, it could be a symptom of other conditions like polyuria, therefore medical checks are best.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Am I just tired or is it ME? Dr Alex George: Five months of sobriety has made a ‘huge difference’ Everything you need to know about Sophie, the new Duchess of Edinburgh

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Daniel Ricciardo has said he needed to fall back in love with Formula One before taking the opportunity to return to racing with AlphaTauri. The eight-time grand prix winner has not driven in anger since he was axed by McLaren at the end of last season, but will make a surprise return to the grid at the Hungarian Grand Prix next week after replacing Nyck De Vries at Red Bull’s junior team AlphaTauri. The 34-year-old Australian’s career looked to be all but over after he was deemed surplus to requirements by McLaren following two underwhelming seasons with the British team. Ricciardo did return to Red Bull as a reserve driver, but said he needed the enforced time off to ask himself if he really did want to return to racing. “Falling out of love with it took a hit on my confidence and of course if you’re competing in a sport where you’re trying to be the best at something, the best in the world at something, obviously you need full confidence and belief,” Ricciardo said in an interview on F1’s YouTube channel. “When that starts to diminish a bit, your enjoyment drops a bit as well. There’s a lot of factors. Getting back to Red Bull, just the reception I had walking back into that team was in a positive way a little bit overwhelming. “Getting back on the sim, I was a bit unsure how it was going to go, if the car would feel like it used to, if I was going to be like – for the lack of better words – ‘the old me’. “But once I’d done a few sim sessions and started feeling like myself again it brought me back to normal Daniel where I was falling back in love and ready to go again.” Ricciardo said attending the Super Bowl in Arizona in February reminded him of the buzz of a competitive environment, while being at his home grand prix in Melbourne and then the Monaco race helped him get the Formula One bug back. “I’ve enjoyed these six months off and it was really good for me but the more races I started to attend, the more sims I’ve started to do, I was getting the bug back. And then jumping in the car a few days ago I thought, ‘Oh yeah’. It all felt very normal, very familiar… “I didn’t really need to think too much about (accepting the call to return). I think being back in this family, I’m kind of going through it all again…there was no question I was going to say yes.” Ricciardo said joining AlphaTauri for the rest of the season was like going “full circle” given he raced the team, then known as Toro Rosso, in 2012 and 2013, after starting his F1 career with HRT Racing in 2011. AlphaTauri sit last in the constructor’s championship after the opening 10 races of the season and Ricciardo is under no illusions that he will be racing a top-end car any time soon. “I’m excited about it,” he said. “It’s a challenge for sure to jump in and try to hit the ground running. But also I guess I feel like I’ve been through a lot in the last few years where I’m not really scared of anything that’s going to be thrown my way – so I actually really do like the challenge. “It will be a challenge but I don’t know if I’d have it any other way.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live How does Max Verstappen and Red Bull compare to the greats of Formula One? Lando Norris ‘honoured’ to join Lewis Hamilton in battle for Formula One glory Lando Norris calls finishing runner-up at British Grand Prix ‘pretty insane’