I’m curious; how much salt per day?
You know...I honestly don't know exactly. I used to measure it and kind of stopped (and then forgot) when the labels wore off the measuring spoons I use and I got to where I could feel whether I needed more. I think they're 1/4 and 1/8 tsp spoons. I drink more salt in my water when I start to crave sweets (and the cravings go away almost immediately) and drink more plain water if my pee is too dark or strong-smelling for my preference. That's pretty much how I judge it....you kind of have to adjust it to how much you're getting from which sources, how much you're sweating, etc..
But, I put some mix of pink salt and KCl in coffee and most but not all of my water (always when I'm working out or riding my bike, or when it's hot out) and pink salt in basically everything I cook. Plus the normal crap table salt that's in food I don't cook (I cook/prepare the vast majority of what I eat because I got sick of unhealthy oils and hidden sugar).
FWIW, no my blood pressure has not gone up at all (and it's always been on the low side of normal), and yes, I've had bloodwork done, which is all better than when I was eating pretty much a normal US diet.
Story time:
The first day I really felt an acute salt deficiency during a workout was mind blowing.
It felt like my muscles just wouldn't do what my brain was telling them to do, but I wasn't actually that tired. It wasn't at all like the "bonk" I used to feel occasionally that comes from glycogen depletion. I had energy...I just felt like I didn't really have control of my body. Which can be dangerous with a kettlebell.
I quit the workout 1/3 of the way through and walked to my kitchen...where I saw a jar of honey roasted peanuts...and literally could not think of anything better in the whole world. I hate peanuts...not allergic, just hate the aftertaste...and this was after I started transitioning to keto/carnivore.
I realized it was the salt I wanted and ate like 1/4 or 1/2 tsp of pink salt by just putting it in my mouth and sucking on it until it went away. Less than 2 minutes later, I felt amazing. Literally picture Popeye downing a can of spinach, and that's how I felt. I went back to the basement, and started the workout over from the beginning...and had zero issues.
FWIW, I also never got the "keto flu" that people talk about. I had some GI distress for the first month or so going on it....but it somehow wasn't unpleasant. It felt more like my body was evacuating a bunch of **** it didn't need.
Sorry for the rant...I'm passionate that salt is probably good for most people. YMMV. IANAD. Do your own research. Etc..
