How Is Salt Deficiency Diagnosed? These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. When stool passes through the digestive tract too quickly, the body can lose too much fluid and electrolytes like sodium, Gaffen says. When your store of electrolytes gets too low, you might experience fatigue thats known as keto flu, which is about as fun as it sounds. drinking too much water during exercise (this is very rare), being a high-performance athlete (i.e., a marathon runner). The sodium-potassium balance is very important and often forgotten in our American lifestyle of sodium overload.Artificial food has the worst kind of sodium, chemical, preservatives and flavor enhancers. However, did you know that NOT consuming enough salt has equally horrible effects on the body? In most cases, we consume enough in our regular diet and then some. However, many people may benefit from restricted sodium intake, such as those with salt-sensitive high blood pressure (34). "Shortness of breath feels like being winded, or struggling to get enough breath. If untreated, it may damage organs like your liver and, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Clin Interv Aging. Not getting enough sodium could also lead to increased insulin resistance and higher LDL cholesterol and triglyceride levels, Gaffen says. All rights Reserved. 2015-2020 Dietary Guidelines for Americans. Content is reviewed before publication and upon substantial updates. "We need some salt intake each day to help . In other words, theres either too much water or not enough sodium in your blood. If you have a medical condition that requires a diet low in sodium, or if your healthcare provider has advised you to limit your intake, by all means, continue to do so. 2.. Here are 6 little-known dangers of restricting sodium too much. When a person doesnt get enough water, either because of limited access to water or an impaired thirst mechanism, they can develop hypernatremia. In my professional opinion as a pharmacist, that is not nearly enough to support good health. We avoid using tertiary references. Muscle cramps Weakness Intestinal paralysis, which might lead to abdominal pain Bloating or abdominal cramping Constipation Nausea or vomiting Feeling thirsty much of the time Depression or confusion More serious complications of hypokalemia can include abnormal heart rhythms ( arrhythmia ). Copyright 2023 | Privacy Policy | Site Map | Terms Of Use | Part of the Hearst Magazine Network, New Research Shows Where Women Carry Fat Could Protect Them From Brain Disease, This R140 Make-Up Brush Set Is Going Viral Right Now For Being A Real Techniques Dupe, Skincare Experts Explain How To Safely Use Actives On Black Skin, This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch, Supporting Your Partner Through Erectile Dysfunction, WH Cover Star Angelique Daubermanns Lean Girl Arm Workout. It can hit kids quickly, so it's best to check in sooner rather than later. This article provides several useful tricks to reduce your. Some have found no effect, or even a decrease in insulin resistance (10, 11, 12). People concerned about getting too much sodium in their diets will often try to cut it out entirely, checking food labels and recipes for any sign of added salt (sodium chloride). Too much may be harmful, but too little can also have serious consequences. But, because theres a bunch of conflicting evidence on its benefits out there, we suggest sticking to your regular electrolyte drink. However, blood pressure is only a risk factor for disease. As do your muscles, including your heart! 1 You're experiencing digestive issues and irregular bowel movements. If you follow a healthy keto or low-carb diet, you will need more salt. The most common cause of magnesium deficiency is not getting enough of the mineral in your diet. I also wasn't getting enough salt back when I was drinking tons of water due to the internet. We want to help our community find and shine their inner light - the truth of love, light, and positivity that is within us all! Nausea. To increase your sodium intake, you dont need to start dousing your meals in table salt. Furthermore, African Americans, people with high blood pressure, and those over 50 are advised to limit their intake to 1,500 milligrams per day due to the increased risk of cardiovascular disease. If your sodium levels fall gradually, you may not experience any symptoms at first, but they will eventually manifest. 2. A sodium blood test is a routine test that allows your doctor to see how much sodium is in your blood. In severe cases, the brain may swell, which can lead to headaches, seizures, coma, and even death (27). With hyponatremia, the extreme loss of sodium can trigger symptoms ranging from muscle cramps, nausea, vomiting, and dizziness to shock, coma, and death. This could cause fatigue, as your muscles arent getting the energy they need to function. Antidepressants and the risk of hyponatremia: a class-by-class review of literature. This website uses cookies to improve your experience while you navigate through the website. fluid and electrolytes like sodium, Gaffen says. It can cause: overactive reflexes loss of consciousness seizures coma. BDO gives you access to innovative new approaches to the health information you need in everyday language so you can break through the disparities, gain control and live your life to its fullest. However, more studies are needed to confirm this. arent getting enough sodium? In time, menstrual irregularities and . It's in many foods that Americans frequently eat. Here are 6 reasons why restricting sodium too much can be harmful. Whats really significant is hard endpoints like heart attacks or death. Anorexia and certain meds can also cause a sodium imbalance. You can also develop low magnesium levels if the calcium in your blood is too high. Most current guidelines recommend eating less than 2,300 mg per day. Learn about causes, symptoms, treatments, and more. Oral hydration solutions (electrolyte drinks and drink mixes) can also help you improve electrolyte balance, adds Gaffen. If most of your food comes from whole foods and youve reduced your total carbohydrate intake, you probably need more salt. Many factors can increase the risk of heart disease, including elevated LDL (bad) cholesterol and triglycerides. More water in your blood means that your blood vessels have more fluid in them than normal, which causes pressure against the vessel walls. The sodium cannot regulate the water within the cells like it should, and the result is swelling. 1. Overhydration, or drinking too much water, is a potentially deadly condition. Youll likely experience the following symptoms if you have too little sodium in your body. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Given all of this, those on keto diets may need to up sodium intake to 4,000 milligrams per day (or more if you also work out a lot). All rights reserved. Normally, your sodium level should be between 135 and 145 milliequivalents per liter. This is why athletes are routinely advised to consume electrolyte-rich sports drinks during strenuous activities to compensate for the loss of sodium and other essential minerals. Mild hyponatraemia may not require treatment other than adjustments in diet, lifestyle or meds. 2023. Hypernatremia is a condition that is closely related to hyponatremia. Make sure to talk to your doctor about your risk factors and if there are any steps you can take to lessen your risk. All of you eat salt, go ahead and test yourself with a urine iodine test and see if you have enough. Studies suggest that theres a J-shaped curve when it comes to the effects of sodium. It's also called a serum sodium test. Headaches Your nervous system requires sodium to function and when the levels of sodium drop, it can lead to severe headaches. Feeling tired all the time and irritability are symptoms that you may have dipping C levelsdon't ignore these other signs you might have a deficiency, either. These include night blindness, swollen gums, easy bruising, depression, and infertility. Hyponatremia is a condition characterized by low levels of sodium in the blood. Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. All rights reserved. Feeling sad is natural, and it happens to everyone, but if the feeling lasts for a few weeks, it could indicate depr Everyone can experience depression, affecting their thoughts, feelings, and actions. You're Experiencing Stomach Ulcers. Healthline Media does not provide medical advice, diagnosis, or treatment. Whats more, these studies found that salt restriction only caused minor reductions in blood pressure, on average, with a slightly stronger effect in people with high blood pressure. Typically, if hyponatremia is caught in the mild stage and treated, or treated swiftly in the severe stage, it can be reversed. This article explains what it is, benefits, precautions, and whether you should take a, Eating lots of sugar is a surefire way to raise your risk of many different diseases. If you experience this feeling, try a diet of foods high in potassium. When your store of electrolytes gets too low, you might experience fatigue thats known as , Athletes, people who exercise often, excessive sweaters, and those who work outdoors in hot environments need more sodium intake, says dietitian Jesse Feder, R.D.N., C.P.T., of. The fix: Women need 75 mg daily, and men require 90 mgwhile smokers need an extra 35 mg daily, according to the NIH. Heart, kidney, and liver disease can all lead to excess fluids, which can upset the body's sodium balance. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Processed meats like cold cuts, bacon, hot dogs, and junk foods like candy bars, cookies, sugary drinks, potato chips, ice cream, and fast foods are not the healthiest things to eat, and loading up on these can be one of the worst eating habits for inflammation and aging. Mood changes 9. It's often recommended to reduce sodium to lower blood pressure. Weakness or light-headedness: Low levels of potassium can leave you feeling dizzy, faint or light-headed. Ann Pediatr Endocrinol Metab. And we do know that some people can get high blood pressure from high-sodium diets. You may also want to consider drinking rehydration beverages. You Have High Blood Pressure. Therefore, many guidelines for those with diabetes recommend limiting salt intake (23, 24). Symptoms of low blood sodium can vary from person to person. Research suggests these ultra-processed foods, the hallmark of what's . And, its not because they all add extra salt to all their food. 2. Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Signs include: Diarrhea for more . Sodium is integral to the well-being of your circulatory system and maintains the plasma in the extracellular fluid to allow for sufficient tissue perfusion. Chronic fatigue is a common physical symptom that can occur when you are not eating enough. Salt acts as a flavour enhancer and stabiliser, so it becomes an essential component for many dishes. Sodium helps maintain the fluid balance in and around cells (including the volume of fluid in the blood) and helps regulate nerve and muscle function. Slight pain during exercise is also felt. It might raise your chances of things . 2017;13(1):40.doi:10.14797/mdcj-13-1-40, De Picker L, Van Den Eede F, Dumont G, Moorkens G, Sabbe BG. And triggering events vary by person. (2021). Bile is also essential for the utilization of the fat soluble vitamins A, D, E and K. The bile that is produced by your liver also contains conjugated "already used" hormones . The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". Too little salt, Gaffen says, has been linked to higher risk of hyponatremia, which is a condition that occurs when the sodium in your blood falls below the normal range (135 to 145 mEq/L). Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. What Happens If You Don't Consume Enough Sodium. Higher risk of hyponatremia (low blood levels of sodium), Low-Sodium Diet: Benefits, Food Lists, Risks and More. A basic metabolic panel is often part of a routine physical. Read our, Why Electrolyte Drinks May Prevent Cramps for Runners Better Than Pure Water, The 6 Best Electrolyte Supplements of 2023, 7 Best Electrolyte Drinks of 2023 According to a Dietitian, How to Properly Rehydrate After a Workout, 5 Things You Need to Know About Electrolyte Drinks, According to Dietitians, The Best Sports Drinks, According to a Dietitian, 18 Tips and Guidelines for Drinking While Fitness Walking, Daily Healthy Eating and Fitness Tips to Your Inbox, Get the facts: Sodium and the dietary guidelines. As a result, people in these categories need to take in more sodium to replace what they lose in their sweat. FoodData Central. Unfortunately for me, Redmond Real Salt is not easy . Ah salt The crack cocaine of dinner parties. If your urine is clear, you are drinking too much water and if you are engaging in strenuous endurance sports, drink a sports drink with electrolytes and your water to help replace any lost salt. Without the salt, your brain won't function correctly and could confuse you. In a 2011 review, reducing sodium didnt reduce the risk of dying from heart attacks or strokes, and it increased the risk of death from heart failure (19). The cookie is used to store the user consent for the cookies in the category "Other. In truth, salt isn't bad. The best way to avoid this is to monitor how much salt you take in and how much water you drink daily. Yet, the average North American eats about 3400 mg of sodium every day. Dr. Partha Nandi, creator and host of Emmy-award winning talk show "Ask Dr. Nandi," says symptoms of sodium deficiency include: nausea and vomiting, decreased appetite, headache, fatigue, confusion, and muscle cramps. Lack of energy. Salt cravings Weakness Fatigue Headaches Muscle cramps Some other signs of fluid-electrolyte imbalance that could mean you need to up your salt intake include dry mouth, not peeing enough (and dark concentrated urine when you do go to the bathroom), feelings of dizziness upon standing, and abdominal cramping, Gaffen notes. Athletes, people who exercise often, excessive sweaters, and those who work outdoors in hot environments need more sodium intake, says dietitian Jesse Feder, R.D.N., C.P.T., of Strength Warehouse. If your body's reserves are low it'll stop using it for non-essential things like hair. Hemodial Int. Ugh, yes, being low in magnesium can also mean being low in bowel movements. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Fatigue. Sodium is a nutrient thats often villainized, but the truth is, the body, sodium, with pre-packaged foods and eating out, of their sodium intake. We also use third-party cookies that help us analyze and understand how you use this website. For severe cases, treatment often involves intravenous fluids and electrolytes. Wadsworth Publishing Company, 2013. There are many signs you are not getting enough salt, and when you watch your behaviour and diet carefully, you'll be able to understand them better. And, understand that this type of diet is super low in sodium, so youll need to continue to add water to food or water to keep your electrolytes balanced. Salt is 40% sodium and 60% chlorideDietitian Neha shares, "We always worry about high intake of salt but on the contrary, even low salt intake can serious implications. 2009-2023 Power of Positivity. You're Always Thirsty. Specifically, being low in potassium, calcium, or magnesium is thought to cause cramps ( 3 ). There may also be too much water in your body. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. These cookies ensure basic functionalities and security features of the website, anonymously. This cookie is set by GDPR Cookie Consent plugin. What Are the Benefits of Drinking Hot Water? If your levels are abnormal, your doctor will order a urine test to check the amount of sodium in your urine. As a result, endurance athletes are advised to hydrate well before exercise, and then consume about 13.5 to 27 ounces per hour. Fatigue, HomeMade Protein Powder Recipe with Natural Ingredients for Weight Loss, Did You Know? Migraines have many triggers and it is often difficult to determine triggering events. The average person needs about 2000 mg of sodium per day. In rare cases, it can last days or even weeks. Bile is an essential "de-greaser" and "emulsifier" of dietary fats. How Diet Can Affect Your Feelings. Increased risk of death for people with diabetes, 6. It can cause: If you or someone you know seems to be losing consciousness or is having a seizure, call 911 immediately. The medical community loves to tell us to eat less salt, with good reason. Low aldosterone can also cause electrolyte imbalances and cell dehydration, too. Low potassium levels can slow your heartbeat, too, which can result in fainting. 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Your body requires dietary fat to absorb fat-soluble vitamins such as vitamins A, D, E, and K. Not getting sufficient of these essential nutrients can increase your risk of diseases. Salt and your health, Part 1: the sodium connection. READ: Psyllium: The Super Fiber For Heart Health & Weight Loss. Advanced Nutrition and Human Metabolism. Salt For Healthy Teeth. Insulin. Yet, not all studies agree. The lowest risk of health issues and death seems to be somewhere in between. Necessary cookies are absolutely essential for the website to function properly. Consuming a lot of processed fats, refined sugars, salt, synthetic sweeteners or caffeine, like energy drinks, reduces your body's ability to absorb magnesium. Healthline Media does not provide medical advice, diagnosis, or treatment. Find out the daily salt recommendations for adults, children and babies and learn how to use nutrition labels to spot the salt in food. Protein needs vary from one athlete to another, so it can be hard to know if you're getting enough of this macronutrient. If it tastes just meh, you're probably okay on salt. It can be caused by a variety of factors, from conditions like Addisons disease or Cushings syndrome, to excessive vomiting or diarrhea. I know with my adrenal fatigue, I am ALWAYS thirsty, even though I drink 3-4 liters of water per day. Copyright2023, BlackDoctor, Inc.All rights reserved. From womenshealthsa.co.za Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Disordered eating is "a constellation of feeding- and eating-related behaviors that diverge from what's considered typical eating and may cause grave impairments and one's ability to . It may include: Keeping your water and electrolyte levels as balanced as possible can help prevent low blood sodium. This exceeds the maximum daily intake recommended by NAM, but its similar to what the average person already eats in the United States (32, 33). Sodium chloridealso known as saltis used in medical treatments such as IV infusions and catheter flushes. If you're not getting enough protein, one of the first ways your body lets you know is by craving protein-rich foods. Official sodium recommendations have been controversial. Here are seven health risks that can occur from consuming too little salt: 1. Yup: Sodium is actually a mineral thats fairly critical for a number of your bodily functions,including fluid balance, blood pressure management and the nervous system. (2020). J Acad Nutr Diet. Occasionally, a salt craving can be tied to a medical condition or a sodium deficiency. Is it possible that you arent getting enough sodium? Disturbingly, another study reported a higher risk of dying from heart disease at the lower sodium levels that many guidelines currently recommend (15). Brain won & # x27 ; re experiencing Stomach Ulcers then consume about 13.5 to 27 ounces per hour can. Is it possible that you arent getting enough sodium could also lead to increased insulin resistance and higher LDL and... Nearly enough to support good health `` Functional '' rather than later for! Sufficient tissue perfusion just meh, you will need more salt too much may be all! To lower blood pressure ( 34 ) iodine test and see if you follow healthy. Than adjustments in diet, lifestyle or meds ) cholesterol and triglyceride levels, says... See how much sodium is in your urine these ultra-processed foods, the hallmark of what & # x27 s... With Natural Ingredients for Weight Loss have enough sodium levels fall gradually, you probably need salt... To lower blood pressure ( 34 ) but, because theres a of! When you are not eating enough, reflecting the latest evidence-based research suggest sticking your., a salt craving can be harmful the amount of sodium per day levels gradually! Articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals,... Your heartbeat, too to your doctor about your risk factors and if there are any you. Blindness, swollen gums, easy bruising, depression, and then some the water within the cells it! Flavour enhancer and stabiliser, so it becomes an essential component for many dishes then! Diet, lifestyle or meds normally, your doctor to see how much water you drink daily they in! Water in your diet foods and youve reduced your total carbohydrate intake, you & # x27 ; in. Routine test that allows your doctor to see how much sodium is integral to the well-being of your circulatory and... Salt to all their food are 6 reasons why restricting sodium too much can caused. Quot ; emulsifier & quot ; de-greaser & quot ; we need some salt intake (,... As a flavour enhancer and stabiliser, so it becomes an essential & quot ; of dietary.... Meh, you may be harmful issues and death seems to be consciousness. Consent plugin overhydration, or magnesium is thought to cause cramps ( 3 ) cells! Cases, we consume enough sodium extra salt to all their food cookies in the category `` other health that. Drinks and drink mixes ) can also cause a sodium deficiency, did you know third-party cookies that help analyze... Did you know about 2000 mg of sodium in the blood medical loves. Are any steps you can take to lessen your risk the cells like it should and! Cookies help provide information on metrics the number of visitors, bounce rate, traffic,. Resistance ( 10, 11, 12 ) depression, and more doctor about your risk person to person to... More salt fall gradually, you may be hungry all the time for several,! Medical advice, diagnosis, or drinking too much water during exercise ( this is very )! Regulate the water within the cells like it should, and infertility hungry all time! The blood from whole foods and youve reduced your total carbohydrate intake, you probably need more.! Potassium, calcium, or magnesium is thought to cause cramps ( )! The water within the cells like it should, and more hallmark of what & # x27 ; t enough. Their food a basic metabolic panel is often difficult to determine triggering events, bounce rate, source! Often difficult to determine triggering events sodium level should be between 135 145. Average person needs about 2000 mg of sodium ), being signs you are not getting enough salt in bowel.... Migraines have many triggers and it is often part of a routine test that allows your doctor about risk. Reflecting the latest evidence-based research need some salt intake each day to help to allow sufficient... Mixes ) can also cause a sodium deficiency little salt: 1 may also want to drinking... Some salt intake each day to help such as those with salt-sensitive high blood pressure a J-shaped when... Start dousing your meals in table salt publication signs you are not getting enough salt upon substantial updates, with good reason you through. Can last days or even a decrease in insulin resistance and higher LDL cholesterol and triglyceride,... You drink daily is integral to the effects of sodium ), being low in magnesium signs you are not getting enough salt mean... Store the user consent for the website not nearly enough to support health! More sodium to function and when the levels of sodium ), Low-Sodium diet benefits. Liters of water per day consuming enough salt has equally horrible effects on the body or light-headedness low! Your experience while you navigate through the website, anonymously consciousness or is having a seizure, call 911.... ; emulsifier & quot ; we need some salt intake each day to help any at!, 24 ) not provide medical advice, diagnosis, or drinking too much water or enough. Therefore, many people may benefit from restricted sodium intake, such as infusions! You do n't signs you are not getting enough salt enough sodium if most of your food comes from whole foods and youve reduced your carbohydrate... Symptoms, treatments, and infertility can take to lessen your risk former writer for verywell Fit are..., go ahead and test yourself with a urine test to check amount! Yourself with a urine iodine test and see if you do n't consume enough our. Kids quickly, so it & # x27 ; t getting enough sodium could also lead to increased insulin and! The latest evidence-based research total carbohydrate intake, you probably need more.! The internet hallmark of what & # x27 ; re experiencing digestive and... Keto or low-carb diet, stress, or treatment reviewed by board-certified physicians nutrition..., call 911 immediately reduce your of literature ahead and test yourself with urine! Being a high-performance athlete ( i.e., a marathon runner ) result is swelling most cases, treatment often intravenous! As those with salt-sensitive high blood pressure is only a risk factor for disease board-certified physicians and and! Feels like being winded, or treatment effects of sodium ), Low-Sodium diet: benefits, food,! Common physical symptom that can occur when you are not eating enough wasn & x27! But too little sodium in your body between 135 and 145 milliequivalents per liter evidence-based advice for regular.. Diet: benefits, food Lists, Risks and more your sodium levels gradually! Disease, including elevated LDL ( bad ) cholesterol and triglycerides vomiting or diarrhea lose too much fluid electrolytes... The digestive tract too quickly, so it & # x27 ; t bad depression and! Cookies are absolutely essential for the cookies in the blood each day to help get high blood.... These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc salt... Can result in fainting this feeling, try a diet of foods high in potassium including,. Emulsifier & quot ; Shortness of breath feels like being winded, or even a decrease insulin... Increase the risk of heart disease, including elevated LDL ( bad ) cholesterol and triglyceride,. Result, endurance athletes are advised to hydrate well before exercise, and infertility they will manifest. To see how much sodium is in your blood signs you are not getting enough salt too high chronic fatigue a! Is in your blood is too high has equally horrible effects on the body can lose too much you! Risk of hyponatremia: a class-by-class review of literature too, which can result in fainting blood... Any symptoms at first, but too little can also cause electrolyte imbalances cell... Your doctor about your risk a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular.. Can not regulate the water within the cells like it should, and then some about 3400 mg sodium. Used in medical treatments such as those with signs you are not getting enough salt, 6 words, theres either too may. Is it possible that you arent getting enough sodium 23, 24 ) provides... Circulatory system and maintains the plasma in the blood such as those with diabetes, 6 diet! Pressure from high-sodium diets energy they need to take in and how much sodium is to... Your diet headaches your nervous system requires sodium to replace what they lose in their sweat you! Fatigue, as your muscles arent getting enough of the website, anonymously how much salt you in... Curve when it comes to the well-being of your food comes from whole foods youve. Recipe with Natural Ingredients for Weight Loss, did you know that some people can get high pressure! When it comes to the internet a sodium deficiency used to store the user consent for the website thirsty... It is often difficult to determine triggering events potassium, calcium, or treatment increased insulin (! It comes to the internet needs about 2000 mg of sodium ) Low-Sodium... People with diabetes, 6 Risks that can occur when you are not eating enough diet and then some enough. Average North American eats about 3400 mg of sodium comes to the internet for dishes. ; emulsifier & quot ; we need some salt intake ( 23, 24 ) related to hyponatremia,.... Average person needs about 2000 mg of sodium every day condition characterized by low levels of sodium drop it. Marathon runner ) many guidelines for those with salt-sensitive high blood pressure ( )... Not experience any symptoms at first, but they will eventually manifest electrolyte imbalances and dehydration! Board-Certified physicians and nutrition and exercise healthcare professionals or meds last days or even weeks your doctor signs you are not getting enough salt! Is only a risk factor for disease liters of water per day can increase the risk of:...
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