How to Improve Sodium Levels Safely and Effectively

October 22, 2025 •

4 min read

Approximately 1.89 million deaths annually are associated with consuming too much sodium, yet having sodium levels that are too low is also a dangerous condition. Proper sodium balance is critical for vital bodily functions, including nerve impulses and fluid regulation. Knowing how to improve sodium levels safely is essential, whether through diet or medical intervention.

Quick Summary

This guide details effective strategies to raise low sodium levels, from incorporating electrolyte-rich foods to adjusting fluid intake. It covers the medical treatments for hyponatremia and provides a comparison of different methods to help restore balance. Key symptoms and when to consult a healthcare provider are also discussed.

Key Points

Hyponatremia is a Dangerous Condition: Low sodium levels, or hyponatremia, are dangerous and can be caused by excess water intake, chronic illness, and certain medications.
Dietary Adjustments for Mild Cases: For non-severe cases, increasing sodium through foods like cheese, cured meats, seafood, and broths can be effective.
Electrolyte Drinks for Athletes: Endurance athletes can improve sodium levels by consuming electrolyte-rich drinks to replace salts lost through sweat, preventing dilution.
Medical Intervention for Severe Hyponatremia: Serious cases require medical treatment, including intravenous sodium solutions administered slowly in a hospital setting under strict supervision.
Adjusting Fluid Intake: Reducing overall fluid intake is a strategy for correcting hyponatremia caused by excessive water consumption, but it requires medical guidance.
Consult a Professional: Always seek medical advice before self-treating low sodium levels, especially if you have an underlying health condition or are on medication.
Avoid Rapid Correction: Extremely fast correction of sodium levels can lead to severe and permanent brain damage, so medical supervision is crucial.

Understanding Sodium's Role and Causes of Low Levels

Sodium is an essential electrolyte that helps your body perform critical functions, such as regulating blood pressure, supporting nerve function, and maintaining fluid balance. The concentration of sodium in your blood is tightly regulated, with a normal range typically between 135 and 145 milliequivalents per liter (mEq/L). A low serum sodium level, known as hyponatremia, occurs when this level drops below 135 mEq/L and indicates an excess of total body water relative to total body sodium.

Several factors can contribute to low sodium levels:

Excessive water intake: This is a common cause, particularly in endurance athletes who drink too much plain water during long events, diluting the sodium in their blood.
Chronic health conditions: Conditions like heart failure, kidney disease, and liver cirrhosis can cause fluid retention, diluting the body's sodium.
Certain medications: Diuretics, some antidepressants, and pain medications can interfere with the body's ability to maintain proper sodium levels.
Hormonal imbalances: Conditions such as Addison's disease (adrenal gland insufficiency) and hypothyroidism can affect the regulation of sodium and water.
Severe vomiting or diarrhea: These conditions cause the body to lose both fluid and electrolytes, including sodium. Replacing fluid loss with just water can lead to further dilution.

Dietary Strategies to Improve Sodium Levels

For mild cases of low sodium not caused by a serious underlying medical condition, dietary adjustments can be effective. Increasing your intake of certain foods and beverages can help replenish your body's sodium stores.

Food Sources Rich in Sodium

Seafood: Many seafood options, like fresh shrimp and canned tuna, are naturally high in sodium. For example, 100 grams of fresh shrimp contains around 250 mg of sodium.
Cheese: Certain types of cheese, such as cottage and processed cheese, are excellent sources of sodium. 100 grams of processed cheese can contain up to 1400 mg of sodium.
Cured and processed meats: Items like bacon, ham, and sausages are typically high in sodium due to the curing and preserving processes.
Pickles and olives: These brined foods are packed with sodium. A single dill pickle spear can have up to 300 mg of sodium, while five small olives contain 100-200 mg.
Salted nuts and snacks: A handful of salted nuts can provide a quick and easy sodium boost.

Incorporating Electrolyte-Rich Drinks

During intense exercise or after significant fluid loss from vomiting or diarrhea, electrolyte-replenishing beverages are beneficial. This is a targeted approach, not a daily habit for those with healthy sodium levels.

Oral rehydration solutions: Products like Pedialyte or sports drinks with a balanced mix of sodium, potassium, and other electrolytes are very effective.
Broths and soups: Chicken or beef broth is naturally high in sodium and can help replenish levels while providing hydration.
Vegetable juice: Some vegetable juices, especially tomato juice, have high sodium content.

Medical Treatments and Hydration Management

For more severe or persistent low sodium, medical intervention is necessary. These treatments are managed by healthcare professionals to prevent rapid correction, which can cause dangerous complications.

Intravenous Sodium Solutions

In cases of serious, acute hyponatremia, healthcare professionals may administer an IV sodium solution. This must be done slowly and carefully in a hospital setting to avoid rapid shifts in sodium that could cause brain damage.

Medications

Medications may be used to address the underlying cause of hyponatremia. For instance, arginine vasopressin (AVP) antagonists are used to help the body excrete excess water. Diuretic dosage may also be adjusted.

Managing Fluid Intake

Simply cutting back on fluid intake can help correct mild to moderate hyponatremia, especially if it's caused by excessive water consumption. However, this should only be done under medical guidance, as dehydration can also affect sodium levels.

Natural vs. Medical Approach to Improving Sodium Levels

Deciding between natural and medical approaches depends on the severity and underlying cause of hyponatremia. Below is a comparison to help illustrate the differences.


Feature	Natural (Dietary) Approach	Medical Approach
Suitability	Mild, non-emergency low sodium; preventative measures for athletes.	Severe or chronic hyponatremia; underlying medical causes.
Speed	Gradual increase over time; not suitable for rapid correction.	Rapid increase of sodium levels via IV for emergencies.
Safety	Generally low risk when done moderately. Excessive salt intake can lead to high blood pressure.	Highly controlled to prevent overly rapid correction, which can be dangerous.
Supervision	Can be managed at home with awareness of symptoms and diet.	Requires strict medical supervision and hospital monitoring.
Primary Methods	Consuming sodium-rich foods like cured meats, cheese, and broths; electrolyte beverages.	Intravenous (IV) saline solutions; specific medications like vasopressin antagonists.

Conclusion: Prioritizing Safe Sodium Management

Improving low sodium levels requires a careful approach tailored to the underlying cause. For minor, diet-related dips, focusing on natural dietary sources and managing hydration is often sufficient. However, for significant or symptom-related drops, a medical diagnosis and treatment plan are crucial. Always consult a healthcare professional before making significant changes to your diet or hydration habits, especially if you have pre-existing health conditions or are on medications. Proper management of your sodium levels is key to preventing serious complications and maintaining overall health.

Visit the Mayo Clinic for more information on the symptoms and causes of hyponatremia.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare provider for any health concerns or before making changes to your diet or treatment plan.

Frequently Asked Questions

For critically low sodium levels (severe hyponatremia), the fastest and safest method is the administration of intravenous (IV) sodium solution in a controlled hospital environment under medical supervision. For mild cases, consuming an electrolyte-rich beverage like a sports drink or broth can offer a quick dietary boost.

Athletes can increase sodium levels naturally by consuming salty snacks during long events and choosing electrolyte-containing sports drinks instead of just water. Eating sodium-rich foods after intense training can also help replenish losses.

Foods that are naturally high in sodium or have added salt are good choices. These include cured meats like bacon, various cheeses (especially processed varieties), olives, pickles, and salty broths or soups.

Yes, if hyponatremia is caused by over-hydration (drinking too much water), temporarily restricting fluid intake can help concentrate the body's sodium and improve levels. This should be done only under the guidance of a healthcare professional to avoid dehydration.

Symptoms of low sodium, or hyponatremia, include headache, nausea, vomiting, fatigue, muscle cramps or weakness, confusion, and restlessness. In severe cases, seizures and coma can occur.

You should see a doctor if you experience symptoms of low sodium, especially if they are severe or if you have a medical condition that puts you at risk. For moderate to severe symptoms like confusion or seizures, seek immediate emergency care.

Yes, increasing sodium levels too quickly is very dangerous and can cause osmotic demyelination syndrome, a severe and potentially permanent form of brain damage. Any rapid correction must be carefully managed in a hospital setting.

During long-duration, high-intensity exercise, the body loses a significant amount of sodium through sweat. Replacing these losses with plain water without salt can dilute blood sodium, potentially leading to hyponatremia, so electrolyte replacement is crucial.