Navigating a Low-Sodium Diet: What Should You Drink with Low Sodium?

October 26, 2025 •

3 min read

The average American consumes significantly more sodium than recommended daily, often exceeding 3,400mg. When following a low-sodium diet, scrutinizing food is essential, but it's just as important to consider beverages. So, what should you drink with low sodium? The answer lies in making smart, informed choices that prioritize hydration without compromising your health goals.

Quick Summary

For low-sodium hydration, choose water, unsweetened tea, or black coffee. This guide provides recipes for homemade infused water and vegetable juices while highlighting high-sodium drinks to avoid, helping you manage your dietary needs effectively.

Key Points

Prioritize Plain Water: Unflavored water is the most reliable, sodium-free beverage for hydration.
Embrace Infusions: Enhance plain water naturally with fruits, vegetables, and herbs like lemon, cucumber, or mint.
Choose Unsweetened Teas and Black Coffee: These beverages are naturally low in sodium, but adding milk or sweetened flavorings increases the sodium content significantly.
Read Labels Critically: Look for terms like 'sodium-free' (<5mg per serving) and 'low sodium' (<140mg per serving) to make informed choices.
Beware of Hidden Sodium: Some sports drinks, bottled juices, and specialty coffee beverages can contain surprisingly high amounts of sodium.
Cook and Blend at Home: Making your own fruit and vegetable juices is the best way to control all ingredients and avoid excess salt.
Reduce Processed Drinks: Cut back on commercially prepared beverages and choose fresh, whole-food alternatives instead.

The Importance of Low-Sodium Beverages

For many, limiting sodium is a key part of managing blood pressure and overall heart health. While most people focus on solid foods, a surprising amount of sodium can be found hiding in drinks, from sports drinks and certain juices to specialty coffees. Choosing low-sodium options is crucial for keeping your intake within recommended limits, which are less than 2,300 mg per day for most adults.

The Safest Bet: Water and Infusions

Plain water, whether tap or bottled, is naturally low in sodium and should be your primary beverage. If you find plain water bland, infusing it with fresh fruits, vegetables, and herbs is an excellent way to add flavor and variety without any added sodium or sugar.

Lemon and Cucumber Water: A classic combination that's incredibly refreshing. Add slices of lemon and cucumber to a pitcher of water and let it infuse for a few hours.
Berry and Mint Infusion: Combine fresh berries (strawberries, blueberries) with a handful of mint leaves for a naturally sweet and vibrant drink.
Ginger and Lime Water: For a zesty, spicy kick, add grated ginger and lime slices to your water.
Herbal Tea: Caffeine-free herbal teas, such as chamomile or peppermint, are also great hydrating choices.

Comparing Low-Sodium vs. High-Sodium Drinks

This table helps illustrate the difference in sodium content between common beverage choices. Note that values can vary by brand and preparation.


Beverage Type	Low-Sodium Option (Example)	Sodium Content (per serving)	High-Sodium Option (Example)	Sodium Content (per serving)
Water	Plain Tap/Filtered Water	<5 mg	Flavored Sparkling Water with high sodium	Up to 100 mg+
Juice	Homemade Vegetable Juice (no salt)	~20-50 mg	Store-Bought V8 Juice	~640 mg+
Tea	Unsweetened Herbal Tea	<5 mg	Bottled Sweetened Iced Tea	25-50 mg+
Coffee	Plain Black Coffee	~5 mg	Salted Caramel Cream Cold Brew (Starbucks)	330 mg+
Sports Drink	DIY Electrolyte Water (no added salt)	Low	Commercial Sports Drink (e.g., Gatorade)	110-200 mg+
Milk	Unsweetened Almond Milk	~150 mg	Whole Cow's Milk	~120 mg

Homemade Low-Sodium Juice and Smoothie Recipes

Creating your own beverages at home ensures full control over sodium content. Here are some simple, delicious recipes:

Refreshing Green Vegetable Juice (No Salt Added)

1 large handful of kale or spinach
1 large cucumber
1 green apple
1 inch fresh ginger
1/2 lemon, juiced

Instructions: Wash all produce. Process the kale, cucumber, apple, ginger, and lemon juice through a juicer. Serve immediately.

Potassium-Rich Smoothie

1 frozen banana
1/2 cup plain yogurt or unsweetened almond milk
1/2 cup unsweetened coconut water
Handful of fresh spinach

Instructions: Blend all ingredients until smooth. This is great for post-workout recovery or a quick breakfast without added sodium.

Avoiding Hidden Sodium in Store-Bought Drinks

When buying drinks, careful label reading is essential. Look for key terms on nutrition labels to identify products with lower sodium levels.

Sodium-Free: Less than 5 mg of sodium per serving.
Very Low Sodium: 35 mg or less per serving.
Low Sodium: 140 mg or less per serving.
No Salt Added: May still contain naturally occurring sodium, so check the Nutrition Facts.

Be mindful of beverages that often have hidden sodium:

Vegetable Juices: Many commercial brands can be loaded with salt. Always choose "low sodium" or "no salt added" versions.
Sports Drinks: While formulated to replace electrolytes, many contain high sodium levels. Opt for lower-sodium alternatives or DIY options for everyday hydration.
Flavored Waters and Seltzers: Some flavored waters add sodium for taste. Check the label carefully, especially for carbonated varieties.
Specialty Coffee Drinks: Lattes, mochas, and other specialty drinks, especially those with added syrups or salted caramel, can be surprisingly high in sodium due to milk and flavorings. Stick to black coffee or unsweetened versions.

Conclusion: A Hydrating Path to Health

Choosing low-sodium beverages is a simple yet powerful step toward better nutrition and overall health. While plain water remains the best choice for hydration, there's a world of flavorful alternatives like infused waters, herbal teas, and homemade juices to explore. By understanding nutrition labels and making informed decisions, you can reduce your sodium intake and enjoy a variety of delicious, healthy drinks. To learn more about managing sodium, consult authoritative resources like the American Heart Association for guidelines on reducing sodium in your diet: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium.

Frequently Asked Questions

Yes, tap water generally contains a minimal amount of sodium. However, the exact concentration can vary based on your local water source. For most people, it's a very low-sodium option.

Plain black coffee is very low in sodium. However, sodium levels increase significantly with the addition of milk, creamers, or syrups. Stick to black or use a low-sodium milk alternative.

Commercial coconut water is generally lower in sodium than many sports drinks but is not a sodium-free beverage. Check the label, as sodium content can vary between brands.

According to the American Heart Association, 'low sodium' means a product has 140 mg of sodium or less per serving, while 'sodium-free' means it contains less than 5 mg of sodium per serving.

Many diet sodas are low or have zero sodium, but some varieties can contain more than you'd expect. It's always best to check the Nutrition Facts label for each specific brand.

A simple homemade electrolyte drink can be made with diluted 100% fruit juice, water, and for those engaging in prolonged, strenuous exercise, a very small pinch of salt.

On the nutrition label, look for the % Daily Value (%DV) for sodium. As a general guide, 5% DV or less is considered low, and 20% DV or more is considered high.