Nutrition Diet: How to get sodium levels up? A guide to safely raising low sodium

October 5, 2025 •

4 min read

While the average American consumes too much sodium, some individuals—especially the elderly, athletes, or those with specific medical conditions—can suffer from dangerously low sodium levels. Understanding how to get sodium levels up properly is critical for maintaining fluid balance, nerve function, and overall health.

Quick Summary

This guide explains the causes of low sodium (hyponatremia), identifies sodium-rich food sources, and outlines safe strategies for increasing levels through diet and fluid management. The content emphasizes the crucial role of medical supervision and addresses risk factors and symptoms.

Key Points

Consult a Doctor First: Low sodium (hyponatremia) has many causes, so a medical diagnosis via blood tests is essential before attempting to increase sodium levels.
Increase Dietary Sodium Safely: Incorporate natural sources of sodium, like broths, soups, cheese, salted nuts, and certain vegetables, into your diet.
Manage Fluid Intake: For cases of dilutional hyponatremia, your doctor may recommend reducing excessive water intake and opting for electrolyte-rich drinks instead.
Avoid Self-Medicating: Never use salt tablets or supplements without a doctor’s recommendation, as they can cause harm if used improperly.
Recognize Hyponatremia Symptoms: Be aware of signs such as nausea, headaches, confusion, and muscle cramps, and seek immediate medical attention for severe symptoms.
Consider Medication Side Effects: If you take diuretics or other medications, discuss potential effects on your sodium levels with your healthcare provider.

What Is Hyponatremia and What Causes Low Sodium?

Hyponatremia is the clinical term for a low concentration of sodium in the blood. Sodium is a vital electrolyte that helps regulate the balance of water and minerals in and around your body's cells. When blood sodium levels drop below 135 milliequivalents per liter (mEq/L), it can cause cells to swell with too much water, leading to a range of symptoms from mild to severe.

There are several reasons why a person might develop hyponatremia, and it's not always a simple case of low dietary intake. Common causes include:

Excessive water intake: Often seen in endurance athletes who rehydrate with large amounts of plain water without replacing electrolytes lost through sweat.
Certain medications: Diuretics (water pills), some antidepressants, and pain medications can interfere with sodium regulation.
Underlying medical conditions: Problems with the heart (congestive heart failure), kidneys, or liver can cause the body to retain fluid, diluting sodium levels. Hormonal issues, such as Addison's disease or SIADH, also play a role.
Chronic fluid loss: Severe or chronic vomiting or diarrhea can deplete both sodium and fluids from the body.
Age: Older adults are more susceptible due to a higher likelihood of other medical conditions and medication use.

Symptoms and Risks of Low Sodium

Mild hyponatremia may not present with noticeable symptoms, but as sodium levels drop, the signs become more apparent. These can include:

Nausea and vomiting
Headache
Fatigue, low energy, and drowsiness
Confusion, restlessness, and irritability
Muscle weakness, cramps, or spasms
Loss of balance, which can lead to falls, especially in older adults

In severe cases, a rapid decline in sodium can be a medical emergency and may cause dangerous complications such as brain swelling, seizures, coma, or even death. It's important to remember that correcting sodium levels too quickly can also be dangerous, so any treatment must be medically supervised.

How to Get Sodium Levels Up: A Dietary Approach

For individuals with mild hyponatremia, or those advised by a healthcare provider to increase sodium, the dietary approach is often the safest and most effective. This involves incorporating foods and beverages with naturally higher sodium content.

Here are some diet-based ways to increase your sodium intake:

Broths and Soups: A simple cup of chicken, beef, or vegetable broth is naturally high in sodium and can provide a quick boost. Be aware of packaged varieties, as their sodium content can vary widely. Homemade broths allow for precise salt control.
Salted Nuts and Seeds: A handful of salted nuts or seeds serves as a healthy, sodium-rich snack.
Cheeses: Many cheeses, such as cheddar, feta, and Swiss, contain moderate to high amounts of sodium.
Fermented and Pickled Foods: Olives, sauerkraut, and pickles are naturally high in sodium due to the brining and fermentation process.
Meat and Fish: Cured meats, deli meats, and salted fish like sardines or anchovies are significant sources of sodium. Even fresh or frozen seafood, poultry, and meat contain some natural sodium.
Certain Vegetables: While most vegetables are low in sodium, some, like celery and beets, contain notable amounts.
Electrolyte Drinks: Sports drinks and oral rehydration solutions are formulated to restore electrolytes, including sodium, and can be helpful, especially after intense exercise or fluid loss.

Fluid Management and Medication Considerations

Adjusting your fluid intake is as important as managing sodium, especially for dilutional hyponatremia. Your doctor may recommend limiting your water intake or replacing some plain water with electrolyte-rich alternatives. This is particularly relevant for endurance athletes who might otherwise over-hydrate.

For those whose hyponatremia is medication-induced, a healthcare provider will evaluate the need to adjust or change a prescription, such as a diuretic. It is critical never to alter medication dosages without medical supervision.

Comparison Table: Increasing Sodium Intake


Method	Pros	Cons	Best for...
Dietary Changes	Natural, sustainable, and provides other nutrients. Allows for customization.	Slower correction rate. Requires consistent meal planning.	Mild cases, long-term management, and prevention.
Electrolyte Drinks	Rapidly replaces lost electrolytes, hydrating effectively.	Can be high in sugar. May not be necessary for everyone.	Athletes after intense workouts, or during illness with fluid loss.
Salt Tablets	Concentrated dose for a significant boost.	Requires medical supervision. Risk of overcorrection or dehydration if not taken with enough water.	Medically recommended cases under strict guidance. Not for casual use.
IV Saline	Immediate, precise correction under medical care.	Hospital setting only; invasive. For severe, acute cases.	Severe, acute hyponatremia or symptomatic patients in an emergency setting.

The Critical Role of Medical Supervision

Never attempt to self-treat hyponatremia without a proper diagnosis from a healthcare professional. Blood tests are required to confirm low sodium levels and identify the underlying cause. A doctor can help determine the appropriate course of action, which could range from simple dietary advice to urgent medical treatment for severe cases. Overcorrecting sodium levels too quickly, especially in a hospital setting, can cause osmotic demyelination syndrome, a serious and potentially permanent neurological condition. The safest path is always with medical guidance.

Conclusion

While many public health campaigns focus on reducing sodium intake to combat high blood pressure, it's equally important to recognize the dangers of having sodium levels that are too low. Hyponatremia can result from various factors, including underlying medical conditions, certain medications, and poor fluid management, and its symptoms can range from mild fatigue to life-threatening complications. The path to addressing this condition, and understanding how to get sodium levels up, always starts with a medical diagnosis. From there, a balanced approach incorporating sodium-rich foods like soups, broths, cheeses, and salted snacks, coupled with proper fluid management, can be an effective strategy. For severe cases, or when medication is the cause, professional medical intervention is non-negotiable to ensure a safe and successful outcome. For more detailed information on hyponatremia, consult reliable resources like the Mayo Clinic's guide on the topic.

Frequently Asked Questions

To increase your sodium levels, you can consume foods like broths and soups, cheeses, cured and processed meats, and salted nuts. Certain vegetables like beets and celery also contain notable amounts of natural sodium.

While adding table salt can increase sodium intake, it is not a recommended primary strategy for correcting low blood sodium. The total sodium in your body is a delicate balance, and excessive salt can lead to other issues like high blood pressure. Dietary and fluid adjustments are generally preferred and should be guided by a doctor.

You should seek immediate medical care if you or someone you know experiences severe symptoms of hyponatremia, such as seizures, severe confusion, or loss of consciousness. If you have risk factors like chronic illness or take certain medications and experience mild symptoms like headache or fatigue, contact your doctor for advice.

Drinking an excessive amount of water can dilute the sodium concentration in your blood, a condition called dilutional hyponatremia. This is common among endurance athletes who sweat heavily and replace fluids only with plain water, but it can also be a side effect of some medical conditions or medications.

Sports drinks and other oral rehydration solutions are effective at raising electrolyte levels, including sodium, especially in cases of fluid loss from intense exercise or illness. However, they may contain high sugar content, so they are not always the best option for casual use and should be chosen mindfully.

Salt tablets or supplements should only be used under the direct supervision of a healthcare provider. Taking them incorrectly or without sufficient water can worsen dehydration or lead to other complications.

Conditions like congestive heart failure and kidney disease can cause the body to retain excess fluid. This increases the total amount of water in the body, which can dilute the concentration of sodium in the blood, leading to hyponatremia.