Nutrition Diet: What to eat and drink for low sodium levels?

October 21, 2025 •

4 min read

Symptoms of low sodium, or hyponatremia, can include nausea, fatigue, and confusion, particularly in severe cases. It is crucial to understand what to eat and drink for low sodium levels to manage this condition effectively and restore the body's essential fluid balance.

Quick Summary

A diet for low sodium levels involves consuming specific naturally sodium-rich foods and balancing fluid intake with electrolytes to help manage the symptoms of hyponatremia.

Key Points

Identify the cause: Low sodium (hyponatremia) can stem from diet, medications, or medical conditions, so pinpointing the cause is crucial for effective management.
Embrace whole foods: Prioritize naturally sodium-rich foods like specific cheeses, seafood, and vegetables over heavily processed and packaged options.
Balance fluid and electrolytes: During intense exercise or significant fluid loss, use electrolyte-fortified drinks like sports drinks or coconut water instead of only plain water.
Flavor with herbs and spices: Season food with herbs, spices, garlic, or citrus juice rather than excessive salt, which can lead to overconsumption.
Check food labels: Read the Nutrition Facts panel to find low-sodium or 'no salt added' products, especially for canned goods and snacks.
Consult a professional: For persistent symptoms or diagnosed hyponatremia, always seek medical advice before making significant changes to your diet.

Understanding Hyponatremia and Sodium's Role

Sodium is a vital electrolyte that helps regulate fluid balance, nerve function, and muscle control in the body. Hyponatremia, the medical term for low blood sodium, occurs when the sodium concentration in the blood is abnormally low. This can be caused by excessive fluid intake, certain medications, specific medical conditions like kidney or heart failure, or prolonged exercise with improper fluid replacement. While severe cases require immediate medical attention, mild or moderate low sodium levels can often be managed with careful dietary adjustments.

Symptoms of Low Sodium

Recognizing the symptoms of hyponatremia is the first step toward managing it effectively. They can range from mild to severe, depending on how quickly the sodium levels drop.

Mild Symptoms: Nausea, headaches, fatigue, and muscle cramps.
Moderate Symptoms: Increased irritability, restlessness, and confusion.
Severe Symptoms: Seizures, decreased consciousness, and coma, which require immediate emergency care.

Foods to Increase Sodium Levels Naturally

For those needing to raise sodium levels under medical guidance, focusing on naturally occurring sources and minimally processed options is key. Many processed and packaged foods are excessively high in sodium, but there are healthier, whole-food alternatives that can provide the necessary mineral without an unhealthy dose of additives.

Naturally Salty and Nutrient-Dense Foods

Seafood: Fish and shellfish, like fresh shrimp and canned tuna (in water), contain natural sodium from their ocean habitat. Canned versions typically have more due to added salt, but can be a convenient source.
Cheese: Many cheeses, especially processed types and those brined for preservation like feta and cottage cheese, are excellent sources of sodium. Opt for low-sodium or unsalted varieties for more control over your intake.
Fermented Foods: Sauerkraut and kimchi get their characteristic flavor and high sodium content from the fermentation process with salt. These also provide beneficial probiotics.
Pickled and Cured Items: Olives and pickles are cured in a salty brine, significantly increasing their sodium content. While they should be consumed in moderation, they can effectively boost sodium.
Certain Vegetables: Some vegetables, including celery, beets, and spinach, naturally contain sodium. While not as high as processed foods, they contribute to your overall intake.
Meat and Poultry: Fresh or frozen cuts of meat and poultry contain some natural sodium. Choosing these over processed deli meats is a healthier way to control sodium while still benefiting from it.

Drinks to Replenish Electrolytes

Balanced fluid intake is crucial, especially during or after strenuous exercise. Replacing lost electrolytes is just as important as hydrating with plain water.

Best Drink Options

Sports Drinks: Commercial sports drinks contain sodium and other electrolytes to replenish what is lost through sweat. Look for lower-sugar options if concerned about calories.
Coconut Water: A natural source of electrolytes, including potassium and some sodium, coconut water can be a refreshing option.
Vegetable Juice: Low-sodium tomato or vegetable juice can provide electrolytes and a good dose of sodium.
Milk: Cow's milk is a natural source of sodium, potassium, and calcium, and can be an excellent post-workout recovery drink. Soy milk also contains some electrolytes.

Comparison of High vs. Lower-Sodium Options


Food Category	Higher-Sodium Options (to limit)	Lower-Sodium Alternatives (to prefer)
Meat/Poultry	Deli meats, hot dogs, bacon, cured meats, frozen breaded products	Fresh chicken, turkey, fish, lean beef, eggs, dry beans
Snacks	Salted pretzels, chips, salted nuts	Unsalted nuts, seeds, popcorn; fresh fruit
Soups/Sauces	Canned soups, broths, soy sauce, teriyaki sauce, ketchup	Homemade soups, low-sodium broth, herbs, spices, lemon juice
Dairy	Processed cheese, salted cottage cheese	Low-sodium cheese, fresh mozzarella, milk, plain yogurt
Grains	Instant rice/pasta mixes with seasoning, salted crackers	Brown rice, quinoa, whole-wheat pasta cooked without salt

How to Balance Sodium Intake Through Diet

Beyond simply choosing the right foods, other strategies can help manage low sodium levels. When not caused by an underlying medical condition, balancing fluid and electrolyte intake is crucial. For example, during intense exercise, relying solely on plain water can further dilute sodium levels, so incorporating electrolyte-rich fluids is vital. For general health, limiting processed foods and cooking more at home allows for better control over salt addition, reducing the risk of either too much or too little sodium.

The Importance of Professional Guidance

While dietary adjustments are a key part of managing low sodium, it is essential to consult with a healthcare professional or a registered dietitian. For chronic or severe hyponatremia, or if you have an underlying medical condition, self-treatment can be dangerous. They can monitor your blood sodium levels, determine the root cause, and provide personalized recommendations for fluid and dietary management. In some cases, adjusting medication or other treatments may be necessary in addition to a change in diet. A balanced approach, guided by a professional, is the safest and most effective strategy for maintaining healthy sodium levels. You can read more about hyponatremia at the Mayo Clinic's website for an authoritative resource.

Conclusion

Managing low sodium levels effectively is a balance between dietary choices, fluid intake, and medical oversight. By incorporating naturally sodium-rich foods like specific cheeses, cured meats, and shellfish into your diet while moderating plain water intake, especially during or after intense exercise, you can help restore electrolyte balance. The key is to avoid solely relying on highly processed foods and instead prioritize nutrient-dense options. Always seek professional medical advice for persistent low sodium levels to ensure a safe and targeted treatment plan. This informed approach helps maintain your body's delicate balance and supports overall health.

Frequently Asked Questions

You can naturally increase sodium levels by eating foods like cheese, seafood (especially shellfish), cured meats, olives, and pickled vegetables. Some vegetables like celery and beets also contain natural sodium.

After strenuous exercise, opt for electrolyte-rich drinks such as sports drinks, coconut water, or low-sodium vegetable juice to replenish lost sodium and other minerals effectively.

While adding salt can help, it is not the primary solution and can lead to overconsumption if not monitored. It's better to focus on nutrient-dense foods that naturally contain sodium under a doctor's supervision.

Yes, excessive water intake, particularly without replacing electrolytes lost through sweat, can dilute blood sodium levels and cause hyponatremia.

Common symptoms include nausea, vomiting, headaches, fatigue, confusion, muscle weakness, cramps, and, in severe cases, seizures.

For those with low sodium, there are no specific foods to avoid, but rather a focus on incorporating specific sodium-rich foods under a doctor's care. However, it is always wise to limit overly processed foods for overall health.

If you experience severe symptoms like seizures, significant confusion, or loss of consciousness, seek emergency medical care immediately. For less severe or persistent symptoms, consult a doctor to determine the underlying cause and appropriate treatment.

For mild cases not caused by an underlying medical condition, dietary adjustments can be effective. However, for more severe or chronic hyponatremia, medical supervision is essential.