What Can I Drink on a Low Sodium Diet? Your Guide to Healthy Beverages

November 11, 2025 •

5 min read

According to the American Heart Association, processed and restaurant foods account for over 70% of our daily sodium intake, making beverage choices a crucial part of managing your diet. If you are asking yourself what can I drink on a low sodium diet, the good news is that many refreshing and flavorful options exist far beyond just plain water.

Quick Summary

This guide covers a variety of low-sodium beverages, including plain and infused waters, black coffee and herbal teas, 100% fruit juices, and low-fat milk, while identifying popular drinks to limit or avoid due to hidden sodium content.

Key Points

Plain Water is Best: Unflavored water is the most reliable, sodium-free beverage for consistent hydration on a low sodium diet.
Infuse for Flavor: Add lemon, lime, berries, or cucumber to plain water to create a flavorful drink without adding any sodium.
Watch Coffee Add-Ins: Plain black coffee has no sodium, but specialty lattes and mochas from coffee shops can contain high levels from milk, creamers, and flavored syrups.
Read Juice Labels: Stick to 100% fruit juices and explicitly look for low-sodium or 'unsalted' versions of vegetable juice to avoid hidden sodium.
Consider Herbal Teas: Unsweetened herbal teas like hibiscus, mint, and ginger are excellent, low-sodium options for a warm or iced beverage.
Limit Processed Drinks: Avoid high-sodium culprits like regular vegetable juice, processed electrolyte drinks, and many sweetened or flavored beverages.

Your Essential Hydration Guide for a Low Sodium Diet

Following a low sodium diet is a critical step for many individuals managing their blood pressure and overall heart health. While focusing on food choices is often the primary concern, what you drink can significantly impact your daily sodium intake. Many store-bought beverages contain hidden sodium, added during processing for flavor or preservation. By understanding the best and worst choices, you can stay properly hydrated without sabotaging your dietary goals.

The Gold Standard: Water and Infused Water

Plain water is the best beverage choice for anyone on a low sodium diet, as it is naturally sodium-free. Adequate hydration is essential for overall health and helps regulate blood pressure. To add a burst of flavor without adding any sodium, try making infused water. This can be as simple as adding slices of fruit or sprigs of herbs to a pitcher of water.

DIY Infused Water Combinations:

Lemon and Lime: A classic, refreshing combination that adds a citrusy zing.
Cucumber and Mint: Provides a crisp, spa-like flavor that is incredibly hydrating.
Berries and Basil: Adds a touch of sweetness and a fragrant, herbal note.
Ginger and Orange: Offers a subtle spice and a sweet citrus flavor.

Coffee and Tea: Proceed with Caution

For many, starting the day without coffee or tea is unthinkable. The good news is that plain, black coffee and unsweetened tea are naturally sodium-free. The hidden sodium comes from added ingredients in specialty drinks. Coffee shop lattes, mochas, and flavored cold brews often contain milk, syrups, and flavorings that can significantly increase the sodium content.

Tips for Low-Sodium Coffee and Tea:

Opt for plain black coffee or espresso.
Choose plain green, black, or herbal teas. Hibiscus tea, in particular, has been shown to have blood pressure-lowering effects.
If you use milk, stick to low-fat or skim milk, which contain moderate sodium, and measure your serving.
Avoid flavored creamers, pre-made mixes, and salted caramel or other specialty flavorings.

Juices: A Colorful and Nutritious Option

Fruit juices can be a great source of vitamins and minerals on a low sodium diet, provided you choose wisely. Always opt for 100% fruit juices without added sugars or sodium. Popular low-sodium choices include orange, apple, and pomegranate juice. For a savory option, look for low-sodium or unsalted vegetable juice blends. Making your own fresh juice at home is the best way to control all ingredients.

Dairy and Alternatives: Milks That Work

Low-fat dairy products like skim and low-fat milk are naturally low in sodium and high in potassium, which helps balance sodium levels in the body. Many milk alternatives are also low in sodium, but it's important to check the label. Coconut milk, for instance, often contains very little sodium and can be used in smoothies or coffee. Avoid buttermilk, malted milk, and flavored milks, which are typically higher in sodium.

Comparison of Common Beverages


Beverage Type	Sodium Content (per serving)	Key Takeaways for Low Sodium Diet
Plain Water	0 mg	Excellent choice, hydrate regularly.
Black Coffee	0 mg	Safe if consumed black. Additions increase sodium.
Caffe Latte (Shop-made, Grande)	~170 mg	High due to milk content and potential added syrups.
Herbal Tea	0 mg	Safe and offers additional benefits; hibiscus is a good choice.
100% Orange Juice	0 mg	Naturally sodium-free, but check for added sugars.
Low-Sodium V8 Juice	Check Label	A safe savory option, but scrutinize the brand's label.
Regular V8 Juice	Up to 480 mg	A high-sodium source; avoid regular versions.
Low-Fat/Skim Milk	~130 mg	Moderate sodium, but a good source of potassium and other nutrients.
Salted Caramel Cream Cold Brew	~330 mg	High sodium; avoid due to salted flavorings.

Beverages to Limit or Avoid

To effectively manage your sodium intake, it is just as important to know what to avoid. Highly processed and prepared drinks are often the biggest culprits.

Regular Canned Vegetable Juice: Standard vegetable juices, like regular V8, are very high in sodium. Look for low-sodium or unsalted varieties only.
Specialty Coffee Drinks: Any coffee drink that includes syrups, salt-based flavorings (like salted caramel), or excessive milk can be high in sodium.
Buttermilk and Flavored Milks: These dairy products often have significant added sodium and should be avoided.
High-Sodium Sodas: While some diet sodas are low in sodium, many regular and diet varieties still contain a considerable amount. Check labels carefully.
Alcoholic Beverages: Consuming alcohol can temporarily raise blood pressure and should be discussed with a doctor, especially for those with hypertension.
Electrolyte Drinks: Many sports drinks are packed with sodium. Be sure to check the nutrition facts on the label and opt for a low-sodium version if necessary.

Making Your Own Low Sodium Drinks

One of the best ways to ensure your beverages are low in sodium is to make them yourself. This gives you complete control over the ingredients and flavorings.

DIY Low-Sodium Smoothies: Blend fresh or frozen fruit with low-fat yogurt or a low-sodium milk alternative. Add a scoop of protein powder if desired, but always check its sodium content.
Herbal Iced Tea: Brew your favorite herbal tea and chill it. Serve over ice with a slice of lemon or a sprig of mint.
Homemade Lemonade or Limeade: Squeeze fresh lemons or limes and mix with water and a low-calorie sweetener. Dilute with sparkling water for a fizzy twist.
Unsalted Tomato Juice: Blend fresh tomatoes with a little bit of celery and cucumber for a refreshing and savory juice. Season with herbs instead of salt.

Conclusion

Staying hydrated while on a low sodium diet doesn't have to be a challenge. The key is to be mindful of hidden sodium in processed drinks and to prioritize simple, natural choices. Water, black coffee, unsweetened teas, and 100% fruit juices are all excellent options. By reading nutrition labels and opting for homemade versions of your favorite drinks, you can enjoy a variety of delicious and healthy beverages that support your dietary and health goals. Always consult with a healthcare provider or dietitian for personalized recommendations regarding your low sodium diet. For further information on managing your sodium intake, consider resources like the American Heart Association at heart.org.

Frequently Asked Questions

Yes, plain black coffee is naturally sodium-free and safe for a low sodium diet. The sodium is often added through milk, flavored syrups, or specialty creamers, so it's best to avoid those extras.

100% fruit juices like apple, orange, and pomegranate are excellent choices as they are naturally low in sodium. Be sure to check the label to ensure there are no added sugars or sodium.

Yes, low-fat and skim milk contain moderate sodium but are also good sources of potassium. Alternatives like coconut milk can also be very low in sodium. Avoid higher-sodium dairy products like buttermilk and processed cheeses.

Some diet sodas are low in sodium, but it's essential to read the nutrition label carefully. Some brands may still contain sodium, and these drinks often have other ingredients like artificial sweeteners that should be consumed in moderation.

Yes, you can drink vegetable juice if you specifically choose varieties that are labeled 'low-sodium' or 'unsalted'. Regular vegetable juices are often very high in sodium and should be avoided.

Coconut water is a naturally low-sodium, potassium-rich option, but sodium levels can vary by brand. Check the nutrition label to be sure, and always choose plain, unsweetened versions.

Be cautious of specialty drinks, particularly those with caramel, salt-flavored syrups, or excessive milk. A simple black coffee or tea is the safest choice. Ask for nutrition information if you are unsure.

Alcohol can temporarily raise blood pressure, so it's best to discuss consumption with a healthcare provider, especially if managing hypertension. Some alcoholic beverages, like certain mixed drinks, may also have added sodium.