What Drinks Are Good to Increase Sodium?

December 11, 2025 •

4 min read

Sodium is an essential mineral vital for nerve function, muscle contractions, and fluid balance. While most people consume more sodium than they need, certain situations, like intense exercise, prolonged illness, or conditions like POTS, may require a targeted increase in sodium intake. Knowing the right beverages can help restore electrolyte balance effectively and safely.

Quick Summary

Several beverages can help increase sodium levels, including commercial sports drinks, oral rehydration solutions (ORS), and electrolyte-infused water. Natural options like vegetable juice, broths, and salted beverages also provide a sodium boost. Choosing the right drink depends on your specific needs, considering factors like sugar content and added ingredients.

Key Points

Sports Drinks: These are effective for athletes needing to replace sodium and other electrolytes lost during prolonged, intense exercise, but are often high in sugar.
Oral Rehydration Solutions (ORS): Formulated for rapid rehydration, ORS like Pedialyte are ideal for replacing fluids and sodium lost due to illness like vomiting or diarrhea.
Natural Sources: Broths, vegetable juices (like V8), and milk are natural sources of sodium and other electrolytes, offering a less processed option.
DIY Options: Adding a small, measured amount of salt to water is a customizable and inexpensive way to boost sodium intake, but requires careful dosing.
Important Considerations: When choosing a drink to increase sodium, consider the sugar content, your physical activity level, and any underlying health conditions. Always prioritize whole-food options where possible.

Commercial Drinks for Boosting Sodium

When a quick and reliable increase in sodium is needed, several commercial products are designed for this purpose. These drinks are formulated with specific electrolyte concentrations to aid in rapid rehydration and sodium replenishment. For athletes, particularly those in endurance sports, these are convenient options to combat electrolyte loss through sweat. For those recovering from illness involving fluid loss, they offer a balanced approach to restoring essential minerals.

Sports Drinks

Traditional sports drinks like Gatorade and Powerade contain carbohydrates and electrolytes, including sodium. The sodium content helps the body retain fluid, which is crucial during and after prolonged exercise. However, it's important to be mindful of their high sugar content, which may not be suitable for everyone. Zero-sugar versions, such as Gatorade Fit and Gatorade Zero, offer the electrolytes without the added calories. For optimal rehydration, some brands now offer specialized electrolyte mixes that can be added to water.

Oral Rehydration Solutions (ORS)

For more serious cases of fluid and electrolyte loss, such as from vomiting or diarrhea, oral rehydration solutions like Pedialyte are highly effective. These solutions contain a specific, balanced ratio of sodium, sugar, and water to maximize absorption and rehydration. Pedialyte also has a Sport version formulated with higher electrolyte levels for athletes. Other commercial options, often found as powders or tablets, include brands like Liquid IV and Nuun, which are portable and versatile.

Electrolyte Water and Tablets

For a less sugary alternative, electrolyte-infused waters or dissolvable tablets can be beneficial. Brands like Propel offer lightly flavored water with added electrolytes. Electrolyte tablets are a convenient way to customize your drink, allowing you to add a measured amount of sodium and other electrolytes to plain water. They are often low-calorie and come in various flavors, catering to those who prefer less sweetness.

Natural Drinks to Increase Sodium

If you prefer natural and whole-food sources, several drinks can help you increase your sodium intake without relying on processed or sugary options. These are great for everyday use or for adding a savory twist to your hydration routine.

Broths and Soups

Chicken, beef, or vegetable broths are naturally high in sodium and can be a comforting and flavorful way to replenish electrolytes. Canned soups can also be a significant source, but check the labels as some can be excessively high in sodium. A low-sodium broth base can be a healthier alternative, and you can add a small amount of salt to your taste.

Vegetable Juices

Beverages like tomato juice and V8 are known for their high sodium content. A single serving of traditional vegetable juice can provide a substantial amount of sodium, along with vitamins and other minerals. Just be sure to read the nutrition label, as low-sodium versions are also widely available and may contain significantly less sodium.

Salted Water

For a simple and direct approach, adding a pinch of salt to a glass of water can provide a quick sodium boost. This should be done carefully to avoid excessive intake. A homemade rehydration solution can also be made by combining a small amount of salt and sugar in water, often with some juice for flavor. This provides a customizable option for managing electrolyte levels.

Milk

Cow's milk contains a natural balance of electrolytes, including sodium, calcium, and potassium, along with carbohydrates and protein. This makes it a surprisingly effective rehydration beverage, especially post-workout, and some research suggests it can be more effective than commercial sports drinks. Lactose-free and soy milk alternatives can also offer a good electrolyte profile.

Comparison of Sodium-Boosting Drinks


Drink Type	Sodium Content	Sugar Content	Best For	Considerations
Sports Drinks	Moderate to High	High (in traditional)	Athletes during intense, prolonged exercise.	Look for low-sugar or zero-sugar versions.
Oral Rehydration Solution	High	Moderate (specific ratio)	Illness-related fluid loss (vomiting, diarrhea).	Designed for rapid electrolyte correction.
Broths/Soups	High	Low (unless sweetened)	General rehydration, especially when feeling unwell.	Can be very high in sodium; check labels.
Vegetable Juice	High	Low (natural sugars)	Quick sodium boost with added vitamins.	High in sodium; low-sodium versions available.
Salted Water (DIY)	Customizable	None	Quick, controlled sodium increase.	Must be carefully measured to avoid excess salt.
Milk	Moderate	Natural sugars/lactose	Post-workout recovery; natural electrolyte source.	Contains calories and fat, which may not be suitable for everyone.
Electrolyte Tablets	Customizable	Low to None	On-the-go hydration, low-calorie option.	Flavors and additional ingredients vary by brand.

Conclusion

Several drink options are available to help increase your sodium levels, each with its own benefits and considerations. For athletes or those experiencing acute fluid loss, commercial products like sports drinks and oral rehydration solutions provide a scientifically balanced approach for rapid replenishment. Meanwhile, natural options like broths, vegetable juice, and milk offer a more wholesome way to boost sodium and other nutrients. For a simple and customizable solution, adding a pinch of salt to water is a straightforward method. The key is to choose the right drink for your specific situation and to monitor your intake to avoid overconsumption, which can lead to adverse health effects. Always consult a healthcare professional before significantly altering your sodium intake, especially if you have an underlying health condition.

For more information on hydration and electrolyte balance, consider visiting reputable health websites.

Fluid and Electrolyte Balance - MedlinePlus

Disclaimer

The information provided is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, especially if you have a medical condition that affects fluid or electrolyte balance.

Frequently Asked Questions

While sports drinks are effective for rehydrating athletes after prolonged, intense exercise, they are not always the best option. They often contain high amounts of sugar and may not be necessary for general rehydration. For illness or everyday use, other options like broths or ORS might be more appropriate.

Yes, you can make a simple rehydration drink at home by adding a small amount of salt and sugar to water or a base like orange juice. For example, a basic recipe involves dissolving a small amount of salt and sugar in water. This allows for more control over the ingredients.

Hyponatremia is a condition of low sodium concentration in the blood, often caused by consuming too much plain water without adequate salt, especially during or after endurance exercise. Drinks containing sodium, such as sports drinks or ORS, can help correct hyponatremia by restoring the proper fluid-to-sodium balance.

No. While increasing sodium is necessary for some conditions, most people already consume more than the recommended daily amount. Excessive sodium intake can lead to high blood pressure, heart disease, and water retention. It is crucial to consult a doctor before increasing your sodium intake, especially if you have pre-existing health conditions.

The amount of sodium you need depends on factors like your activity level, sweat rate, and overall diet. Sports drinks typically contain 200-500mg per serving. For personalized guidance, particularly for endurance athletes or individuals with specific health concerns, it's best to consult a healthcare professional or registered dietitian.

Yes, electrolyte tablets and powders are an excellent, convenient, and often low-sugar alternative to traditional sports drinks. They are portable and allow you to easily add a controlled dose of electrolytes, including sodium, to plain water.

Commercial coconut water is naturally high in potassium but generally low in sodium. It is not the most effective option for increasing sodium unless you add a pinch of salt to it. Fresh coconut water contains a slightly higher sodium content but still significantly less than sports drinks or broths.