What is the best drink for low sodium? Your ultimate guide

October 2, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, only one in ten adults meets the recommended daily intake for vegetables. For those on a low-sodium regimen, understanding what is the best drink for low sodium is crucial for maintaining proper hydration and managing overall health effectively.

Quick Summary

The most effective beverages for a low-sodium diet include plain water, certain plant-based milks like unsweetened coconut milk, and low-sodium vegetable or fruit juices. Homemade electrolyte drinks are another healthy option for replenishing fluids without excessive salt.

Key Points

Plain Water is Best: Water is the most effective and sodium-free way to hydrate, and it can be infused with fruit for flavor.
Choose Low-Sodium Juices: Opt for low-sodium versions of vegetable juice like V8 or naturally low-sodium fruit juices such as pineapple juice.
Read Milk Alternative Labels: Unsweetened plant-based milks like coconut or oat milk can be low in sodium, but it's important to check the nutritional information.
Beware of Commercial Drinks: Many sports drinks, sodas, and flavored waters can contain hidden or high levels of sodium and should be consumed with caution.
Homemade is Healthiest: Making your own electrolyte drinks or juices ensures you have full control over the ingredients and can avoid excess salt and sugar.
Manage Fluid Intake for Specific Conditions: Those with heart failure or kidney issues should monitor both sodium and fluid intake, consulting guidelines from sources like the Mayo Clinic.

Why managing fluid intake is vital for a low-sodium diet

Individuals on a low-sodium diet often need to pay close attention to their fluid intake, as many popular beverages can be surprisingly high in sodium. Excessive sodium can lead to fluid retention, elevated blood pressure, and increased strain on the heart and kidneys. By making informed choices about what you drink, you can better manage your condition and promote overall well-being. Hydration is essential for numerous bodily functions, from regulating body temperature to supporting kidney health, making the right drink choices a critical part of a healthy lifestyle. For those with heart failure, specifically, limiting fluid intake to around 50 ounces a day, alongside a daily sodium limit of 2,000 mg, is a powerful management tool.

The best low-sodium drink choices

Water: The ultimate zero-sodium beverage

When considering what is the best drink for low sodium, plain water is undoubtedly the top choice. It contains no calories, sugar, or additives and serves as the most effective way to hydrate. For those who find plain water unappealing, infusion can add flavor without compromising sodium content. Here are some options:

Infused water: Add sliced fruit like lemon, cucumber, or berries for a refreshing taste.
Seltzer water: Plain seltzer is simply carbonated water with no added salt, making it sodium-free. Ensure you choose unflavored seltzer, as some flavored versions may contain sodium or sweeteners.
Bottled mineral water: When choosing bottled water, always check the label, as sodium levels can vary significantly between brands. Look for brands specifically labeled as 'low sodium' or check the nutritional information to be sure.

Low-sodium vegetable and fruit juices

While many commercial juices can be high in sodium and sugar, some excellent low-sodium options are available:

Low-sodium V8: A brand like V8 offers a low-sodium version of its vegetable juice blend, containing significantly less sodium than the original, making it a viable option for a low-sodium diet.
Pineapple juice: Pineapple is naturally very low in sodium, with a single cup containing only about 1 milligram. It's also rich in vitamin C and other nutrients.
Watermelon water: Made from juicing a watermelon, this beverage provides a natural source of electrolytes like potassium and magnesium, with only minimal sodium.
Homemade vegetable juice: Juicing fresh carrots, celery, or cucumbers allows you to control the ingredients and avoid any added salt.

Plant-based milk alternatives

For those who enjoy milk, several plant-based options are low in sodium, but it is important to read labels carefully. Unsweetened versions are often the best choice.

Coconut milk: Many brands of canned and carton coconut milk offer very low sodium content, sometimes less than 15 mg per serving, making it a great creamy alternative.
Oat milk: Unsweetened oat milk is generally a good option, with many brands having modest sodium levels, and also provides a good source of calcium.
Cashew milk: Some cashew milks contain very low sodium, although it is important to check the nutrition facts, especially for sweetened varieties.

Homemade low-sodium electrolyte drink

Making your own electrolyte drink at home is simple and ensures complete control over the sodium content. A basic recipe includes:

1.5 cups unsweetened coconut water
0.5 cup fresh orange juice
2 tablespoons fresh lime juice
A very small pinch of mineral salt (1/20th of a teaspoon)
Mix all ingredients and chill. This provides a balance of hydration and electrolytes without high sodium or added sugars.

Comparison of popular low-sodium drinks


Drink Type	Sodium Content (per serving)	Key Benefits	Considerations
Plain Water	0 mg	Optimal hydration, no additives or calories	Can be bland; infused versions add flavor without sodium
Low-Sodium V8 Juice	Approx. 140 mg (8 oz)	2 servings of vegetables per glass, excellent source of vitamins A and C	Still contains some sodium, not zero
Pineapple Juice (100%)	Approx. 1 mg (1 cup)	Very low sodium, high in vitamin C	Higher in sugar and calories than water
Unsweetened Coconut Milk	Low (often <15 mg per cup)	Creamy texture, low sodium	Check labels, as brands can vary

Potential pitfalls to watch for

When following a low-sodium diet, it's crucial to be mindful of hidden sodium in seemingly healthy drinks. Certain commercial beverages can be problematic:

Sports drinks: Many sports drinks are high in both sodium and sugar, designed to replenish electrolytes after intense exercise. For moderate activity, plain water is sufficient. Always choose 'low sodium' or 'zero' versions with caution and check labels.
Flavored waters: Some commercial flavored waters and electrolyte-infused waters may contain added sodium that is not immediately obvious.
Regular sodas: Traditional sodas and even some ginger ales can contribute unexpected amounts of sodium to your daily intake.

Conclusion

Choosing the right beverages is a critical component of a successful low-sodium diet. For optimal hydration, plain or infused water remains the best choice, but options like low-sodium vegetable juices, unsweetened plant-based milks (especially coconut milk), and homemade electrolyte drinks provide variety without compromising health goals. Always read labels, and when in doubt, sticking to water or a homemade option is the safest and healthiest route. For more detailed guidance, consider consulting an official health resource like the World Health Organization (WHO), which provides recommendations on sodium reduction.

Frequently Asked Questions

For most people, tap water is safe. Sodium in tap water is typically at very low levels. However, if you are on a severely restricted low-sodium diet due to a medical condition, you may want to check with your local water supplier or doctor, as sodium levels can vary.

No, not all vegetable juices are high in sodium. While some popular options like regular V8 juice are high in sodium, many brands offer low-sodium versions specifically for those watching their intake. Always check the nutrition facts label.

Coconut water is a naturally occurring source of electrolytes, and it contains some sodium, but typically at a lower level than commercial sports drinks. A cup of fresh coconut water can contain around 250 mg of sodium, while commercially bottled versions are often lower.

Many regular and diet sodas, as well as root beer and ginger ale, contain surprising amounts of sodium. It is best to limit or avoid them and opt for healthier, low-sodium alternatives like plain seltzer water.

Unsweetened varieties of coconut, oat, rice, and soy milk can be low in sodium. Unsweetened coconut milk often has less than 15mg of sodium per serving, making it an excellent choice. Always check the specific brand's label for accurate information.

You can naturally flavor water by adding slices of fruit like lemon, cucumber, or berries. Herbal teas and plain seltzer water are also excellent, sodium-free alternatives for adding variety to your fluid intake.

For most moderately active people, a balanced diet and adequate water intake are sufficient to maintain electrolyte levels. Electrolyte drinks may be necessary for prolonged, intense exercise or illness, but it's important to choose homemade or low-sodium options to avoid excessive salt.