What Not to Drink With Low Sodium? Your Comprehensive Beverage Guide

The average American consumes about 3,400 mg of sodium daily, far exceeding the recommended 2,300 mg. When managing your intake, understanding what not to drink with low sodium is as crucial as watching your food choices, as many popular beverages hide surprisingly high levels of salt.

Quick Summary

This guide reveals common beverages with hidden sodium, such as some sports drinks, certain juices, and processed mixes. Learn to identify and avoid these high-sodium traps by reading labels and making healthier, low-sodium hydration choices for better overall health.

Key Points

• Avoid Sugary and Carbonated Drinks: Many sodas, including diet versions, and mixers like tonic water, contain surprising amounts of sodium, making them poor choices for a low-sodium diet.

• Rethink Processed Juices: Canned vegetable juices and even some fruit juice blends can contain high levels of added salt for flavor and preservation; check labels carefully for "low sodium" or "no salt added" varieties.

• Scrutinize Sports Drinks: Unless you are a high-performance athlete advised by a doctor, the high sodium content in most sports drinks is counterproductive for a low-sodium diet.

• Read Labels Diligently: Sodium content can vary significantly between brands, and even in drinks that don't taste salty. Always check the nutrition facts label for sodium content and serving size.

• Choose Simple, Unprocessed Hydration: The best low-sodium drinks are plain water, unsweetened tea, and black coffee. You can also flavor water naturally with fruits or herbs.

• Know Your Condiments: Be mindful of condiments often added to drinks, such as syrups or flavor packets, which can contain hidden sodium.

The Hidden Dangers in Common Beverages

Most people associate a low-sodium diet with avoiding salty foods like chips and processed meats, but many everyday beverages can contain significant amounts of sodium. Hidden salts lurk in many drinks, from convenience store options to seemingly healthy choices, and can sabotage your efforts to maintain a healthy diet. High sodium intake is a well-known cause of elevated blood pressure, which increases the risk of heart disease, stroke, and kidney disease. Therefore, scrutinizing your drink choices is a vital part of managing your sodium intake effectively.

Sugary and Caffeinated Drinks

Many of the beverages we consume for a quick boost or sweet treat are surprisingly high in sodium. While the sugar content often gets the most attention, the hidden salt can be just as problematic for someone on a low-sodium diet. Soda, for instance, can contain a considerable amount of sodium, especially diet varieties and pepper-style drinks. Flavored coffees and specialty coffee drinks from cafes are another source, with ingredients like syrups and milk contributing to the sodium count. To make matters more complex, soda water (or club soda) and tonic water, often used as mixers, contain more sodium than most other carbonated beverages.

Processed Juices and Vegetable Cocktails

Many canned and bottled juices are processed and contain added sodium to enhance their flavor and act as a preservative. This is particularly true for vegetable juices and tomato-based products. While a fresh, medium tomato has a modest amount of potassium and is low in sodium, a cup of canned tomato juice can contain high sodium levels. Some canned vegetable cocktail juices may contain anywhere from 27 to 112 mEq/L of sodium. Even some fruit juices like prune juice or apricot juice can contain higher levels of potassium, and while not sodium, it's a reminder to check all labels for your specific dietary needs. Always opt for fresh juice or look for labels that explicitly state "low sodium" or "no salt added".

Sports Drinks and Electrolyte Beverages

Athletes use sports drinks to replenish electrolytes lost during intense exercise. These beverages contain sodium to help the body retain fluids and prevent conditions like hyponatremia (low blood sodium). However, for most people on a low-sodium diet, the high salt content in these drinks is counterproductive. Regular sports drinks can contain a wide range of sodium, from 8 to 33 mEq/L. Unless you are a high-performance athlete with a doctor's recommendation, these drinks should be avoided. For those who need to rehydrate, plain water is almost always the best choice. For some, low-sodium or sugar-free electrolyte options might be suitable, but checking the label remains paramount.

Making Smarter Beverage Choices

Choosing beverages on a low-sodium diet requires label awareness and prioritizing whole, unprocessed fluids. Many common drink options are naturally low in sodium, while others can be prepared at home to control salt content. This simple comparison table helps illustrate the difference:

High Sodium Drinks to Avoid	Low Sodium Alternatives to Choose
Canned Vegetable Juices	Fresh Homemade Juices (e.g., carrot, tomato)
Regular and Diet Sodas	Unsweetened Herbal Tea or Water with Lemon
Sports Drinks (Standard)	Water, or Low-Sodium Electrolyte Drink if medically necessary
Tonic Water and Club Soda	Plain Sparkling Water
Specialty Coffee Drinks	Black Coffee or Plain Tea
Certain Restaurant Juices	Water or Unsweetened Fresh-Pressed Juices
Some Pre-made Smoothies	Homemade Smoothies with Fresh Fruit and Low-Sodium Dairy

The Importance of Reading Labels

Sodium can be included in beverage ingredients for various reasons, including as a preservative, a flavor enhancer, or part of a carbonation process. It is important to know that sodium content can vary significantly between brands for the same type of beverage. The U.S. Food and Drug Administration (FDA) and the American Heart Association (AHA) define specific terms for low sodium foods and beverages. Look for phrases like "salt/sodium-free" (less than 5 mg per serving), "very low sodium" (35 mg or less), or "low sodium" (140 mg or less). Remember to check the serving size, as a large bottle may contain multiple servings.

Low-Sodium Drink List

When you're thirsty, focusing on water and other low-sodium options is the best strategy. Water is the most fundamental and effective fluid for hydration. Other options include:

• Plain water (tap or bottled)
• Unsweetened tea (hot or iced)
• Black coffee
• Sparkling water with a splash of fresh lemon or lime juice
• Homemade fruit-infused water
• Low-fat or fat-free milk (check label)
• 100% fruit juice, in moderation
• Herbal teas
• Certain vegetable juices labeled "low sodium" or "no salt added"

Conclusion: Your Beverage Blueprint for Better Health

Mastering a low-sodium diet extends far beyond just the food on your plate; it requires a keen eye on your drink choices. By actively avoiding high-sodium culprits like many processed juices, sodas, and sports drinks, you can significantly reduce your daily sodium intake. The most effective strategy is to rely on simple, unprocessed beverages like water, plain tea, and coffee. Always make a habit of reading nutrition labels to uncover hidden sodium and ensure your choices align with your health goals. Transitioning to a lower-sodium palate takes time, but your taste buds will adapt, and your overall health will be the ultimate reward. For additional guidance and to explore the connection between diet and health further, consider referencing reputable organizations like the American Heart Association or the World Health Organization.

References

• Everyday Health. (2025). Low-Sodium Diet: Food Lists, Benefits, Risks, and More. https://www.everydayhealth.com/diet-nutrition/low-sodium-diet/
• Cleveland Clinic. (n.d.). Hyponatremia: Causes, Symptoms, Diagnosis & Treatment. https://my.clevelandclinic.org/health/diseases/17762-hyponatremia
• U.S. Food & Drug Administration. (2024). Sodium in Your Diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
• World Health Organization. (2025). Sodium reduction. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction
• Everyday Health. (2025). Sodium Levels in Soft Drinks. https://www.everydayhealth.com/beverages/sodium-levels-in-soft-drinks/
• MSD Manuals. (n.d.). Approximate Sodium Content of Common Beverages. https://www.msdmanuals.com/professional/multimedia/table/approximate-sodium-content-of-common-beverages
• NPİSTANBUL. (2020). Beware of hidden salt in food and drinks!. https://npistanbul.com/en/beware-of-hidden-salt-in-food-and-drinks
• UCSF Health. (n.d.). Guidelines for a Low Sodium Diet. https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet
• WebMD. (2023). Potassium-Rich Foods: A Comprehensive Guide. https://www.webmd.com/diet/foods-high-in-potassium
• ModifyHealth. (2022). 11 Ways You Can Lower The Sodium Levels In Your Diet Quickly. https://modifyhealth.com/blogs/blog/how-you-can-lower-your-sodium-levels-quickly

Frequently Asked Questions

What common beverages have hidden sodium?

Hidden sodium is often found in processed vegetable juices, some fruit juices, and many soft drinks, including diet versions. Specialty coffee drinks with added syrups and even some sparkling waters can also contain surprising levels of salt.

Are sports drinks okay on a low-sodium diet?

For most people on a low-sodium diet, standard sports drinks are not a good choice due to their high sodium content. Plain water is a better alternative for hydration. Only specific cases, such as intense athletic training, might warrant them, but always under a doctor's guidance.

How can I check for sodium in my drinks?

You can check for sodium by reading the Nutrition Facts label on packaged beverages. Pay attention to the serving size and the mg of sodium per serving. Phrases like "low sodium" (140 mg or less) or "sodium-free" (less than 5 mg) are helpful indicators.

What should I drink instead of high-sodium beverages?

Excellent low-sodium alternatives include plain water, unsweetened black or herbal tea, and black coffee. You can also flavor water with fresh fruit or cucumber to add variety without increasing sodium.

Can processed juices increase my sodium intake?

Yes, especially canned vegetable juices like tomato juice, which can contain high amounts of added salt. Always check the label and look for "no salt added" versions, or opt for fresh, homemade juices.

Is mineral water a low-sodium option?

While mineral water can vary in its mineral content, some varieties can contain notable amounts of sodium. Always check the label, as brands can differ significantly. Plain tap water or purified water is a reliably low-sodium choice.

Why is sodium added to drinks?

Sodium is added to drinks for several reasons, including as a flavor enhancer, a preservative, and to help with fluid balance in beverages like sports drinks. It can also be a component of certain additives like sodium benzoate.