What Should You Drink If Your Sodium Level Is Low?

October 24, 2025 •

4 min read

According to the National Kidney Foundation, hyponatremia, or low blood sodium, is the most common electrolyte disorder, which can be caused by various factors including excessive fluid intake or certain medical conditions. If you are wondering what you should drink if your sodium level is low, a range of beverages can help replenish your electrolytes safely and effectively.

Quick Summary

Hyponatremia occurs when the body's sodium concentration is abnormally low. To address this, increasing the intake of sodium-rich fluids like broths, sports drinks, and certain juices can help restore balance. Proper rehydration and electrolyte replenishment are key, especially following exercise or illness, and avoiding excessive plain water intake is often recommended.

Key Points

Opt for High-Sodium Drinks: Choose beverages with a good sodium content, such as broths, certain juices, or sports drinks, to help raise low sodium levels.
Avoid Excessive Plain Water: If low sodium is caused by fluid overload, drinking more plain water will only worsen the dilution. A doctor may recommend fluid restriction instead.
Consider Oral Rehydration Solutions (ORS): These scientifically formulated drinks are excellent for rehydrating and restoring electrolytes lost through exercise, vomiting, or diarrhea.
Evaluate Your Workout Hydration: During intense or prolonged exercise, balance water intake with sodium to prevent exercise-associated hyponatremia.
Consult a Professional: Always seek medical advice before significantly changing your diet or fluid intake to address low sodium, as the underlying cause may require specific treatment.
Recognize Severe Symptoms: If you experience severe symptoms like confusion, seizures, or loss of consciousness, seek immediate emergency medical care.

Understanding Hyponatremia: The Dangers of Low Sodium

Hyponatremia is a medical condition characterized by a low level of sodium in the blood. Sodium is a vital electrolyte that plays a critical role in regulating blood pressure, muscle and nerve function, and fluid balance throughout the body. A significant drop in sodium levels can lead to a variety of symptoms, from mild headaches and fatigue to severe neurological issues like confusion, seizures, and even coma. The cause of low sodium can be diverse, including drinking excessive amounts of plain water, prolonged vomiting or diarrhea, and certain medications or medical conditions like kidney or heart failure. Correcting low sodium levels involves not only addressing the underlying cause but also adjusting fluid intake to include beverages that can help restore electrolyte balance.

The Best Drinks for Replenishing Sodium

When facing low sodium, simply drinking more plain water is counterproductive, as it further dilutes the electrolyte concentration in your body. Instead, focus on drinks that contain sodium and other essential electrolytes. Always consult a healthcare professional before making significant changes to your diet, especially if you have a pre-existing medical condition.

Oral Rehydration Solutions and Sports Drinks

For individuals experiencing sodium loss due to intense exercise, prolonged heat exposure, or illness involving fluid loss, oral rehydration solutions (ORS) and sports drinks are excellent options. Brands like Gatorade or Pedialyte are formulated with an optimal balance of sodium, potassium, and carbohydrates to help the body effectively rehydrate and replenish electrolytes. For those who want to avoid high sugar content, there are low-sugar or zero-sugar versions available, such as Gatorade G Zero.

Nutrient-Rich Broths and Juices

Broths and soups, such as chicken, beef, or vegetable broth, are naturally high in sodium and are a comforting way to replenish lost salts. They are especially beneficial for older adults or during recovery from illness when solid foods may be unappealing. Full-sodium vegetable juices, like regular tomato juice, also provide a substantial sodium boost along with other vitamins.

Dairy and Other Options

Milk is a naturally good source of sodium, calcium, and potassium, making it a valuable electrolyte-replenishing drink. Unsweetened milk (dairy or soy) can help restore balance after exercise or as part of a general diet. Coconut water is often praised for its high potassium content but is typically low in sodium, so it is best used in combination with other sources or a pinch of added salt if the specific goal is sodium replenishment.

Comparison of Drinks for Low Sodium


Drink Type	Sodium Content	Other Benefits	Best For...
Oral Rehydration Solution (ORS)	High	Optimized electrolytes, quick absorption	Severe dehydration, illness with fluid loss
Sports Drink (Standard)	Moderate to high	Carbohydrates for energy, quick hydration	Endurance athletes, intense workouts
Sports Drink (Low-Sugar)	Moderate	Electrolytes with fewer calories	Athletes watching sugar intake
Broth/Soup	High	Warm, comforting, easy to digest	General wellness, recovery from illness
Tomato/Vegetable Juice	High	Vitamins, antioxidants	Adding variety, quick sodium boost
Milk (Dairy)	Moderate	Calcium, protein, carbs	Post-workout recovery, general nutrition
Salted Water (DIY)	Controlled	Simple, no additives	Quick, moderate sodium boost

The Role of Fluid Restriction

In some cases, low sodium is not caused by a deficit but rather by an excess of water diluting the blood (dilutional hyponatremia). In this scenario, your doctor may recommend restricting fluid intake rather than increasing sodium. This allows your kidneys to catch up and excrete the excess water, normalizing your sodium concentration. It is critical to follow a doctor's advice on fluid restriction, as the amount and type of fluid consumed must be carefully managed to avoid complications. Limiting intake of fluids with minimal sodium content, such as plain water, tea, and coffee, is often part of this plan.

Conclusion: Finding the Right Balance

Properly managing low sodium levels is crucial for overall health and well-being. While a variety of beverages can help replenish sodium, the best choice depends on the underlying cause of the low levels. For many, a sports drink or a warm, salty broth can provide a quick boost. For those with ongoing medical issues or severe symptoms, consulting a healthcare provider is non-negotiable. Self-treatment with salt tablets or excessive salt can be dangerous and should be avoided unless specifically directed by a doctor. By understanding the options and listening to professional medical guidance, you can effectively rehydrate and restore your body's essential electrolyte balance.

Optional Outbound Link

For more detailed medical information on the symptoms and treatment of hyponatremia, consult the resource from the Cleveland Clinic, a recognized authority in health care(https://my.clevelandclinic.org/health/diseases/17762-hyponatremia).

Frequently Asked Questions

Yes, in certain cases, drinking plain water can exacerbate hyponatremia (low sodium). If the condition is caused by excess fluid in the body diluting the sodium, drinking more plain water will further lower the sodium concentration. A doctor may recommend fluid restriction instead.

Hyponatremia is the medical term for abnormally low sodium levels in the blood. It can be caused by various factors, including certain medical conditions, medications, or excessive intake of plain water.

Yes, sports drinks can be a good source of electrolytes, including sodium, and are particularly helpful for replenishing salts lost during intense exercise or due to dehydration from illness. Consider low-sugar options if concerned about calorie intake.

You can make a simple electrolyte drink by adding a small pinch of salt to a glass of water or juice, but this should be done with care and moderation. For more specific needs, especially during severe illness, a commercially prepared oral rehydration solution is more reliable.

While consuming salty foods can help, it is more effective to increase sodium intake through fluids, especially when experiencing fluid loss. Broths and vegetable juices are often recommended. Excessive, uncontrolled salt intake can also be dangerous, so it is best to follow medical advice.

If you experience mild symptoms like headaches or fatigue, consult a healthcare professional. For severe symptoms such as confusion, seizures, or loss of consciousness, seek emergency medical care immediately.

While coconut water is a great source of potassium, it is typically low in sodium. It can be beneficial for overall hydration and electrolyte balance but may not be the best primary choice for specifically raising low sodium levels unless supplemented with salt.