Which Drink Has High Sodium? Common Culprits and Hidden Sources

November 14, 2025 •

4 min read

According to the World Health Organization, most populations consume more than double the recommended daily sodium intake of 2000 mg. Knowing which drink has high sodium can be a surprising part of managing your overall intake, as processed beverages often contain elevated levels of this mineral for flavor or preservation.

Quick Summary

Processed beverages like vegetable juices, sports drinks, and energy drinks often contain surprisingly high levels of sodium. This is added for flavor enhancement, preservation, and to replenish electrolytes in some cases. Individuals should check nutrition labels, compare brands, and consider alternatives to manage their sodium intake and avoid potential health risks.

Key Points

High-Sodium Culprits: Packaged vegetable juices, sports drinks, and energy drinks are among the beverages with surprisingly high sodium content due to additives and electrolyte blends.
Check the Label: The best way to identify a high-sodium drink is by checking the Nutrition Facts label for sodium content and paying attention to ingredients like sodium benzoate.
Sports Drink Nuance: While sports drinks are high in sodium, this is intentional for rehydration and electrolyte replenishment during intense exercise; they are not intended for casual consumption.
Hidden Sources: Beyond obvious choices, mixers like club soda and even diet soft drinks can contain noteworthy amounts of sodium, often for preservation.
Health Risks: Consuming too much sodium from drinks, alongside food sources, contributes to overall excess intake, which is linked to increased blood pressure and cardiovascular disease.
Choose Low-Sodium Alternatives: For regular hydration, opt for plain water, unsweetened tea, or low-sodium versions of juices to avoid unnecessary salt intake.

Unexpected High-Sodium Beverages

While many people associate high sodium with processed foods, the reality is that many common drinks can also be significant contributors to your daily intake. These hidden sources can add up quickly, pushing you over the recommended daily limit of 2,300 mg (and 1,500 mg for ideal heart health, according to the American Heart Association).

Vegetable Juices

Often marketed as a healthy way to increase vegetable consumption, many ready-to-drink vegetable juices are packed with sodium. For example, a 12-oz serving of original V8 Vegetable Juice can contain up to 960 mg of sodium, which is more than half of the ideal daily recommendation. Sodium is added to enhance flavor, but fortunately, low-sodium versions are also available.

Sports and Energy Drinks

Sports drinks are specifically designed with electrolytes like sodium to help athletes replenish what they lose through sweat, especially during long periods of intense exercise. However, this high sodium content is not ideal for casual, non-athletic consumption. Some brands, like Monster Energy and Red Bull, can also contain hundreds of milligrams of sodium per can. For the average person, consuming these beverages daily can unnecessarily spike sodium intake.

Sodas and Mixers

It's a common misconception that soft drinks are low in sodium. Both regular and diet soft drinks can contain sodium compounds like sodium benzoate, which act as preservatives. Mixers like club soda and tonic water are also significant sources of sodium, containing more than many colas on a per-ounce basis.

Canned Soups and Broths

While often thought of as a meal, ready-to-drink soups and broths are technically beverages and are notorious for their extremely high sodium levels. Some canned soups can contain over 900 mg of sodium in a single serving.

Comparison of High-Sodium Beverages

To better illustrate the sodium disparity, here is a comparison table of common high-sodium drinks. Note that sodium content can vary significantly by brand and product type.


Beverage	Serving Size	Approximate Sodium Content
V8 Original Vegetable Juice	12 oz	960 mg
Monster Energy Drink	16 oz	360 mg
Gatorade	20 oz	270 mg
Club Soda	12 oz	Up to 75 mg
Diet Coke	12 oz	Up to 40 mg
Coke	12 oz	Up to 45 mg

The Role of Sodium in Sports Drinks

For athletes, sodium is a critical component of hydration. During prolonged or high-intensity exercise, sweat loss can significantly deplete the body's electrolytes, particularly sodium and potassium. Sports drinks are designed with a specific concentration of sodium to:

Enhance Fluid Absorption: Sodium helps the body absorb fluid more efficiently from the small intestine, leading to faster rehydration.
Increase Thirst: The presence of sodium can encourage athletes to drink more fluids voluntarily, preventing dehydration.
Replenish Lost Electrolytes: For athletes who are 'salty sweaters,' or those exercising for extended periods, replacing sodium is essential to prevent hyponatremia (dangerously low sodium levels) and muscle cramps.

How to Identify and Manage Sodium in Drinks

For the general population, the focus should be on minimizing excessive sodium intake from beverages. Here's how to manage it:

Read Nutrition Labels: The most reliable way to know a drink's sodium content is to check the Nutrition Facts label on the packaging. Pay close attention to the serving size and the ingredients list, looking for sodium-related terms like "sodium benzoate" or "monosodium glutamate".
Choose Low-Sodium Versions: Many brands offer low-sodium or reduced-sodium alternatives. For example, V8 makes a low-sodium vegetable juice, and many sports drink brands have lower-sodium options.
Consider Unsweetened Options: Opt for unsweetened beverages like plain water, unsweetened iced tea, or homemade fruit-infused water. These contain no added sodium and help you stay hydrated without the extra salt.
Compare Brands: When shopping, take a moment to compare the sodium content of different brands. You may be surprised to find significant differences between seemingly similar products.
Limit Processed Liquid Meals: Reduce your consumption of canned soups and processed broths. If you must have them, check the label and choose products with the lowest sodium count. Better yet, make your own from scratch to control the salt content completely.

Conclusion

While the answer to which drink has high sodium is complex, with vegetable juices and sports drinks being the most prominent culprits, a careful review of product labels and an awareness of hidden sources is crucial. Excessive sodium intake is linked to serious health risks, including high blood pressure and cardiovascular disease, making conscious beverage choices an important part of a healthy diet. By opting for whole foods and water, or choosing low-sodium alternatives, you can significantly reduce your liquid sodium consumption and support better overall health.

For more detailed information on dietary guidelines, consult reputable health organizations such as the American Heart Association and the World Health Organization.

Frequently Asked Questions

Original versions of popular vegetable juice blends, like V8, are known for their high sodium content. A 12-oz serving of original V8 can contain up to 960 mg of sodium.

Sports drinks include sodium to help athletes replenish electrolytes lost through sweat during intense or prolonged exercise. The sodium also helps encourage fluid intake and increases the body's fluid absorption.

Diet sodas generally have a lower sodium content than some sports drinks or vegetable juices, but they still contain sodium compounds like sodium benzoate as a preservative. It's important to read the label, as some diet varieties may even have more sodium than their regular counterparts.

Yes, excessive sodium intake, whether from drinks or food, can lead to health issues such as high blood pressure, an increased risk of cardiovascular disease, kidney problems, and stroke.

Electrolyte-infused waters vary in sodium content. While some are low-calorie and focus on minerals without added sugar, others may have moderate levels of sodium. It's best to check the product label to be certain.

To reduce sodium intake from beverages, prioritize plain water, unsweetened tea, and homemade drinks. When buying processed juices or sports drinks, always check the nutrition label and opt for low-sodium or reduced-sodium versions.

Sodium deficiency is very unlikely for most healthy individuals, as the body needs only a small amount daily. Unless you are a competitive athlete who sweats heavily or have specific medical conditions, it's more beneficial to focus on reducing excess intake rather than worrying about getting too little.