How to Keep Sodium Levels Up

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Sodium is an important electrolyte that helps regulate the amount of fluid in your body. It’s also vital for keeping your muscles and nerves functioning properly. [1] If you don’t get enough sodium in your diet, or if you lose too much sodium due to certain health conditions—such as dehydration due to severe diarrhea or vomiting—you can develop a dangerous condition called hyponatremia (low sodium levels). [2] To make sure your sodium levels are healthy, talk to your doctor about treating the root causes of sodium loss and making dietary changes, if necessary.

Method 1
Method 1 of 2:

Dietary Changes

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  1. Some foods naturally contain more sodium than others. Eating more of these foods can help maintain a higher sodium balance. Many of these foods, such as sauerkraut, also have other benefits, such as promoting a healthy digestive tract. [3] Some good dietary sources of sodium include:
    • Tomato sauce and other canned tomato products
    • Sauerkraut
    • Sour pickles
    • Jalapeno peppers
    • Canned vegetables
    • Instant mashed potatoes
    • Salted fish
    • Eggs
    • Salted nuts, seeds, beans, and peas
    • Tofu
  2. Even though these are typically higher in sodium, they also come with a cost of being higher in sugar, fat, and calories. [4] To manage your sodium levels in the healthiest way possible, steer clear of foods such as:
    • Packaged cakes and cookies
    • Greasy fast food, like pizza or burgers
    • Heavily salted sausages or bacon
    • Potato chips
    • Microwave dinners
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  3. Another easy way to add extra sodium to your diet is to sprinkle more salt on your meals and use more salt when you cook. [5] Ask your doctor or a dietitian for advice about how much more salt to add to your diet.
    • 1 teaspoon (6 g) of table salt contains about 2300-2500 mg of sodium. Sprinkle your meals with a little salt and use it while you're cooking.
    • When using prepared sauces, marinades, canned foods, and other cooking ingredients, do not choose low-sodium or low-salt options. For example, use salted butter instead of unsalted butter.
  4. These categories of fluids may worsen low sodium levels. Both can cause electrolyte imbalances and also act as a mild diuretic (a substance that causes you to expel more water and salt from your body). [6]
    • Caffeinated drinks to avoid include coffee, tea, and energy drinks. Avoid bottled juices or sports drinks that promise an “increase in energy” as they might also contain caffeine.
    • Although it's usually okay to consume alcohol occasionally, avoid it completely if you are suffering from low sodium levels and are having difficulty managing them.
  5. Cutting back on the amount of water and other clear fluids you consume can help manage your sodium levels. Too much water can dilute the sodium levels in your blood and make them more difficult to manage. [7] If you’re concerned about how much water you’re drinking, get advice from your doctor.
    • Although water is crucial to your health, don’t overconsume it. In general, your thirst should guide you to an appropriate amount of fluid. If you're not thirsty, you're most likely consuming an adequate amount of fluid. [8]
    • Also take note of your urine color. If your urine is pale yellow and you're using the bathroom between 4-6 times daily, you're most likely consuming adequate fluids daily.
    • Reducing your water intake will help your body naturally raise its ratio of sodium to water. This may be easier and more effective than sodium replacement.
  6. These drinks contain electrolytes and will provide the necessary amount of minerals, including sodium. If you’re exercising hard or working in the heat, grab a sports drink instead of regular water when you need to rehydrate. [9]
    • Even low calorie or diet sports drinks contain extra sodium and other helpful electrolytes.
    • Sports drinks are also a great way to replenish temporarily reduced sodium levels when you’re dehydrated from throwing up or having diarrhea.
  7. Oral rehydrating solutions are especially helpful in cases of diarrhea, vomiting, and excessive sweating. Ask your doctor to recommend one, or make your own with household ingredients. [10]
    • Commercially available ORS, such as Pedialyte or Ultima, can be bought over the counter. They may come in the form of ready-to-drink liquids or powders that are meant to be diluted in water. Follow the package directions for proper use.
    • Or, make your own ORS at home by dissolving 2 tablespoons (25 g) of sugar and ¾ teaspoons (4.25 g) of salt in 1 US quart (0.95 L) of water. Mix in a little powdered drink mix (such as Crystal Light) or juice to improve the flavor.
    • Coconut water is also a good ORS substitute as it contains natural electrolytes to help manage fluid balance. [11]
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Method 2
Method 2 of 2:

Medical Treatments

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  1. If you're dealing with low sodium levels or are having difficulty managing them with lifestyle and diet changes, it's important to speak with your doctor. They will be able to help you appropriately and safely manage your condition.
    • Your doctor may prescribe medications to help manage your low sodium levels. Always follow their directions prior to making any dietary or other lifestyle changes.
    • Ask your physician if there are changes you can make at home to help support a normal sodium level.
  2. If your low sodium levels are due to vomiting, consider trying an over-the-counter anti-nausea medicine. Taking anti-nausea medicine may help stop the excessive loss of fluid due to vomiting. [12]
    • When you vomit, you expel most of the contents of your stomach, including water, sodium, and other electrolytes. [13]
    • If you are vomiting excessively, such as during the stomach flu or other bacterial or viral illnesses, you may lose so much water and sodium that your sodium levels drop dangerously low.
    • In addition to anti-nausea medications, consider managing nausea and vomiting naturally. Ginger tea, ginger soda, and more small, frequent meals can help reduce nausea and vomiting.
    • Always talk to your doctor prior to taking any over-the-counter medications. They may also be able to prescribe anti-nausea medications if over-the-counter options don’t work for you.
  3. Another common cause of low sodium levels is diarrhea. Taking an over-the-counter medication to help lessen or stop diarrhea can help you manage low sodium levels. [14]
    • Diarrhea causes your body to flush out a large amount of fluids. Your gut doesn't have the time to absorb the needed minerals, including sodium.
    • If your doctor recommends it, take antidiarrheal medications to stop diarrhea and allow your body time to reestablish your sodium levels.
    • In addition to medication, there are some natural ways to manage diarrhea. Try eating bland, low-fiber foods like bananas, white rice, and toast. Also avoid high-fiber foods and dairy, as these can make diarrhea worse. [15]
    • Consult with your doctor prior to taking any over-the-counter medications.
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List of Foods and Meal Plan to Help Increase Sodium Levels

Expert Q&A

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  • Question
    What foods are naturally high in sodium?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    Sodium is found in seasonings such as sea salt. It is mostly in processed foods or anything in a box, bag, or can.
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      References

      1. ↑ https://www.uofmhealth.org/health-library/hw203476
      2. ↑ http://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/hyponatremia-low-level-of-sodium-in-the-blood
      3. ↑ https://www.bbcgoodfood.com/howto/guide/health-benefits-sauerkraut
      4. ↑ http://www.nhs.uk/livewell/goodfood/pages/what-are-processed-foods.aspx
      5. ↑ https://my.clevelandclinic.org/health/diseases/17762-hyponatremia
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5588416/
      7. ↑ http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/treatment/con-20031445
      8. ↑ http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/prevention/con-20031445
      9. ↑ http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/prevention/con-20031445
      1. ↑ https://www.uptodate.com/contents/oral-rehydration-therapy
      2. ↑ https://www.npr.org/sections/health-shots/2011/08/15/139638930/saved-by-the-coconut-water-parsing-coconut-waters-medical-claims
      3. ↑ https://voice.ons.org/news-and-views/antiemetics-for-nausea-and-vomiting-simplified
      4. ↑ http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/causes/con-20031445
      5. ↑ http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/causes/con-20031445
      6. ↑ http://health.clevelandclinic.org/2014/12/moms-advice-is-still-the-best-for-treating-diarrhea/

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