Most Americans get too much sodium in their diet, so they are usually trying to decrease their sodium intake to limit their risk for high blood pressure and heart disease. People who participate in high-intensity exercise for longer than an hour or two, however, sweat out enough sodium that a drink containing this mineral is important for rehydration. There are plenty of high-sodium beverage options to choose from.
Sports Drinks
Sports drinks are especially formulated for rehydration, with between 108 and 271 milligrams of sodium per 8 ounces of liquid. Some also contain up to 82 calories of carbohydrates per serving. This sodium will help make you more thirsty and increase water absorption so you can retain enough water to make up for that lost during exercise.
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Vegetable Juices
Some people don’t like the idea of sports beverages because they contain artificial colors and flavors. Another high-sodium option for beverages is vegetable juice. Each 8-ounce glass of regular tomato juice has 878 milligrams of sodium, and the same amount of vegetable juice cocktail has 887 milligrams. Low-sodium versions won’t help increase your sodium much, as they can contain as little as 9 milligrams of sodium per serving.
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Other Beverages
A cup of hot cocoa prepared from a mix contains about 232 milligrams of sodium, and flavored instant coffee has about 124 milligrams per cup. Canned fruit drinks, including lemonade and orange drinks, can have between 35 and 80 milligrams of sodium per cup. Soda and beer also provide some sodium, but these drinks aren’t good for rehydration purposes.
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Canned Soups and Bouillon
While not exactly a beverage, soup can also help you increase both your fluid and your sodium intake. A cup of regular canned soup or soup made from bouillon provides between 800 and 1,800 milligrams of sodium. This could be a good option for helping you increase your sodium on a cold day.
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references
Texas A&M University Extension: The Sodium Content of Your Food
European Food Information Council: The Role of Sodium in Sports Drinks
references
Texas A&M University Extension: The Sodium Content of Your Food
European Food Information Council: The Role of Sodium in Sports Drinks
Texas A&M University Extension: The Sodium Content of Your Food
European Food Information Council: The Role of Sodium in Sports Drinks
