Mountain Dew's Alarming Sodium Content and Healthier Alternatives

The Sodium Content in Mountain Dew

With its bright green hue and lip-puckering sweetness, Mountain Dew is one of America’s most iconic sodas. But behind the heavy marketing and quirky brand lies mounting health concerns over its ingredient profile – namely sky-high sodium levels.

How Much Sodium is in Mountain Dew?

A 12-ounce can of regular Mountain Dew contains 92 mg of sodium. That might not seem too bad at first glance. However, consuming sodium in moderation is important for maintaining healthy blood pressure, fluid balance and overall health.

The 2015-2020 Dietary Guidelines for Americans recommend limiting daily sodium intake to less than 2,300 mg. For at-risk groups or individuals with hypertension, that upper limit drops even lower to 1,500 mg of sodium per day.

With that context, a single can of Mountain Dew already provides 4-6% of the adequate daily sodium intake. Drink two cans and you’re hitting about 8-12% – just from a neon green fizzy drink.

Dangers of High Sodium Intake

Consuming excess sodium over time carries risks including:

• High blood pressure (major risk factor for stroke and heart disease)
• Higher risk of stomach cancer
• Kidney problems and kidney stones
• Calcium loss from bones (weakening bones of elderly)
• Headaches, nausea, dizziness due to fluid imbalances

Other Mountain Dew Ingredients

Aside from its hearty sodium dose, let’s examine what else goes into Mountain Dew’s neon elixir:

• High fructose corn syrup - sweetener linked to obesity, diabetes, fatty liver disease when over-consumed
• Caffeine - energizing but addictive stimulant; not recommended for kids
• Citric acid - adds tart flavor; safe although worsens acid reflux in some
• Yellow #5 (tartrazine) - synthetic food dye associated with allergies and hyperactivity
• Brominated vegetable oil - emulsifier banned in many countries but still FDA approved

Mountain Dew Nutrition Facts

Here are the nutrition facts for a standard 12 oz can of original Mountain Dew:

• 170 calories
• 52 grams sugar (13 tsp)
• 92 mg sodium
• 54 mg caffeine
• 0 grams fiber, protein, vitamins or minerals

That single can provides a hearty jolt of caffeine with no nutritional value beyond empty calories and sodium. The American Heart Association cautions women to limit added sugar to just 6 teaspoons daily, while men should have under 9. With 52 grams per can (13 tsp), Mountain Dew exceeds the max recommended amount in just one serving.

How Much Sodium is Safe to Consume?

Sodium serves important biological functions like fluid balance, nerve transmission, muscle contraction and absorption of nutrients. However, most Americans consume way more than the adequate levels needed for good health.

Here’s a closer look at healthy sodium intake recommendations for different groups:

Recommended Daily Sodium Intake

• Adults: Less than 2,300 mg
• People Over 51: Less than 1,500 mg
• Anyone with High Blood Pressure/Hypertension: Less than 1,500 mg

To put those numbers into perspective against high-sodium favorites, here’s approximately how much sodium is packed into popular food and drink servings:

• Medium order fries from McDonald’s: 350 mg
• Pickle spear: 400 mg
• Cup chicken noodle soup: 1,100 mg
• Ham and cheese sandwich: 1,500 mg
• Burrito at Mexican restaurant: Over 2,000 mg
• Medium pizza from Pizza Hut: 3,000+ mg

As you can see, even meals that seem simple and wholesome often deliver dangerous amounts of sodium that quickly exceed the daily values.

Tips to Reduce Sodium Intake

Strategies for slashing sodium intake include:

• Limit highly processed, packaged and restaurant foods which use sodium heavily for flavor and food preservation.
• Read nutrition labels closely to compare low-sodium options under 140mg per serving.
• Flavor foods with citrus, herbs and spices instead of table salt.
• Substitute lower-sodium broths and condiments in recipes.
• Eat more fresh fruits, vegetables, lean proteins and whole grains.
• Drink primarily water and limit sugary drinks like sodas.

Healthier Soda Alternatives to Mountain Dew

Mountain Dew packs a tasty punch but ultimately offers no nutrition and potential harm from its heavy sodium, sugar and additives. For a flavor fix in a healthier package, try these better-for-you sodas:

Low-Calorie Sparkling Waters

Refreshing flavored sparkling waters like La Croix and Bubbly provide carbonation minus sweeteners, sodium and calories. You still get that fizzy fix along with natural fruit essence or subtle tea flavor. Just avoid artificially-sweetened waters since they may negatively impact gut bacteria and metabolism.

Organic Fruit Juice Spritzers

For light fruity fizz, look for juice spritzers using organic juices with no sugar or sodium added – just sparkling water and natural flavors. Brands like Izze, Organic Hugo and Blue Sky make tasty spritzers around 60-70 calories with antioxidant nutrition from fruit juices.

Organic Root Beers

Skip the high fructose corn syrup in regular root beers for natural versions like Virgil’s or Maine Root Beer brewed from organic sugar and fragrant roots, barks, spices. They have robust, complex flavor with less sweetness and sodium.

Real Fruit Smoothies or Parfaits

Blending your own fruit-based smoothies and parfaits lets you control ingredients. Try combinations like strawberry banana almond milk smoothies or mango yogurt berry parfaits using just modest amounts of sugar.

The bottom line: plenty of soda alternatives provide flavor, fun and refreshment minus the health impacts of Mountain Dew’s heavy sodium, sugar and preservatives.

Moderating sodium intake can benefit blood pressure, bone strength, heart health and weight management. While an occasional Dew won’t hurt, make it just a special treat rather than an everyday habit.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.