The Truth About Sodium in Vitamin Water

The Sodium Content in Vitamin Water

Vitamin Water is a popular beverage marketed as a healthy way to hydrate with added vitamins and nutrients. While Vitamin Water contains vitamins and antioxidants, a closer look at the nutrition label reveals that it also contains a significant amount of added sugar and sodium.

Understanding the sodium content in Vitamin Water can help you make informed decisions about how it fits into a healthy diet.

Vitamin Water Nutrition Facts

There are many different flavor varieties of Vitamin Water, but the basic nutrition facts per 20 oz bottle are:

• 120 calories
• 32g sugar
• 2g protein
• 50mg sodium
• Vitamins C, B3, B5, B6, and B12

While Vitamin Water is fortified with several vitamins and antioxidants, a 20 oz bottle contains 32g of added sugar, which equates to 8 teaspoons. It has slightly less sugar than a regular soda but is still considered a high sugar drink.

Sodium Content in Vitamin Water

Most varieties of Vitamin Water contain 50mg of sodium per bottle, which is relatively low compared to sports drinks or soda. However, there are a few flavors with higher sodium:

• Vitamin Water Energy: 120mg sodium
• Formula 50: 90mg sodium
• XXX: 65mg sodium

The FDA defines "low sodium" for beverages as under 35mg per serving. So while regular Vitamin Water fits the criteria, the Energy and Formula 50 options are considered "high sodium" beverages.

Is 50mg of Sodium a Lot?

The recommended daily limit for sodium is 2,300mg, or around 1 teaspoon of table salt. Most Americans consume double that amount per day.

A single 20 oz Vitamin Water contains 50mg of sodium, or 2% of the daily limit. Compared to the high sodium content in fast food, packaged snacks, and other beverages, Vitamin Water is relatively low.

However, the sodium can add up if you drink multiple bottles per day. Drinking two Vitamin Waters would provide 10% of your daily sodium intake.

Health Effects of Sodium

Sodium is an essential mineral that helps regulate fluid balance and blood pressure. But consuming excess sodium can have negative health effects:

• Increased blood pressure
• Higher risk of heart disease and stroke
• Fluid retention
• Kidney problems

Health authorities recommend limiting sodium intake to control blood pressure. People with hypertension or heart disease may need to restrict sodium even further.

Populations Limiting Sodium

While the 50mg of sodium in regular Vitamin Water is minimal, it may need to be limited for some populations, including:

• People with hypertension
• Anyone following a low sodium diet
• Individuals with kidney disease
• Older adults
• Those sensitive to salt

Pregnant women should also limit extra sodium since pregnancy can increase blood pressure. Parents may want to restrict sodium for young children as well.

Lower Sodium Options

If you are watching your sodium intake, there are lower sodium versions of Vitamin Water available:

• Vitamin Water Zero: 0mg sodium
• Vitamin Water Zero Sugar: 0mg sodium

These are sweetened with non-nutritive sweeteners instead of sugar but still contain vitamins and antioxidants. There are also other no-sugar, low-sodium flavored waters to consider if you want to reduce both sugar and sodium.

Is Vitamin Water Dehydrating?

Drinking Vitamin Water will hydrate your body like any other beverage, despite the sodium content. A typical 20 oz serving contains 85-90% water.

However, beverages with high sugar and sodium may cause mild diuretic effects, signaling your body to excrete more urine. Sugary drinks are also less optimal than plain water for day-to-day hydration.

Healthier Vitamin Water Alternatives

If you want to reduce sugar and excess sodium from your diet, there are many healthier alternatives to Vitamin Water with less additives:

1. Infuse Your Own Water

Add fruit, herbs, vegetables, or 100% juice to plain water for homemade flavored water without sweeteners or sodium. Popular options include lemon, lime, cucumber, mint, melon, berries, pineapple, and orange.

2. Drink Unsweetened Teas

Brew plain or herbal tea using tea leaves, then chill for refreshing cold tea. The antioxidants in teas like green tea and hibiscus are healthy bonuses.

3. Try Sparkling Water

Plain or flavored sparkling water gives you bubbles without sweeteners, sodium, or calories. Look for unsweetened varieties or make your own by adding fruit to sparkling water.

4. Drink Coconut Water

The naturally occurring electrolytes like potassium in no-sugar-added coconut water make it great for hydration. Just watch the sodium content if you need to limit it.

5. Milk and Juices in Moderation

Low-fat milk and 100% fruit juices contain nutrients, but their natural sugars should still be balanced in a healthy diet. Limit juice to a small glass.

6. Vegetable Juice for Nutrition

Fresh vegetable juices like low-sodium tomato, carrot, beet, celery, or green juices pack extra vitamins and minerals into your hydration without added sweeteners.

7. Water Enhancers

Add flavor to water with just a squirt of no-calorie, unsweetened water enhancers. Or opt for enhancers made with stevia instead of artificial sweeteners.

8. Herbal Teas

Caffeine-free herbal teas bring flavor without sweeteners or sodium. Many also offer additional health benefits from ingredients like hibiscus, ginger, cinnamon, turmeric, and dandelion.

The Bottom Line

Vitamin Water contains 50mg sodium per bottle, which is low compared to sports drinks or soda but more than plain water. While fine in moderation, the sodium, sugar, and other additives make Vitamin Water less ideal for regular hydration.

If you love the flavored and fizzy appeal of Vitamin Water, creating your own healthier versions with fruit-infused waters, sparkling water, teas, juices, and more can let you enjoy the taste without excess sodium, sugar, and preservatives.

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.