Can I drink salt water every morning?: Unpacking the wellness trend

October 14, 2025 •

4 min read

According to the World Health Organization (WHO), most people consume far more than the recommended daily sodium intake, increasing health risks. The viral wellness trend of drinking salt water every morning is often promoted for digestion and detoxification, but this practice comes with significant risks that require careful consideration.

Quick Summary

While some wellness circles promote drinking diluted salt water (sole) for hydration and digestion, this practice is not medically advised for routine consumption due to the high risks of excess sodium, including hypertension, kidney strain, and dehydration.

Key Points

Risks of Excess Sodium: The primary danger of drinking salt water daily is an unhealthy increase in sodium intake, which can lead to high blood pressure, kidney strain, and dehydration.
Sole Water is Different: The wellness trend refers to a diluted brine (sole), not concentrated seawater, but even this can be risky if not done cautiously and moderately.
Consult a Doctor: Before starting any new wellness trend, especially one involving high sodium, consult a healthcare professional, particularly if you have pre-existing health conditions like hypertension or kidney disease.
Focus on Safer Hydration: For daily hydration, plain water is best. Safe alternatives to enhance morning water include adding a slice of lemon or using balanced electrolyte supplements only when necessary.
Limited Scientific Evidence: Many of the purported benefits of sole water, such as detoxification and improved sleep, lack robust scientific backing and are often based on anecdotal evidence.
Salt Water Flushes are Dangerous: Concentrated salt water flushes used for colon cleansing can cause severe dehydration and electrolyte imbalance and are not recommended for regular use.

Understanding the Sole Water Fad

The practice of drinking salt water in the morning is often misrepresented. Most wellness advocates are not suggesting drinking concentrated seawater, but rather a very diluted brine known as “sole” (pronounced so-lay). This is typically made by dissolving unprocessed, mineral-rich salts like Himalayan pink salt or Celtic sea salt in filtered water until the water is saturated. A small amount of this concentrated solution (e.g., a teaspoon) is then added to a glass of plain water for consumption.

Proponents of sole water believe it offers a simple way to introduce trace minerals and electrolytes into the diet. It is also claimed to aid in digestion by stimulating stomach acid and digestive enzymes. However, these supposed benefits rely heavily on anecdotal evidence, and there is no conclusive scientific consensus to back these claims for routine use.

Potential Upsides: Limited and Often Overstated

For most healthy individuals, the benefits of daily sole water are minimal and can be achieved through other, safer methods. Nevertheless, some limited, context-specific advantages are sometimes cited:

Electrolyte replenishment: For those who lose significant amounts of sodium through intense, prolonged exercise or sweating in hot climates, a small, controlled amount of added sodium may help restore electrolyte balance. However, this is not necessary for the average person.
Digestive aid: A small amount of salt water may stimulate digestive processes and bowel movements, which some find helpful for constipation. This osmotic effect draws water into the colon, acting as a laxative.
Enhanced hydration (in specific cases): The presence of sodium can help the body absorb water more efficiently at the cellular level. This is particularly relevant for athletes but not for everyday hydration in non-athletic contexts.

The Significant Dangers of High Sodium Intake

Despite the mild, often unproven, benefits for some, the risks associated with excessive or daily salt consumption are well-documented and severe. The average person already consumes more than enough sodium through their diet, and adding more can be hazardous.

Health Risks of Excess Sodium

Dehydration: A high concentration of salt in the blood causes the body to pull water from its cells to dilute the sodium, leading to a state of dehydration even if you are drinking fluids. The kidneys work harder to flush out the excess salt, using up more water in the process.
Hypertension (High Blood Pressure): Excessive sodium intake is a primary contributor to high blood pressure, which significantly increases the risk of heart attack, stroke, and other cardiovascular diseases.
Kidney Strain: The kidneys play a critical role in filtering sodium from the blood. Overloading them with salt on a daily basis can cause undue stress and lead to long-term kidney damage or disease.
Electrolyte Imbalance: While proponents claim sole water balances electrolytes, consuming too much salt can cause a severe imbalance. This can manifest as muscle spasms, weakness, confusion, and in extreme cases, irregular heartbeats.
Digestive Distress: Beyond its laxative effect, a concentrated salt water solution can cause significant stomach upset, leading to nausea, vomiting, and diarrhea.

Sole Water vs. Concentrated Salt Water: A Crucial Distinction

It is vital to understand the difference between a diluted sole solution and a hypertonic (high-concentration) salt water solution used for bowel cleansing.


Feature	Sole Water (Diluted)	Concentrated Salt Water (Flush)
Purpose	Wellness tonic, trace minerals, hydration aid.	Laxative effect, colon cleansing.
Salt Type	Unrefined salts (Himalayan, Celtic).	Typically un-iodized sea salt.
Salt Concentration	A small amount of saturated brine in a full glass of water.	Much higher concentration for a potent osmotic effect.
Primary Mechanism	Provides trace minerals and electrolytes in a diluted, absorbable form.	Creates osmotic diarrhea by pulling large amounts of water into the intestines.
Health Concerns	Risk of excess sodium if overused or for sensitive individuals.	High risk of severe dehydration, electrolyte imbalance, nausea, and vomiting.
Safety	Requires caution and moderation; not for everyone.	Medical professionals advise against this practice for most people.

Safer Alternatives to Enhance Morning Hydration

For most people, a balanced diet and drinking plenty of fresh, plain water is the healthiest way to stay hydrated. If you want to enhance your morning water, safer alternatives exist:

Lemon water: A squeeze of fresh lemon adds a mild, refreshing flavor and a dose of vitamin C without the sodium.
Electrolyte tablets: For athletes or those who genuinely need to replenish electrolytes, these provide a balanced and measured dose of minerals without overdoing sodium. Always choose a product with balanced electrolytes.
Mineral-rich diet: Focus on eating a diet rich in fruits, vegetables, nuts, and seeds to naturally obtain essential minerals like magnesium, potassium, and calcium.

Conclusion

While the concept of adding a small amount of mineral-rich salt water (sole) to your morning routine has gained traction in wellness circles, the practice carries significant risks for the average person. Given that most people already consume too much sodium, routinely adding more, even in small amounts, can contribute to serious health problems like high blood pressure and kidney strain. For those with pre-existing conditions, the danger is even greater. The body is highly efficient at regulating its mineral balance through a normal diet and proper hydration with fresh water. Before considering such a trend, it is essential to consult with a healthcare professional to determine if it is right for you, especially if you have high blood pressure, kidney issues, or heart conditions. For the vast majority of people, prioritizing a healthy, balanced diet and ample plain water is a far safer and more effective path to optimal hydration and overall well-being. For more information on sodium intake, consult resources from the World Health Organization.

Frequently Asked Questions

No, sole water is not the same as seawater. Seawater has a dangerously high salt concentration that can cause severe dehydration and organ damage. Sole water is a diluted solution made with unprocessed salts like Himalayan or Celtic, but its high sodium content can still be risky if consumed daily.

Any weight loss from drinking concentrated salt water is temporary water weight loss, not fat loss. The laxative effect causes fluid loss that is quickly regained once normal hydration resumes, and this approach is dangerous due to the risk of dehydration and electrolyte imbalance.

Individuals with high blood pressure, heart disease, or kidney conditions should absolutely avoid drinking sole water or any other high-sodium concoction. Pregnant women, children, and those with gastrointestinal disorders should also refrain from this practice.

Common side effects of drinking too much salt water include nausea, vomiting, bloating, stomach cramps, dehydration, and increased blood pressure. In more severe cases, it can lead to electrolyte imbalances, fatigue, and muscle spasms.

Medical professionals largely advise against routine salt water flushes for detoxification. While they can have a laxative effect, the body's own organs, like the kidneys and liver, are highly effective at natural detoxification. The risks of severe dehydration and electrolyte imbalance from a flush outweigh the supposed benefits.

To improve hydration, focus on drinking sufficient plain water throughout the day. You can also add natural flavorings like a squeeze of lemon or lime. Ensuring your diet is rich in water-dense foods like fruits and vegetables will also support overall hydration.

While unrefined salts like Himalayan and Celtic contain trace minerals that table salt lacks, they are still primarily sodium chloride. When consumed in excess, the risks associated with high sodium intake (dehydration, high blood pressure) are present regardless of the salt type.