How Much Himalayan Salt Should You Put in Your Drinking Water?

October 5, 2025 •

4 min read

An estimated 90% of Americans exceed the daily recommended sodium intake, yet many people consider adding extra salt to their drinking water for perceived health benefits. The practice of adding Himalayan salt to water has gained popularity, but understanding the correct and safe dosage is crucial for proper hydration and overall well-being.

Quick Summary

This guide provides practical recommendations on how much Himalayan salt to add to drinking water, detailing the differences between general daily use and concentrated sole water. It also explores the hydration benefits, potential risks, and safe consumption practices to help individuals make informed decisions.

Key Points

Daily Pinch: For a simple mineral boost, add a small pinch (about 1/8 tsp) of Himalayan salt to one liter of water.
Sole Water : Sole is a concentrated brine solution, not meant to be consumed directly; dilute one teaspoon of sole into a full glass of water.
Beware of Excess: Consuming too much Himalayan salt, like any salt, can increase blood pressure, strain kidneys, and cause fluid retention.
Consider Health: Individuals with hypertension, kidney disease, or other health concerns should avoid adding extra salt to their water without medical advice.
Iodine is Important: Unlike table salt, Himalayan salt is not a reliable source of iodine, which is crucial for thyroid health.
Post-Workout Hydration: A small, controlled amount of salted water can help replace electrolytes lost during intense exercise in hot weather.

Himalayan Salt vs. Table Salt

While both Himalayan salt and common table salt consist mainly of sodium chloride, their mineral profiles and processing differ significantly. Himalayan salt is a hand-mined, minimally processed rock salt from the Khewra Salt Mine in Pakistan, containing trace minerals that give it its distinctive pink hue. Conversely, table salt is often heavily refined, and its natural minerals are stripped away before iodine is artificially added. The trace minerals in Himalayan salt, though in minuscule amounts, are the basis for many of its health claims.

Mineral Comparison: Himalayan Salt vs. Table Salt


Feature	Himalayan Pink Salt	Table Salt
Processing	Minimally processed, unrefined.	Heavily processed and refined.
Trace Minerals	Yes (e.g., potassium, magnesium, calcium).	No (mostly removed during processing).
Additives	Generally none.	Often contains anti-caking agents and added iodine.
Sodium per Teaspoon	Approx. 2,200 mg (varies by grind size).	Approx. 2,300 mg (finely ground).
Iodine	Not a reliable source; contains negligible amounts.	Fortified with iodine to prevent deficiency.

Proper Dosing for Daily Hydration

For most healthy adults, adding Himalayan salt to a glass of water is intended to replenish electrolytes lost through sweat, rather than for a daily mineral supplement. A small amount is all that is necessary to reap the potential benefits without consuming excess sodium.

General Daily Use

For a simple, everyday mineral boost, a "pinch" of fine-grain Himalayan salt is typically sufficient for an 8-ounce glass of water. A general rule of thumb is to add no more than 1/4 teaspoon per liter of water to provide electrolytes without making the taste unpleasantly salty. The key is to start with a minimal amount and adjust based on taste and your overall dietary sodium intake. This is most beneficial after intense exercise or in hot weather when sweat loss is significant.

Sole Water Preparation and Dosage

Sole (pronounced 'so-lay') water is a saturated brine solution used by some as a daily tonic. It involves a specific, two-step process to ensure a concentrated and stable solution.

To make sole water:

Fill a glass jar about a quarter full with Himalayan salt crystals.
Fill the rest of the jar with filtered water, leaving some space at the top.
Seal the jar and let it sit for 12–24 hours to allow the water to become fully saturated.
If salt crystals remain at the bottom, the solution is ready. If all the salt dissolves, add more until crystals no longer dissolve.

To consume sole water:

Add 1 teaspoon of the concentrated sole water to an 8-ounce glass of fresh, filtered water.
Drink this diluted solution once daily, often on an empty stomach.

It is important to remember that sole water is a concentrated salt solution. Diluting it correctly is key to managing your sodium intake.

Risks of Excessive Consumption

While trace mineral benefits are often emphasized, the primary component of Himalayan salt is sodium, which can pose health risks if overconsumed. The World Health Organization (WHO) recommends adults consume less than 2,000 mg of sodium per day, equivalent to about 5 grams of salt. Many people already exceed this limit through processed foods and restaurant fare.

Consuming too much salt water, especially in concentrated forms or in addition to a high-sodium diet, can lead to several problems:

High Blood Pressure: Excess sodium increases blood volume, raising blood pressure and putting extra strain on the heart and kidneys. Individuals with hypertension should consult a doctor before adding salt to their water.
Kidney Strain: The kidneys work to filter excess sodium. Overloading them with high salt intake can cause or worsen kidney conditions.
Fluid Retention: High sodium can lead to the body holding onto water, causing bloating and swelling in the hands, feet, and face.
Iodine Deficiency: Himalayan salt is not a reliable source of iodine. Replacing iodized table salt completely with Himalayan salt can lead to an iodine deficiency, which is essential for thyroid function.
Contaminants: While marketed as pure, Himalayan salt can contain trace amounts of heavy metals like lead and arsenic. Sourcing from a reputable supplier is vital.

Conclusion: Finding the Right Balance

Adding a small, carefully measured amount of Himalayan salt to your drinking water can be a useful strategy to replenish lost electrolytes, especially after exercise or during high-heat exposure. This simple practice may help maintain proper hydration and support nerve and muscle function. However, it is not a 'miracle cure' and the trace minerals are present in negligible amounts. For individuals with existing health conditions like high blood pressure or kidney disease, or for those concerned about their sodium intake, consulting a healthcare professional is paramount. Remember to monitor your overall sodium intake from all dietary sources and to ensure you are receiving adequate iodine from other parts of your diet. Moderation and mindful consumption are key to safely using Himalayan salt in your drinking water.

For more information on sodium consumption guidelines, refer to the FDA's recommendations.

Frequently Asked Questions

While generally safe in small, controlled amounts for healthy individuals, people with high blood pressure, kidney disease, or heart conditions should avoid drinking Himalayan salt water due to its high sodium content.

Sole water is a highly concentrated brine solution made by saturating water with Himalayan salt until no more salt can dissolve. It is then diluted with regular water for daily consumption.

For those who have lost significant electrolytes through sweating during intense exercise or heat exposure, a small amount of salt can help the body absorb and retain fluid more efficiently. For casual daily hydration, plain water is sufficient.

If your water tastes noticeably salty, you are likely using too much. A properly mixed, diluted solution should have a very subtle taste. You might also notice increased thirst or bloating with excess salt intake.

There is no credible scientific evidence that drinking Himalayan salt water directly causes weight loss. While some people report reduced bloating from improved digestion, it is not a fat-burning solution.

Unlike fortified table salt, Himalayan salt contains negligible iodine. If you replace iodized salt entirely with Himalayan salt, you could develop an iodine deficiency, which is critical for healthy thyroid function.

If you experience high thirst or bloating, increase your plain water intake to help your body flush out the excess sodium. For severe symptoms, especially for those with underlying health issues, consult a doctor immediately.