How much pink Himalayan salt should I put in water? Answering the Sole Water Question

October 8, 2025 •

5 min read

The average person consumes more than double the recommended daily sodium limit. A small amount of mineral-rich pink Himalayan salt added to water, in the form of a diluted sole solution, has become a popular hydration trend. This article will answer the question: How much pink Himalayan salt should I put in water?

Quick Summary

Sole water is a dilute solution of saturated pink Himalayan salt brine. Excessive salt consumption carries significant health risks.

Key Points

Sole Water Preparation: Create a saturated salt brine by filling a glass jar one-quarter full with pink Himalayan salt and topping with filtered water until undissolved salt remains.
Daily Dilution: A common approach involves diluting a small amount of the concentrated sole solution into a glass of fresh water, typically consumed once daily.
Minimal Mineral Benefits: The trace minerals in Himalayan salt are present in such small quantities that they offer no significant health advantage over standard salt.
Sodium Content: Pink Himalayan salt is mostly sodium chloride, and excessive intake can contribute to high blood pressure, fluid retention, and other health issues.
Safety Precautions: Individuals with pre-existing conditions like hypertension or kidney problems should avoid adding extra salt to their diet without consulting a healthcare provider.
Alternative Use: For a simple electrolyte boost, a small pinch of fine-grain pink salt can be added directly to a glass of water.
Storage: Always use a glass jar with a non-metal lid for storing the sole solution to prevent corrosion and contamination.

Understanding Sole Water: The Proper Preparation

Sole (pronounced “so-LAY”) water is a drink made from saturating filtered water with pink Himalayan salt until it cannot dissolve any more salt. This creates a concentrated salt brine that is then diluted for daily consumption. The trace minerals in the salt are said to provide health benefits, although the amount is minimal and evidence is lacking.

How to Make a Concentrated Sole Solution

To prepare a sole solution, you will need a clean glass jar with a non-metal lid, pink Himalayan salt crystals, and filtered water.

Fill the jar: Add pink Himalayan salt crystals to fill about one-quarter of the glass jar.
Add water: Pour filtered water into the jar, leaving some space at the top.
Dissolve the salt: Seal the jar tightly with the lid and shake gently. Let the mixture sit for 12–24 hours.
Saturate the solution: If all the salt dissolves, add a few more crystals and repeat until some undissolved salt remains at the bottom. This indicates the water is fully saturated with salt.
Store correctly: Store the sole solution in a cool, dark place and always use a non-metal lid to prevent corrosion from the high salt concentration.

The Recommended Daily Dilution

The key to drinking pink Himalayan salt in water safely is proper dilution. The concentrated sole brine is not meant to be consumed directly due to its high sodium content.

For daily intake: A typical approach involves diluting a small amount of the concentrated sole solution into a glass of filtered water.
When to drink: This is often done first thing in the morning on an empty stomach to start the day.
Adjusting the concentration: If you find the taste too strong, you can dilute the sole solution in a larger volume of water, such as a quart, to sip throughout the day.
Individual variations: For those adding a direct pinch of fine-grain pink salt to water for a simple electrolyte boost, a small pinch is a common starting point.

Health Claims vs. Scientific Evidence

Many health claims surround sole water, but it's important to approach them with caution, as scientific research is limited. The purported benefits are often exaggerated and based on the salt's trace mineral content, which is present in minuscule amounts.

Trace Minerals: While pink Himalayan salt does contain trace minerals like potassium, calcium, and magnesium, the quantity is so small that it is unlikely to provide any significant health benefits. You would need to consume an excessive, and therefore dangerous, amount of salt to get a meaningful mineral boost.
Improved Hydration: The primary mechanism for improved hydration is due to the sodium chloride content, which helps maintain fluid balance, a property of all salts, not just Himalayan.
Detoxification: There is no evidence that sole water detoxifies the body beyond what is achieved through drinking regular water and eating a healthy diet.
Regulating Blood Sugar: Claims that sole water can regulate blood sugar are not supported by scientific studies.

Potential Risks and Who Should Be Cautious

Despite being marketed as healthy, drinking Himalayan salt water is not without risks, particularly due to its high sodium content. The World Health Organization recommends a daily sodium intake of less than 2,000 mg, and exceeding this can lead to serious health issues.

Risks of excessive sodium intake include:

High Blood Pressure: Increased sodium intake can raise blood pressure, a major risk factor for heart disease and stroke.
Kidney Strain: Excess salt can place a burden on the kidneys, which filter out waste and regulate fluid balance. This can potentially lead to kidney stones or disease over time.
Fluid Retention: High sodium levels can cause the body to retain water, leading to bloating and swelling.
Electrolyte Imbalances: Consuming too much salt can disrupt the balance of electrolytes in the body, potentially affecting muscle, nerve, and heart function.

Individuals who should avoid or be extremely cautious with sole water include:

People with high blood pressure
Those with kidney disease or heart conditions
Anyone on a sodium-restricted diet

Himalayan Salt vs. Regular Table Salt: A Comparison

While the main component of both salts is sodium chloride, there are some key differences related to processing and mineral content.


Feature	Pink Himalayan Salt	Regular Table Salt
Origin	Mined from ancient seabeds in the Punjab region of Pakistan, near the Himalayas.	Mined from underground deposits or evaporated seawater and is heavily processed.
Processing	Minimally processed, hand-extracted, and unrefined.	Heavily processed to remove minerals and often bleached to achieve a pure white color.
Mineral Content	Contains trace minerals like calcium, potassium, magnesium, and iron, which give it its pink hue.	Has most of its natural minerals removed during processing.
Iodine	Does not contain added iodine, a crucial nutrient for thyroid function. Regular table salt is a major source of dietary iodine.	Often fortified with iodine to help prevent iodine deficiency.
Taste & Texture	Subtle and unique flavor due to minerals. Available in various grain sizes, from fine to coarse crystals.	Uniform texture and stronger salty taste.

Beyond Sole Water: Other Ways to Use Pink Himalayan Salt

For those who prefer not to drink sole water, there are other ways to benefit from pink Himalayan salt:

Cooking and Finishing: Use it as a gourmet finishing salt to add a distinct flavor to dishes. Its coarse texture makes it ideal for grinding over food.
Salt Blocks: Cooking on a heated salt block adds a savory, mineral-rich flavor to food.
Bath Soaks: Add Himalayan salt to a warm bath for a relaxing and skin-soothing experience.

Conclusion: Moderation is Key

To answer how much pink Himalayan salt should I put in water?—it is important to properly dilute a concentrated sole water solution or use a small pinch of fine-grain salt. However, this practice is not a proven health miracle, and the trace minerals are negligible. The main effect is the addition of sodium. While a pinch of salt can aid hydration, especially during intense exercise, most people already consume more than enough sodium in their diets from processed foods. For individuals with specific health conditions like high blood pressure or kidney issues, adding extra salt to water should be avoided entirely. Ultimately, the decision to drink sole water is a matter of personal preference, but it is vital to keep overall sodium intake in check for long-term health.

For more information on sodium intake and its effects on health, consult resources from the World Health Organization.

Frequently Asked Questions

Sole water is a saturated solution of pink Himalayan salt and filtered water. It is made by dissolving salt crystals in water until the water can no longer absorb more, creating a concentrated brine that is then diluted for drinking.

Pink Himalayan salt is less processed than table salt and contains slightly more trace minerals. However, the amounts of these minerals are negligible, and both salts are predominantly sodium chloride. Therefore, it is not significantly healthier for consumption.

There is no scientific evidence to support the claim that sole water directly aids in weight loss. Sustainable weight management is achieved through a balanced diet, proper hydration from plain water, and regular exercise.

People with certain health conditions, including high blood pressure, kidney disease, or heart failure, should avoid drinking sole water. Those on a sodium-restricted diet should also steer clear of it.

When properly stored in a sealed glass container in a cool, dark place, a sole solution can last for several months to a year. However, it should be monitored for any signs of spoilage.

Yes, adding a small pinch of fine-grain pink salt directly to a glass of water is a safe and common way to add electrolytes for hydration, especially after exercise.

Most health claims about sole water are based on anecdotal evidence and lack direct scientific support. The purported benefits from trace minerals are not backed by research due to their minimal quantity.