How to use pink salt in drinking water for hydration

December 10, 2025 •

4 min read

According to a study cited by Moon Juice, as many as 75% of Americans may experience chronic dehydration, but some believe a mineral-rich approach can help. A popular method involves adding pink salt to your drinking water, a practice often referred to as sole water or the 'pink salt trick'. This guide will detail exactly how to use pink salt in drinking water to prepare a simple, electrolyte-enhanced beverage.

Quick Summary

This guide explains the process of making sole water or a simple pink salt drink to support hydration and mineral balance. It covers preparation methods, important health considerations regarding high sodium intake, and proper consumption practices.

Key Points

Create Sole Water: Make a concentrated sole water solution by dissolving pink salt crystals in a glass jar of water overnight, ensuring undissolved salt remains at the bottom.
Dilute Correctly: Never drink the concentrate straight. Use only one teaspoon of sole water per glass of plain water for a safe and effective dosage.
Mind Your Sodium: Like any salt, pink salt is mostly sodium. Excessive consumption can raise blood pressure and lead to other health issues, so stick to a small amount.
Trace Minerals are Minimal: While pink salt contains trace minerals, the amounts are too small to offer a significant nutritional boost, and benefits are often anecdotal.
Consult a Doctor: If you have high blood pressure, kidney disease, or other health concerns, speak with a healthcare professional before adding pink salt to your drinking water.
Simple Pinch Method: For a quick electrolyte boost, you can also add just a pinch of finely ground pink salt directly into a glass of water and stir.

Understanding Pink Salt in Drinking Water

Drinking water infused with pink salt, specifically Himalayan pink salt, has gained significant popularity in wellness circles. The practice is often centered around creating "sole water" (pronounced so-lay), a saturated brine solution that is then diluted for daily consumption. Proponents suggest that the trace minerals in pink salt, including potassium, calcium, and magnesium, help support the body's electrolyte balance and can improve hydration more effectively than plain water, especially after exercise or sweating.

It's crucial to understand the context of these claims. While pink salt does contain a wider array of minerals than refined table salt, the amounts are minimal and do not provide a significant nutritional advantage unless consumed in dangerously high quantities. The primary benefit for hydration comes from the sodium content, which helps with fluid absorption. However, the same potential risks associated with high sodium from table salt apply to pink salt. Therefore, moderation and proper preparation are key.

Method 1: Creating a Sole Water Concentrate

Making sole water is a classic approach that ensures you are getting a consistent, diluted dose of the mineral-rich salt solution.

Supplies Needed:

A glass jar with a non-metal lid (metal may corrode over time).
Pink Himalayan salt crystals or coarse grains.
Filtered or spring water.

Step-by-Step Instructions:

Fill the glass jar about a quarter of the way with pink salt crystals.
Fill the rest of the jar with filtered water, leaving some space at the top.
Seal the jar tightly and shake gently to start the dissolving process.
Let the mixture sit for 12 to 24 hours. The salt will dissolve until the water becomes fully saturated.
The sole is ready when there are still undissolved salt crystals at the bottom of the jar. This indicates the water can no longer hold any more salt.

How to Use Sole Water:

Take 1 teaspoon of the concentrated sole solution.
Mix it into a full 8-ounce glass of plain water.
Drink this diluted mixture, often recommended first thing in the morning on an empty stomach.
Refill the sole jar with water as needed to maintain the concentrate.

Method 2: The Simple Pinch

For a more straightforward approach, you can simply add a pinch of fine pink salt directly to your drinking water.

Instructions:

Add a small pinch (about 1/16 to 1/4 teaspoon) of finely ground pink Himalayan salt to a glass of water.
Stir until it dissolves completely.
You can add a squeeze of lemon or lime juice for added flavor and a dose of vitamin C.
Sip slowly. A little goes a long way. This method is best for targeted rehydration after a strenuous workout.

Pink Salt vs. Table Salt: A Comparison

While both pink and table salt contain sodium chloride, their processing and composition differ significantly. Here is a quick comparison:


Feature	Pink Himalayan Salt	Refined Table Salt
Processing	Minimally processed, hand-mined from ancient sea salt beds.	Highly processed to remove impurities and minerals.
Mineral Content	Contains trace amounts of minerals like iron, potassium, and magnesium, which give it its pink hue.	Almost pure sodium chloride; trace minerals are removed during processing.
Iodine	Does not naturally contain significant levels of iodine and is not typically iodized.	Often fortified with iodine, an essential nutrient for thyroid health.
Additives	Generally free of additives and anti-caking agents.	Typically contains anti-caking agents to prevent clumping.
Sodium Content	Contains comparable levels of sodium chloride by weight.	Contains comparable levels of sodium chloride by weight.

Important Health Considerations and Risks

Before incorporating pink salt water into your daily routine, it is essential to be aware of the potential risks and limitations.

Excess Sodium: The primary risk is consuming too much sodium. Health organizations recommend limiting daily sodium intake to under 2,300 mg (about one teaspoon of salt) for healthy adults. Exceeding this can lead to high blood pressure and an increased risk of heart disease, kidney problems, and osteoporosis. People with pre-existing conditions like hypertension or kidney disease should be especially cautious and consult a doctor first.
Iodine Deficiency: Since pink salt is not typically iodized, relying on it as your sole salt source could lead to an iodine deficiency over time, a crucial nutrient for thyroid function.
Minimal Trace Mineral Benefit: The health benefits often attributed to pink salt's trace minerals are often overstated. You would need to consume a dangerously high amount of salt to get a nutritionally significant dose of these minerals. The real benefit for hydration comes from the sodium, which is present in any salt.
Contaminant Risk: Some studies have found low levels of heavy metals, including lead, in pink salt. While quality sourcing is important, the presence of even small amounts is a concern for some.
No Magic Bullet: Claims of pink salt water for rapid weight loss or detoxification are not scientifically supported. The liver and kidneys naturally detoxify the body.

Conclusion: Practice Moderation and Inform Yourself

Using a small amount of pink salt in drinking water, either through the sole method or a simple pinch, can be a way to boost your electrolyte intake, especially after periods of heavy sweating. It can be an alternative to sugary sports drinks and provide a gentle source of minerals. However, the key takeaway is that more is not better. Over-consumption of sodium, regardless of the source, carries significant health risks. It is a complementary wellness practice, not a miracle cure or substitute for a balanced diet. Individuals with existing health conditions should always consult a healthcare professional before making this a regular part of their routine. For guidelines on healthy sodium intake, refer to authoritative sources such as the American Heart Association.

Frequently Asked Questions

Sole water is a saturated solution of pink Himalayan salt dissolved in purified water. A small amount of this concentrate is then diluted in a glass of water for daily consumption.

For most healthy adults, drinking a small, diluted amount of pink salt water is safe. However, moderation is vital, as excessive sodium intake carries health risks. Those with hypertension or kidney issues should consult a doctor first.

For the simple pinch method, add about 1/16 to 1/4 teaspoon of fine pink salt to a glass of water. If using the sole water method, mix just one teaspoon of the concentrate into a full glass of water.

Pink salt water, or sole, contains electrolytes (mainly sodium) which can help the body absorb and retain fluids more efficiently, especially after intense exercise. For most people engaging in light activity, plain water is sufficient.

Yes, in moderation, for most healthy individuals. However, the mineral content is minimal, and high doses are unsafe due to sodium content. Some studies have also indicated potential heavy metal contamination in certain brands.

No, there is no scientific evidence to support claims that pink salt water directly helps with weight loss. While better hydration can support overall health, it is not a weight loss tool on its own.

Yes, you can use fine pink salt. For the sole method, the purpose is to create a saturated solution, so using fine salt will just mean it dissolves more quickly. The final result is the same concentrated brine.