The process of remineralizing purified water, such as that produced by reverse osmosis (RO) or distillation, involves reintroducing essential minerals that are stripped away during the filtration process. While Himalayan salt is a popular method, understanding the proper usage and potential risks is essential for a healthy nutrition diet.
Why remineralize water?
Reverse osmosis and distillation are highly effective at removing contaminants, but this process also removes beneficial minerals like calcium, magnesium, and potassium. These minerals, also known as electrolytes, are crucial for proper bodily function, including nerve signaling, muscle contractions, and fluid balance. Without these minerals, the water can taste bland or flat, and relying solely on demineralized water may lead to electrolyte imbalances over time.
Himalayan salt-to-water considerations
For daily consumption, the goal is to add just enough salt to enhance the water's taste and mineral content without making it noticeably salty. The amount used is generally small to avoid excessive sodium intake.
Usage for a single glass
For a standard glass (approx. 8 oz or 240 ml) of water, a minimal amount of finely ground Himalayan salt is typically used. Stir well until it dissolves completely.
Usage for a gallon
When preparing a larger batch, such as one gallon (approx. 3.8 liters), a slightly more measured amount is often recommended. This approach aims to add trace minerals without significantly affecting the taste.
How to make sole water
For a more concentrated solution, some people opt to make sole water (pronounced 'so-lay'). This method provides a saturated salt solution from which a small portion can be added to daily drinking water.
- Fill a glass jar about a quarter full with pink Himalayan salt crystals.
- Add filtered or distilled water, leaving some space at the top.
- Seal the jar with a non-metal lid and shake it. Let it sit for 12-24 hours.
- After 24 hours, the water should be fully saturated, with some undissolved salt remaining at the bottom. If all the salt dissolves, add more until it no longer dissolves.
- A small amount of this sole water can be added to a glass of water to drink.
Important considerations and risks
While remineralizing with Himalayan salt offers a natural approach, it is not a complete solution for mineral intake and carries risks if not done correctly.
The issue with trace minerals
Though pink Himalayan salt contains over 84 trace minerals, the actual amount of these non-sodium minerals is minimal in the small doses typically used for remineralization. You would need to consume an unhealthy amount of salt to get a significant nutritional benefit from the other minerals. For meaningful mineral supplementation, a balanced diet or specific supplements are more effective.
The dangers of excess sodium
Regardless of the type, excessive salt intake is a risk factor for health issues like high blood pressure, heart disease, stroke, and kidney disease. A high-sodium diet can cause fluid retention, leading to bloating and swelling. The WHO recommends adults consume less than 5g of salt (about one teaspoon) per day. It is crucial to account for all sodium sources, including any added to water.
The problem with iodine
Unlike commercial iodized table salt, Himalayan salt lacks significant levels of iodine. Iodine is a vital nutrient for thyroid function and is essential for brain development in children and babies. If you rely on iodized salt for your iodine intake, switching to Himalayan salt for all cooking and water remineralization could lead to a deficiency.
Comparison of remineralization methods
| Feature | Himalayan Salt | Mineral Drops | Remineralizing Filter |
|---|---|---|---|
| Mineral Source | Naturally sourced, containing sodium and trace elements. | Concentrated liquid containing a blend of essential minerals. | Cartridge added to water system containing a blend of minerals. |
| Sodium Level | High in sodium, requires careful consideration to avoid excess intake. | Negligible sodium, primarily focused on minerals like magnesium and calcium. | Adds minerals but not necessarily sodium, depending on the type. |
| Convenience | Simple to add to a glass or gallon, but requires manual handling. | Extremely easy, a few drops per glass or bottle. | Automatic and continuous supply with no manual steps required. |
| Cost | Very inexpensive per serving due to small quantity used. | Low to moderate initial cost, with ongoing cost for drops. | Higher initial cost for the filter, but low cost per gallon over time. |
| Mineral Balance | Imbalanced profile, primarily sodium with insignificant amounts of other minerals. | Often formulated to provide a balanced and absorbable mineral blend. | Designed to restore a balanced mineral profile to purified water. |
| Taste | Can become salty if used excessively; otherwise, imparts a mild flavor. | Generally neutral or slightly enhanced, no salty taste. | Enhances taste and removes the flatness of purified water. |
Conclusion
While a minimal amount of Himalayan salt can lightly remineralize a glass of purified water, it is not a robust source of essential minerals beyond sodium. For a balanced nutrition diet, you must be cautious of your overall sodium intake, as relying on this method for minerals can lead to health risks. Safer and more effective alternatives exist for consistent and balanced remineralization, including mineral drops and remineralizing filters. These methods provide better control over mineral intake without the associated high sodium content. Consulting a healthcare professional or registered dietitian is recommended to determine the best approach for your specific dietary and health needs. You can find more information on sodium intake guidelines from the World Health Organization.
