The Dangers and Deceptions: Is it good to put iodized salt in your water?

October 29, 2025 •

4 min read

Over 80% of adults in the United States already consume more than the daily recommended amount of sodium from their diet, primarily from processed foods. So, is it good to put iodized salt in your water? The overwhelming consensus from nutrition and medical experts is no, as the practice carries more risks than benefits for the average person.

Quick Summary

Adding iodized salt to water is not recommended for daily hydration as most people already get enough sodium and iodine from their diet. Excess intake can cause health issues, including high blood pressure and thyroid problems.

Key Points

Not Recommended for Most: For the average, healthy individual, adding iodized salt to water is an unnecessary practice, as electrolyte and iodine needs are met through a balanced diet.
Risk of Excess Sodium: Consuming too much salt can increase blood pressure and the risk of cardiovascular disease. Most people already consume more sodium than recommended.
Potential for Iodine Overload: While relatively safe in the small doses found in salt, chronic, excessive intake can lead to thyroid problems, especially in vulnerable groups.
Limited Applicability: The practice of adding electrolytes is only beneficial for specific scenarios, such as endurance athletes or recovery from significant fluid loss due to illness.
Focus on Natural Sources: A healthier approach is to meet iodine needs through dietary sources like seafood, dairy, and eggs, and to hydrate with plain water.
Beware of Trends: Exercise caution with social media-driven health trends, as they often oversimplify complex nutritional science and may pose risks.

The Essential Role of Iodine

Iodine is a vital trace mineral that the human body cannot produce on its own, making dietary intake essential. Its primary function is in the thyroid gland, where it is used to produce thyroid hormones, thyroxine ($T_4$) and triiodothyronine ($T_3$). These hormones are crucial for regulating metabolism, growth, and development. They influence nearly every organ in the body, from controlling heart rate and body temperature to ensuring proper brain development in fetuses and infants.

The Historical Solution to Iodine Deficiency

Historically, iodine deficiency was a serious public health problem, particularly in inland regions where the soil and local water supplies were low in the mineral. This led to widespread cases of goiter, an enlargement of the thyroid gland. In the early 20th century, a simple and effective solution was implemented in many countries: fortifying table salt with iodine. Universal salt iodization campaigns significantly reduced the incidence of iodine deficiency disorders (IDD), making it one of the most successful public health interventions in history. A small amount, typically a half-teaspoon of iodized salt, is enough to meet the average adult's daily iodine needs.

The Rise of the Salt Water Trend

In recent years, wellness trends on social media have promoted adding a pinch of salt to drinking water, claiming it boosts hydration and replenishes electrolytes. While it is true that sodium is an electrolyte vital for maintaining the body's fluid balance, this trend oversimplifies the science behind hydration. Electrolyte replacement is primarily a concern for endurance athletes or individuals experiencing significant fluid loss through profuse sweating, vomiting, or diarrhea. For the average person, electrolyte needs are easily met through a balanced diet, and adding more salt is unnecessary.

Risks of Excess Sodium and Iodine Intake

Drinking iodized salt water regularly can lead to excessive intake of both sodium and iodine, posing several health risks:

Cardiovascular Strain: High sodium intake is a well-established risk factor for elevated blood pressure, which can strain the heart and increase the risk of heart disease, kidney disease, and stroke.
Thyroid Dysfunction: Although iodized salt is safe in moderate amounts, excessive iodine intake can disrupt thyroid function. This is particularly concerning for individuals with pre-existing thyroid conditions, newborns, and the elderly. Symptoms can include an enlarged thyroid (goiter) or fluctuations in thyroid hormone levels.
General Discomfort: Consuming too much salt water can cause immediate side effects such as bloating, nausea, and stomach upset. In extreme cases, acute salt poisoning can lead to severe symptoms, though this is rare with the small amounts typically recommended in wellness trends.

Iodized Salt in Water: Benefits vs. Risks

This table provides a balanced look at the arguments for and against adding iodized salt to your drinking water.


Potential Benefits (Limited Cases)	Significant Risks (Common Cases)
Replenishes Electrolytes: Can help endurance athletes or those losing significant fluids quickly regain electrolyte balance.	Excess Sodium Intake: Most people already exceed the recommended daily sodium limits, and adding more can lead to hypertension and cardiovascular strain.
Aids Rehydration (Special Circumstances): Useful for rehydrating during illness with vomiting or diarrhea, but specific medical-grade solutions are safer.	Thyroid Overload: The added iodine can negatively impact thyroid function in susceptible individuals, such as those with autoimmune thyroid disease.
Supports Fluid Balance (Minorly): Sodium helps retain water, which is important for hydration. However, the average person has sufficient dietary intake.	Gastrointestinal Distress: The unpleasant taste and high mineral content can cause stomach upset, nausea, and diarrhea.
Supports Adrenal Function (Hypothetical): Some unproven claims suggest benefits for adrenal health, but this is not backed by scientific consensus.	Disrupts Body’s Natural Balance: Healthy kidneys and a balanced diet naturally regulate fluid and electrolyte balance without needing extra supplementation.

Alternative Approaches to Healthy Hydration and Iodine Intake

Instead of turning to potentially risky health trends, focus on reliable, proven methods for hydration and nutrient intake.

Effective Hydration Strategies

Drink Plain Water: For most daily activities, drinking plain, clean water is the best way to stay hydrated.
Eat Water-Rich Foods: Foods like cucumbers, watermelon, and strawberries have high water content and contribute to overall hydration.
Consider Sports Drinks (for Athletes): For prolonged, intense exercise, commercial sports drinks are formulated to provide an optimal balance of electrolytes and carbohydrates, which is more effective than homemade salt water.

Safe Iodine Intake

Use Iodized Salt in Moderation: Continue to use iodized table salt for cooking and seasoning in line with general health guidelines. This is a very reliable way to get your iodine.
Consume Iodine-Rich Foods: Incorporate natural sources of iodine into your diet, including:
- Seafood: Fish like cod and tuna, as well as shellfish like shrimp, are excellent sources.
- Dairy Products: Milk, yogurt, and cheese contain varying amounts of iodine.
- Eggs: The yolk of one large egg provides a significant portion of your daily iodine needs.
- Seaweed: While high in iodine, consumption should be moderate to avoid excess intake.

Conclusion

While the motivation behind adding iodized salt to water often stems from a desire to improve health, it is a misguided practice for most individuals. The average person's diet already contains sufficient sodium and, with the widespread use of iodized salt, adequate iodine. For the vast majority, this trend offers little to no benefit and introduces the unnecessary risks associated with excessive sodium and iodine intake, including elevated blood pressure and potential thyroid issues. Instead of seeking quick fixes, the best approach for optimal health remains a balanced diet, regular consumption of plain water, and consulting a healthcare provider for any specific concerns. You can find reliable nutritional information from authoritative sources, such as the National Institutes of Health.

Frequently Asked Questions

For most people, it is not necessary and potentially unsafe to add iodized salt to water daily. The average person already consumes enough sodium and iodine through their regular diet, and adding more can increase health risks like high blood pressure.

Symptoms of excessive iodine intake can include a metallic taste in the mouth, nausea, vomiting, diarrhea, stomach pain, and inflammation of the thyroid gland, which can lead to a goiter.

Yes, chronic overconsumption of iodine from sources like iodized salt water can lead to thyroid dysfunction, particularly in individuals with pre-existing thyroid conditions or those who are otherwise susceptible.

Some proponents of this trend believe it aids hydration by replacing lost electrolytes, specifically sodium. While sodium is a crucial electrolyte, this strategy is only beneficial in specific, high-fluid-loss situations and is not needed for general hydration.

Yes, better ways to replenish electrolytes include consuming a balanced diet rich in minerals, drinking sports drinks formulated for athletic recovery, or, in case of illness, using an oral rehydration solution. These options provide a more controlled and balanced intake of necessary minerals.

Adding a small amount of salt to water may be appropriate for endurance athletes, people performing heavy manual labor in the heat, or individuals experiencing profuse sweating, vomiting, or diarrhea. However, this should ideally be done under a healthcare provider's guidance.

You can get sufficient iodine by using iodized table salt in your cooking, consuming dairy products like milk and yogurt, eating seafood such as cod and shrimp, and including eggs in your diet.

Yes, for adults, the tolerable upper intake level (UL) for iodine is 1,100 micrograms per day. Excessive intake can cause adverse health effects, particularly affecting the thyroid.