What Type of Salt Should I Drink in the Morning?

Over 75% of people may be in a state of chronic dehydration, leading to fatigue, headaches, and decreased cognitive function. Starting your day with a mineral-rich salt water mixture is a wellness trend gaining popularity for its potential to improve hydration, energy, and overall balance.

Quick Summary

An overview of which mineral-rich salts are popular for morning drinks, how to prepare them safely, and their potential wellness benefits. It also includes potential health risks and best practices.

Key Points

• Start with unrefined salt: Choose Himalayan pink salt or Celtic sea salt over heavily processed table salt for added trace minerals.

• Practice moderation: Excess salt can cause dehydration and increase blood pressure, so use only a small amount (around 1/4 teaspoon or a teaspoon of saturated sole water).

• Prepare sole water: Create a saturated salt solution by dissolving unrefined salt in water overnight, then add a small portion of this concentrate to your morning glass of water.

• Consider your health: Individuals with high blood pressure, kidney, or heart conditions should consult a doctor before starting a morning salt water regimen.

• Enhance with flavor: Optionally, add a squeeze of lemon or lime juice to improve the taste and provide extra vitamin C and digestion support.

• Focus on overall hydration: A morning salt drink is a supplement, not a replacement, for staying hydrated throughout the day with plain, filtered water.

Why Are People Drinking Salt Water in the Morning?

For years, the concept of adding salt to your water for a morning boost was considered counterintuitive, given the health warnings surrounding excessive sodium. However, the modern wellness movement emphasizes the role of trace minerals and electrolytes found in unrefined salts. After a night's sleep, the body is naturally in a state of mild dehydration and can be low on electrolytes lost through respiration and sweat. A small, controlled dose of mineral-rich salt water, often called 'sole water,' is proposed to help replenish these minerals and kickstart hydration more effectively than plain water alone.

The Science Behind Salt Water Hydration

Electrolytes are electrically charged minerals, such as sodium, potassium, and magnesium, that are crucial for regulating fluid balance, nerve signals, and muscle function. The sodium in salt helps the body absorb water more efficiently at a cellular level. Advocates of the morning salt ritual suggest that using an unrefined salt, which contains a broader spectrum of trace minerals, supports the body's electrolyte balance beyond just sodium chloride. This can lead to more stable energy levels throughout the day and prevent the mid-morning energy slump.

Himalayan Pink Salt: A Popular Choice

Pink Himalayan salt is one of the most well-known salts used for morning hydration. Mined from ancient sea beds in Pakistan, it gets its distinctive pink color from trace amounts of iron oxide. Proponents claim it contains up to 84 trace minerals, including potassium, calcium, and magnesium. The theory is that these minerals are easily absorbed by the body when dissolved in water, providing a wide range of benefits.

How to make Himalayan sole water

To create a saturated Himalayan sole water solution, you will need:

• A glass jar with a non-metal lid.
• Approximately 1/4 to 1/3 of the jar filled with pink Himalayan salt crystals.
• Filtered water.

Instructions:

1. Fill the jar 1/4 to 1/3 full with Himalayan salt crystals.
2. Fill the rest of the jar with filtered water.
3. Seal the jar with the non-metal lid and shake gently.
4. Let the mixture sit overnight or for 12-24 hours.
5. In the morning, check to see if all the salt has dissolved. If not, the water is fully saturated.
6. Add one teaspoon of this concentrated 'sole' mixture to a full glass (8 oz) of fresh, filtered water before drinking.

Celtic Sea Salt: The Grey Alternative

Celtic sea salt, also known as 'sel gris' or grey salt, is harvested traditionally from coastal regions of France. It is minimally processed, which allows it to retain a higher moisture content and a fuller mineral profile compared to refined salts. Its rich blend of electrolytes, including magnesium, potassium, and calcium, contributes to its unique, earthy flavor and potential health benefits.

Preparing Celtic sea salt water

The preparation method is similar to Himalayan salt, but some prefer a more direct approach for a less concentrated drink.

• A pinch of Celtic sea salt.
• A glass (8-12 oz) of warm or room-temperature filtered water.
• A squeeze of fresh lemon juice (optional).

Instructions:

1. Add a generous pinch of Celtic sea salt (about 1/4 teaspoon) to your glass of water.
2. Stir until the salt is fully dissolved.
3. For additional flavor and digestion support, add a squeeze of lemon juice.
4. Sip slowly and wait 15-30 minutes before eating breakfast.

Comparison of Drinking Salts

Feature	Himalayan Pink Salt	Celtic Sea Salt	Refined Table Salt
Origin	Ancient salt mines in the Himalayas.	Coastal regions of France.	Underground salt deposits or evaporated seawater; industrially processed.
Appearance	Pinkish hue due to iron oxide.	Greyish, moist, coarse texture.	White, fine granules.
Mineral Content	Over 80 trace minerals, including iron, potassium, magnesium.	Over 80 trace minerals, including magnesium, calcium, potassium.	Primarily sodium chloride; trace minerals removed.
Processing	Minimally processed; hand-harvested.	Sun-dried and minimally processed.	Heavily processed; additives often included (e.g., anti-caking agents, iodine).
Flavor	Subtle and delicate.	Earthy, briny, and complex.	Sharp, pure salty taste.
Best for Morning Drink	Excellent due to wide trace mineral profile.	Excellent for mineral supplementation and fluid balance.	Not recommended due to lack of trace minerals and additives.

Health Risks and Precautions

While proponents extol the virtues of drinking mineral-rich salt water, it is crucial to recognize the potential drawbacks, particularly for those with pre-existing health conditions. The primary concern is excessive sodium intake, which can lead to negative health consequences. High sodium can contribute to elevated blood pressure, and for individuals with heart, kidney, or blood pressure issues, adding extra salt should be avoided or discussed with a doctor first.

Excessive salt intake can also cause dehydration, as the body pulls water from its cells to balance the increased sodium. Starting with a very small amount and listening to your body's response is essential. The trace minerals in salts like Himalayan and Celtic are present in very low concentrations, meaning you would need to consume dangerously large amounts of salt to get significant nutritional benefit from them alone. These salts should be viewed as a micro-practice for hydration support, not a replacement for a balanced diet.

Conclusion: A Balanced Approach to Your Morning Salt

When considering what type of salt to drink in the morning, the choice typically comes down to unrefined options like Himalayan pink salt or Celtic sea salt. Both provide a spectrum of trace minerals that can support hydration and overall well-being more effectively than standard table salt. The key lies in moderation. By preparing a diluted 'sole' or adding a simple pinch to your water, you can potentially reap the benefits of improved hydration and electrolyte balance. As with any wellness practice involving dietary changes, especially if you have health concerns like high blood pressure or kidney disease, it is essential to consult with a healthcare professional beforehand to ensure it is a safe choice for your individual needs. For most healthy adults, a small, mindful amount can be a simple, daily ritual to support your body's mineral balance and energy levels.

The Final Verdict

While both Himalayan and Celtic salts offer a wider mineral profile than processed table salt, the best choice is a matter of personal preference and taste. Some prefer the delicate flavor of Himalayan, while others enjoy the earthier taste of Celtic. What's most important is using a high-quality, unrefined salt in moderation and starting with a small amount to see how your body responds.

Frequently Asked Questions

What is sole water?

Sole water is a saturated salt solution, typically made by combining pink Himalayan salt crystals with water in a glass jar. A small amount of this highly concentrated mixture is then diluted with plain water for daily consumption.

Is drinking salt water safe for everyone?

No, drinking salt water is not safe for everyone. People with pre-existing health conditions like hypertension, kidney disease, or heart issues should avoid this practice unless advised by a healthcare professional, as excessive sodium can worsen these conditions.

How much salt should I add to my morning water?

If making sole water, add one teaspoon of the concentrated solution to an 8-ounce glass of filtered water. If using a pinch of salt directly, a starting dose of about 1/4 teaspoon or less is recommended.

Does salt water cause weight loss?

While some claim salt water aids in weight loss, scientific evidence is lacking. The purported 'detoxifying' effects may simply be temporary water loss. Sustainable weight management relies on a balanced diet and regular exercise, not salt water tricks.

What is the difference between Himalayan and Celtic sea salt for drinking?

Both are unrefined and contain trace minerals. Himalayan salt is mined from ancient beds and is often pink due to iron, while Celtic salt is harvested from coastal waters and retains a moist, grey texture. The choice is largely based on personal preference.

Should I use iodized table salt for my morning drink?

No, iodized table salt is not recommended for a morning mineral drink. It is heavily processed, stripped of trace minerals, and contains additives. Unrefined options are preferred for a broader range of minerals.

When is the best time to drink salt water?

For maximum effect, most advocates suggest drinking a small glass of diluted salt water first thing in the morning on an empty stomach to kickstart hydration and digestion.