How To Make Sole

Sole salt infusion for health and wellness How To Make Sole

I’ve written before about how salt is not the villain it is often made out to be. There is some age-old evidence that not only is salt not harmful, but that consuming it daily (in a certain form) can be very beneficial for health.

What is Sole?

Sole (pronounced Solay) is essentially water that has been fully saturated with a natural salt. This isn’t just a small amount of salt dissolved in water, but rather water that has absorbed as much natural salt as it is able and will not absorb any more (26% actually…. thanks high school chemistry). The term Sole comes from the Latin “Sol” meaning Sun.

We’ve been told for years that salt can be harmful, so the idea of drinking salt water may sound counter-intuitive, but it turns out that this concentrated salt solution can have a variety of health-supporting uses. This remedy has been used for centuries in some countries and claims both anecdotal and scientifically supported evidence for the following uses:

  • Helps Hydration- The body naturally repairs and detoxifies during sleep, but in doing so, it uses up a good amount of water. This is why we are often more thirsty in the morning. Consuming a salt solution like Sole helps the body re-hydrate.
  • Helps the Body Detoxify- The minerals in Sole make it useful in the natural detoxification that the body already does. Sole is naturally anti-bacterial and can help remove bad bacteria in the body.
  • Boosts Energy- The minerals and stored energy in Sole help boost energy throughout the day.
  • Improving Digestion- Sole stimulates the digestive system promoting food absorption and regularity naturally.
  • Improving blood sugar- Some people note improvements in blood sugar levels after using Sole.
  • A Natural Anti-histamine- Sole can work as a powerful natural anti-histamine. This action is likely due to its balancing effects on the body, and I have noticed this personally.
  • Helps with Muscle Cramps- When I played sports, we attributed leg cramps or other cramps to lack of potassium and ate more bananas (which are now the only food I won’t eat). Don’t know about the potassium theory, but I know that since using magnesium and Sole regularly, I don’t get leg cramps anymore (even during/after extreme exercise or in late pregnancy).
  • Bone Health- There is a theory that a potential cause of Osteoporosis and other bone disorders is the body utilizing calcium and other minerals from the bones for survival and to neutralize acidity in the blood. Sole is naturally full of minerals and alkalizing, so there is speculation that it is helpful with bone health as well.
  • Healthy Veins- By supporting the correct mineral balance in the body and blood, Sole can help reduce or avoid vein problems like varicose veins.
  • Blood Pressure- Contrary to what we often hear, many people notice a reduction in blood pressure from using Sole.
  • Weight Loss- By improving digestion and nourishing the body on a cellular level, Sole can help promote weight loss.
  • Healthy Skin, Hair and Nails- Sole’s high mineral content makes it great for healthy skin (and acne problems), and for hair and nail growth.

It is interesting to note that the conventional treatment for many of the above problems includes removing excess salt/sodium from the diet. While table salt could certainly have a negative effect and is best avoided, natural salt contains over 84 minerals and is incredibly nourishing for the body.

According to the book Water & Salt: The Essence of Life and this post:

“In a nine-week study undertaken in 2003 at the Inter-University of Graz, Austria examined the effects of Himalayan Crystal Salt on physical and psychological functions of the body. It is the only salt ever to have been the subject of comprehensive double-blind scientific research. The results of the study, presented in the book, Water & Salt – The Essence of Life by Dr. Barbara Hendel, M.D. and biophysicist Peter Ferreira, confirmed significant positive changes in respiratory, circulatory, organ, connective tissue and nervous system functions. Patients also reported increases in quality of sleep, energy and concentration levels, brain activity, weight loss, enhanced consciousness, and noticeable hair and nail growth.”

Even better, Sole is a very inexpensive addition to a healthy diet and lifestyle and it is incredibly easy to make.

Where To Get Salt:

As Sole is simply salt and water, the quality of the salt is extremely important. I prefer to use mostly Himalayan salt, with a small amount of Redmond Salt or Celtic Salt added. The following are brands I have used personally and can vouch for, though many local health food stores will carry Himalayan Salt (make sure it is pure… it should be pink).

How to Make Sole:

As I said, the only ingredients are salt and water so the recipe is pretty simple. You’ll also need a glass jar with a plastic or non-metal lid. I used a regular mason jar.

Here’s what to do…

5.0 from 3 reviews

How To Make Sole
Sole is a simple and inexpensive supplement that can help the body detoxify, boost energy, improve digestion and more!
Recipe type: Health
  • A Glass Jar ( I used a wide-mouth mason jar)
  • A plastic or non-metal lid (I used this one)
  • 1-2 cups of Himalayan Salt, Celtic Salt or Real Salt (see sources above)
  • Filtered water (I used water than was filtered by our Berkey)
  1. Fill the jar about ¼ of the way with Himalayan Salt, Real Salt or Celtic Salt (or a mixture of the three).
  2. Add filtered water to fill the jar, leaving about an inch at the top.
  3. Put on the plastic lid and shake the jar gently.
  4. Leave on the counter overnight to let the salt dissolve.
  5. The next day, if there is still some salt on the bottom of the jar, the water has absorbed its maximum amount of salt and the Sole is ready to use.
  6. If all of the salt is absorbed, add more salt and continue doing so each day until some remains. This means that the water is fully saturated with the salt.
To use: Mix 1 tsp of the Sole in to a glass of water and consume every morning on an empty stomach. Do not use a metal utensil to measure or touch the Sole with any metal object.
I am not a doctor and don’t play one on the internet. As with any health advice, consult a qualified practitioner before adding any new supplements, especially if pregnant, nursing or if you have a medical condition.

How to Use Sole:

Make the mixture as above and store at room temp. It will last indefinitely as salt is naturally anti-bacterial and anti-fungal. More water and salt can be added as needed to keep up the amount in the jar.

To drink, add 1 tsp to a glass of water each morning before eating or drinking anything else. Do not add more, especially starting off! If this causes a detox reaction or headache, work up slowly.

Have you ever made Sole? How did you like it?

Reader Comments

  1. says

    Thanks so much for this article! I’ve been hearing a lot about sole recently and was wondering what the actual benefits are. Seems to be something I should really give a try.
    Just one thing: I’m pretty sure the word sole doesn’t come from the Latin “sol” (sun) but rather from the German, well, “sole” (pronounced like “sol-uh”) which in turn is derived from Middle High German “sul” or “sol”, meaning brine (at least that’s what Wikipedia says: ).
    But I’m also sure that, no matter what the actual origin of sole is, it’s healthy either way :)

  2. says

    I was just about to ask that too Jennifer Wright.. I’m curious as well.. my 2 year old is a banana-holic. Often 3 bananas a day. I stopped using them in my smoothies to reduce my carb intake but if I wasn’t worried about carbs I would eat a banana a day.

  3. LET says

    I’m wondering how much benefit this would have for those who already have a high (real) salt intake? My husband & I love salt & tend to already salt things liberally. I can’t imagine I really need more in my diet (not that I’m salt phobic, just can’t imagine needing more)…
    Slightly off topic, but perhaps relevant, though, I can’t take magnesium orally because I have horribly fitfull sleeps when I do…strange dreams, waking up constantly, etc. I’m concerned I may have the same reaction when supplementing with extra salt (& therefore minerals).

    • JWein83 says

      Is it sea salt that you and your husband are liberally using or is it table salt? If you are using sea salts like the ones mentioned then you should be fine using (almost) as much as you’d like..

      • LET says

        It’s Himalayan pink salt :)
        I’m not worried that we’re using too much, just thinking we probably don’t need to supplement with extra, though I’d be open to doing so if there were benefits to sole that I’m not already getting just by salting food.

  4. Catherine says

    Did you use the unground Himalayan crystals or finely ground Himalayan salt for this? Do you think that crystals would work just as well as finely ground? I have a bag of each type, but I don’t really use the harder crystals for the reason that they are hard to grind.. Himalayan salt comes at a premium here in the Kalahari, so I would prefer not to use the finely ground salt. Thank you for articles, I have learned so much, and have changed much of my lifestyle since finding your website!

  5. zachreinhold says

    Is Sole similar to Bioplasma? Have you ever taken Bioplasma? An Indian Holistic doctor I work with just told me about it and I’m curious for your take. Thanks!

  6. lyss says

    So what’s the benefit of letting it sit overnight? I often shake a bit of salt into my drinking water. How is using a small amount of this concentrate better than doing that? I’m curious since I’ve never heard of sole…well, except the fish…lol
    I have been getting pink himalayan salt from the bulk section of my health food store. There’s no description other than that, but it’s pink, so I assume it’s got the good minerals. And it just tastes so much better than table salt!

  7. Diana Hillen says

    I just ordered my salt, and can’t wait for it to get here. I have three grandchildren living with me, and wondered if it would be okay for them to drink this too. They are 6,8,& 13. Would their dose be the same? Thanks.

  8. Dogwood Penworthy says

    Hi, Katie! Thanks for a great article. I am anxious to start using sole and reaping all the benefits. How long after you started using it did you notice health improvements? What specific improvements have you had? Thanks!

  9. Jody C says

    Sometimes I just take a big lick of Real Salt from the palm of my hand….especially if I know I’m going outdoors to work for a length of time. Is there a reason why sole is better?

  10. Chi says

    Hey Mama, would this be ok to take along side other supplements. I take clay and magnesium also. Just wondering if the effect would be too detoxifying with these altogether ?

  11. Trace says

    couldn’t I just put plastic wrap, and then the mason jar lid over the jar? I am eager to try this tonight and do not have a plastic lid to fit.

    Love your recipe’s and tips Katy!!

  12. Ravenous Venus says

    I heard about sole recently on an Underground Wellness podcast featuring Dr. Corey Schuler. He mentioned how it’s really helpful for people with adrenal fatigue as quality salt really nourishes the adrenals. Fascinating stuff, if only more people knew!

  13. Terry says

    Any thoughts about Sole and possible sensitivity to high sodium levels? I have been under treatment for AFib and it was suggested by a cardiology spec. that I might be having symptoms triggered by sodium. I have reduced my daily intake to include few processed foods and other high sodium junk and discontinued using bicarbonate of soda to alkalinize internally and am surprised at how good everything tastes without the added salt. (Also stunned at the amounts added even in frozen veggies and any processed sauces or soups!)

    • Melanie says

      I’m not a doctor, but you have to be your own advocate as well. The sodium the doctors refer to is the highly processed white table salt most people are aware of and consume, and is in pre-packaged foods. If I were you, I would do my due diligence and research this topic well.

      The point of this is the minerals found naturally in quality salts like Himalayan pink and Celtic sea salts and the detoxification properties of them. It’s not about the taste, though the side benefit is that you don’t have to give up the taste if you prefer things salted, IF you use a quality salt from the Earth without all the processing.

  14. Janice Gerasimovich says

    Hi Katie- My husband is on blood pressure medication. In your opinion, would it be beneficial for him to take a tsp. of sole each day? We want to try some things to help lower his BP, but it’s hard to know if it’s working because he is on medication already. Thanks!

    • Jay Dee says

      It doesn’t need to be refrigerated. You can leave it out just make sure that it stays covered. Don’t cover it with anything metal because the salt in the water will corrode metal. Also, don’t use a metal spoon to dip into the container. Use glass, plastic or wood.

  15. Andrea says

    You mention to begin with just 1 tsp of SOLE added to water. With time, do you work up to higher amounts? If so, what is the time frame and amount? I find this extremely interesting!!!!

    • Jay Dee says

      It depends on you. Try 1 tsp. a day for one week. The next week two tsps. a day for one week and so on. Know that if you go over 10 tsps. a day, you may experience a detox reaction which may include loose bowels! You’ll have to experiment to determine what your tolerance level is.

  16. Ginger says

    Can I use a metal canning lid, as long as the water doesn’t come in contact with it? I live overseas and can’t find any lids like yours, unless I wait for a month for it to come in the mail. ;)

    • Jay Dee says

      Use the canning jar. Don’t use the metal canning lid. It WILL rust! Use a plastic, wood or glass covering. It doesn’t have to be fancy. You can use a small plate (saucer) as a lid; or you can take a small plastic container and turn it upside down and use it as a lid. Keep Sole away from any and all metal lids and instruments.

  17. TLS says

    Hi Katie — You mentioned having a detox reaction once we begin this. I’m pretty healthy but got a sore throat and laryngitis and a cold within two days of starting this. Are the two related?? (I did sleep better immediately… besides the two nights I was up most of the night because I couldn’t breathe, that is.)

    • chelseabatten says

      I’d love to hear a response to this, too. The very first day I took it, I had the opposite of loose bowels. Been sticking with it, just to see what happens…my lymph nodes kind of ache and had a mini anxiety attack yesterday. It’s very similar to the time I tried to do a 3-day fast. Does it sometimes get worse before it gets better?

      • TLS says

        I found that my sleeping was greatly improved but I have tried going off of it for several days because I found it to make me not “go” completely or I’d even miss days. So I’m torn right now as to if I should stay on it for the sleeping or go off it for the constipation. I see that someone posted within the last week about increasing the daily intake, so I think I may try that to see what happens!

        • chelseabatten says

          I’m right there with you. Exactly same experience. I dropped down to just enough sole to cover the bottom of my pint glass…not feeling terrible now, with all the aches and such, but not as regular as I used to be. Let me know how it goes with you, k?

  18. Milly says

    I have rheumatoid arthritis and after using the sole for 4 weeks started having a lot of arthritis symptoms. I looked up “salt and rheumatoid arthritis” and found that salt is one of the things that increases the immune response. Thus, my arthritis got worse as rheumatoid arthritis is an autoimmune disease. Unfortunately I had to stop the sole. so check it out if you have any health issues. 2 days after I stopped the sole my symptoms had decreased considerably and continue on a better trend.

  19. Helen says

    How do you feel about adding kelp in the mix? Would this ad iodine to the minerals and be well absorbed by the body? And will it shorten shelf life of the sole?

    I have problems with my blood flow, cold hands and feet, my fingers are already turning white and it isn’t even full on winter yet over here in the Netherlands. I found out that iodine should help with that.

  20. brandy says

    regarding the sole….I have read other websites recommending not to drink coffee, tea, any diuretic meds as it will cancel out the benefits of this sole…do you know about this? Can you drink coffee and tea at all or wait a certain amount of time….limit the amount??

  21. Kelly says

    Crap! I missed the no metal lids (using mason lid) part and there’s been some contact with the salt and water…

    What would you do (Katie or fellow readers)? Think it’d be ok to use or would it be best to dump the contents of the jar?


  22. Denise says

    Hi there. I unknowingly used a metal spoon to scoop out my sole from the jar. Why is that not recommended? Did I harm myself or my batch of sole?

  23. Denise says

    Hi there. I unknowingly used a metal spoon to scoop my sole from the jar. Did I harm myself or my batch of sole?

  24. Susan Worthington Molek says

    I normally drink a tablespoon of Bragg’s apple cider vinegar in a large glass of filtered water every morning. Would it be okay to mix the Sole and the apple cider vinegar in the same glass of water?

  25. Laura says

    I would love to make Sole and buy some Himalayan Pink salt. We live in Alaska and the shipping prices listed by Mountain Rose Herbs are about as much as the salt itself. Can you recommend any other companies that sell the genuine article? Many thanks!

    • BellaAddisa says

      Yes Laura is right try Amazon and buy it through Prime. The membership is worth having when you live here in Alaska. I also purchased mine from San Francisco Salt Company and if i remember correctly, the shipping was USPS Flat Rate which was pretty good. I will keep my eye open for cheaper shipping and will let you know what I find.

  26. Gabrielle says

    Hello! Would the Sole replace my Concentrace Mineral Supplement? I take doses throughout the day. Could I do this with Sole?


  27. Gabrielle says

    Hello! I take Concentrace Mineral Supplement throughout the day. Would Sole replace that and can I take it throughout the day?


  28. Holly says

    I have been using this salt for a while now and I really like it. However, I’ve recently read that this type of salt contains uranium. Is there any information that you can share about this? Everything I find seems to be very negative!

    • Annabelle says

      Where did you read this. I read that Celtic sea salt (the grey sea salt) contains .0003 percent uranium.
      I probably would use any sea salt from the pacific ocean, ie Fukushima.

  29. Annabelle says

    I have a question, I made my sole with grey sea salt from France. The next morning a layer of superfine powder remained on the bottom of the jar. I’ve mixed it numerous times but it won’t dissolve. Is this normal? The brand of sea salt is Maison Orphee and I used boiled water. Thank you.

  30. Flossie says

    I am just about to start drinking Sole. I only drink 1 cup of coffee strong and black in the morning after hot water. Can you advise can I still have coffee or does this destroy the effects. Also could I make my drink up the night before and drink upon wakening. Thank you

  31. ana balenovic says

    I’ve recently started eating Himalayan Pink Salt and absolutely love this salt. I’ve also noticed an overall improvement in my digestion from intake of this salt. Its also delicious! I have not tried Celtic sea salt yet but will, it looks really good too : ) Thank you for the wonderful information on your site, Katie. I also just recently started having Sole every morning and wanted to share that I think Himalayan Pink Salt may have some really positive health benefits and also for healing and the body.

  32. says

    I’ve been drinking salt sole for a few days now and noticed that I feel a bit nauseous midday. It feels like a good detox kind of stomach thing. But, I wonder why drinking salt sole is detoxing. Do you know what it is doing and why there’s a cleansing/detox effect?
    Also, I’ve used about two one inch chunks of himalayan salt and they seem to dissolve pretty fast. Does this mean I have too much water in the jar?
    Thanks for posting about this great drink!

    • says

      You will want to add enough salt that some is still left after 24 hours. Salt is very detoxifying and it can also speed up metabolism and digestion so it is pretty normal to have some nausea at the beginning.

  33. Rex says

    I started sole about three days ago and am noticing the positive effects already. Just wondering two things:
    1. I was lightly shaking the jar to disperse mineral sediment. Should I not do that, just consuming the dissolved minerals in the clear solution when the sediment settles?
    2. I tried it with natural, non-flavored/non-sweetened sparkling mineral water with a little lemon squeezed in and it is easier to drink. Any concerns on using mineral water?
    Thanks! And I really appreciate your website and the passion you put into it.

  34. Sarah says

    I have the same question as above. .I have been having a tablespoon of Apple cider vinegar each morning (then coffee :/). Can the sole go in the same glass add the acv? And if not its it better to have some first, then acv next? Thanks

  35. Grace says

    One of the benefits of sole is to detox and rid your body of heavy metals like lead, mercury, arsenic, and amalgam. Do you know if these metals are eliminated solely through urine? Is there a danger of eliminating through breast milk while breastfeeding?

  36. Shirley says

    I started using sole this past week. I’d been putting 1 tsp of salt directly in 12 oz of water, but it gave me horrible diarrhea. The sole has taken care of that problem, thank goodness.

    My question comes because I occasionally forget to take it on an empty stomach. Is it better to still drink it than not at all? Are the benefits just not as complete?

    I also drink several glasses throughout the day instead of just one in the morning. Dan Eades, M.D., author of Protein Power, mentions that he adds mineral salt to his water, since he uses a reverse osmosis filter and it removes all of the minerals, and he drinks the recommended 8 glasses of water a day.

    I already have low BP, so I was a bit worried that it can help lower it further, but I haven’t noticed any adverse effects.

    The thing I’m most excited about, though, is that it seems to have helped with my weight loss plateau. I saw a 2 lb drop this morning after weeks of nothing.

    • Mark says

      Once someone has built up a tolerance by slowly increasing the amount of sole consumed each day do they need to be concerned about taking too much? I’m wondering if there are any guidelines on recommended amounts to take, and what would amount would be considered too much to take.

    • Mark says

      Once someone has built up a tolerance by slowly increasing the amount of sole consumed each day do they need to be concerned about taking too much? I’m wondering if there are any guidelines on recommended amounts to take, and what amount would be considered too much to take.

  37. Mayuri says

    Hi! I take thyroxine first thing in the morning on an empty stomach as prescribed. Should I take the sole after or before this? And how long of a gap would I need to leave? After reading ur article, would love to try this as soon as possible! :) Thanks!!

  38. Tricia says

    What size jar do you use to mix the Water and salt in when you make the Sole? Also, how much water do you mix the one teaspoon of Sole to drink?

  39. Linda says

    Hi… I was wondering if you had anyone comment on their experiences with using sole while dealing with hypothyroidism. Have you seen/heard of any positive effects? Improvements? Thanks!

  40. The Cutler's says

    Re: I’ve just started (4th day today) the teaspoon of Sole to a glass of water. But expected to feel more energy by now.

  41. Erin says

    I take a probiotic first thing in the morning on an empty stomach. Would it be okay to drink the sole and take the probiotic at the same time? Thanks for all you do, your website is so informative. :)

  42. says

    Hi Katie!

    Thank you so much for your very informative blog. I love reading your health tips!

    My question is… i normally take a cup of bone broth first thing in the morning. Could I take the Sole solution in that with a squidge of lemon?

  43. Linda Benegas says

    I used a metal spoon twice in the sole. Oops, today I used plastic and could actually taste the salt solution in the water. Is the sole still good? I couldn’t taste the salt at all w/the metal spoon. Ty.

  44. pankaj says

    I take 2-3 glass of water in empty stomach morning. Wondering if I can add 1 tbsp on sole in first glass and then just drink remaining water. Please advise if it will be too diluted or will be any helpful. Please note I am also diagnosed with UC, so any advise around this will be great help.


  45. Sarah says

    I used pink himalayan salt for this sole in a wide mouth pint jar with a plastic lid, just like the picture. However, only some (barely half) of the “1/4 way full” amount of salt was absorbed by the water. It has been sitting on the counter for 3 days. I am confident that my salt is quality salt.

    What did I do wrong?!

    • Belinda says

      Is there nobody out there who gives their small child (3 yrs old) sole and can tell me what dose they are using? My daughter has developed signs of mineral deficiency on her finger nails and I’d rather like to supplement her naturally. That’s why I thought giving her sole would be great. I just can’t find any information as for how much a dose might be safe for a child her age. I hope somebody can help me! Thanks!

  46. primate says

    Hi, Nice article! Apart from eating a banana a day :), I tried 2 different Soles (saturated salt solutions) in recent months. First (and to counter any possible magnesium deficiency) I used about 3 ml of Dead Sea salt Sole each day (and regular Dead Sea salt footbaths). The effects, I must say, were quite remarkable. After a few days it felt not exactly energizing, but like a pleasant tingling in my body. It seems that magnesium is (among 100 other things) a vasodilator (widening the blood vessels). I experimented a bit with different doses but got back at 3 ml a day, mainly guided by various resulting bowel issues.. Then I stopped using Dead Sea salt altogether, because it made me slightly mentally foggy and apparently it contains an inordinately high level of bromide, which doesn’t seem to be very good for you at all..

    However, I not only tried Dead Sea salt for its 78% magnesium-chloride content (instead of 95% natrium-chloride or sodium in other natural salts), but also for the many other minerals and elements it contains (apart from the bromide). So, some weeks ago, I started using (pink) Himalaya salt Sole (along with a regular pharmaceutical magnesium supplement) for all the same nutrients..

    To me, the effect of Himalaya salt Sole was quite different from Dead Sea salt Sole. I noticed my somehow smoother skin from using Dead Sea salt, which really surprised me. This effect seems to continue with using Himalaya salt.. But after a (daily) dose of Himalaya salt Sole (about 3 ml, as measured by a plastic pipet, not a metal teaspoon :)), I almost instantly feel energized (both physically and mentally) and I automatically relax (breathing rate goes down) and I become mentally more alert. It’s great!

    (For now) I conclude that a Dead Sea salt Sole regime may quickly supplement a magnesium deficiency (which you likely have), but I certainly wouldn’t recommend it for long term use. Himalaya salt Sole on the other hand, seems to deliver instant real vitality! I’ve used it for a about 2 weeks now, basically without any adverse effects.. :)

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