The Benefits of Sole Water

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Wellness Mama » Blog » Health » The Benefits of Sole Water

In our modern American diet, we’re told that salt is bad and we should avoid it at all costs. But the truth is it’s not the villain it’s often made out to be! It turns out that it’s actually very beneficial to our bodies. There’s some age-old evidence that consuming the right kind of salt daily (unprocessed and unrefined) can be very beneficial for our health. That’s why I love to make sole water!

By increasing salt intake, you provide your body with key electrolytes needed to help it run smoothly. While eating salt is great, sometimes I find it hard to get enough of it on my food without it tasting too salty.

If you want to increase hydration and electrolytes to support your health and wellness, give sole water a try! It’s easy to make and requires just two ingredients.

What is Sole Water?

Sole (pronounced so-lay) is water that’s fully saturated with unrefined salt. Often made with pink Himalayan salt, this concentrated salt water is a great way to increase your electrolytes.

Many people add salt to their water for its health benefits. Sole water isn’t the same as drinking water with salt. It’s water that has fully absorbed the maximum amount of salt (26% actually…. thanks, high school chemistry!). Think of sea water and that’s similar to sole.

While drinking salt in your water is a good practice, sole gives you more electrolytes. We lose electrolytes when we sweat or fast. It’s a great way to replenish these minerals because it provides sodium along with magnesium, calcium, iron, and potassium in trace amounts.

The type of salt you use is key! Regular table salt is overly processed. Manufacturing strips it of many vital minerals. Factories often bleach and add chemicals to the salt to keep it from clumping. You’ll need unprocessed natural salt (Himalayan, Remond, or Celtic sea salt) to make sole.

Why Drink Sole Water?

The health experts have told us for years that salt can be harmful, so drinking salt water may sound counterintuitive. However, multiple studies show drinking seawater (also concentrated salt water) can have a variety of health-supporting benefits. Some countries have used sole for centuries. I drink sole water every day but especially when I’m active (and sweating!) or when I’m fasting.

It’s interesting to note that the conventional recommendation for many of these problems includes removing excess salt from the diet. Table salt can certainly have a negative effect and is best avoided. However, natural salt is less processed and contains trace minerals that aren’t in table salt. Natural salt is incredibly nourishing for the body.

Sole Water Benefits

  • Helps Hydration – Our body is made of salt water. During sleep, the body naturally repairs and detoxifies. It uses a good amount of water in the process. Consuming sole first thing in the morning helps the body rehydrate.
  • Helps the Body Detoxify – People have used salt for centuries to preserve food. It’s also used as an anti-inflammatory mouth rinse. Because of its antibacterial properties, water made with salt can be useful for the body’s natural detoxification.
  • Improves Sleep – Research shows that a diet low in sodium disturbs sleep. Adding sole to your daily routine boosts sodium and other mineral levels that help you sleep.
  • Boosts Energy – The minerals in sole help boost energy throughout the day. A 2019 study shows that people who had higher sodium intake had more energy.
  • Improves Digestion – A 2020 randomized control group found that drinking salt water stimulates the digestive system. This promotes food absorption and naturally relieves constipation.
  • Regulates Heart Rate – Low sodium diets interfere with the heart’s electrical signals, increasing the risk of irregular heartbeat, or arrhythmias.
  • Improves Blood Sugar – Research shows that a high-salt diet enhances insulin regulation, while a diet low in salt increases insulin resistance. Some people note improved blood sugar levels after using sole.
  • Natural Antihistamine – Salt is a powerful natural antihistamine. This action is likely due to its balancing effects on the body, and I’ve noticed this personally.
  • Relieves Muscle Cramps – Since drinking sole regularly and using magnesium, I don’t get leg cramps anymore, even after extreme exercise or during pregnancy. A 2022 review of 8 studies on consuming salt water showed faster recovery after exercise and also improved performance.
  • Weight Loss – By improving digestion and nutrient absorption and increasing hydration, sole can help promote weight loss.

Sole is an inexpensive addition to a healthy diet and lifestyle, and it’s incredibly easy to make.

How Do I Make Sole?

As sole is simply salt and water, the quality of the salt is extremely important. While typically made with pink Himalayan salt, you can also use Redmond Salt or Celtic Sea Salt. These unprocessed natural salts all have roughly the same amount of trace minerals, such as magnesium and potassium.

Ayurvedic practices often use Himalayan salt to balance the body’s doshas (energies). You want to make sure to use unprocessed, natural salt.

I like to use mostly Himalayan salt, with a small amount of Redmond Salt or Celtic Salt added. Redmond Salt has the mildest flavored salt of the three, so if you’re new to sole water, that’s an easy one to start with.

Sole_Water

Sole Water Recipe

Sole water is saturated with natural salt minerals. It’s great for digestive health, leg cramps, hydration, sleep, and more.
Prep Time 3 minutes
Total Time 3 minutes
Author Katie Wells

Servings

192 teaspoons

Equipment

Ingredients

Instructions

  • Fill the glass jar about ¼ of the way full with Himalayan salt, Celtic sea salt, or Real Salt, or a mixture of the three.
  • Add filtered water to fill the jar, leaving about an inch at the top.
  • Put on the plastic lid and shake the jar gently.
  • Leave on the counter overnight to let the salt dissolve.
  • If there is still some salt on the bottom of the jar the next day, the water has absorbed the maximum amount of salt, and the sole is ready to use.
  • If all of the salt is absorbed, add more salt and continue doing so each day until some remains on the bottom. This means the water is fully saturated with salt.

Nutrition

Nutrition Facts
Sole Water Recipe
Amount Per Serving (1 tsp)
Calories 0
% Daily Value*
Sodium 589mg26%
Potassium 0.1mg0%
Calcium 0.4mg0%
Iron 0.01mg0%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

  • To use: Mix 1/2 – 1 teaspoon of the sole into a glass of water and drink every morning on an empty stomach. Do not use any metal utensils to measure or stir.
  • Salt water is highly corrosive so avoid using metal utensils or a metal lid so it doesn’t oxidize.

How to Use Sole

After making the mixture, store it at room temp. It will last indefinitely as salt is naturally antibacterial and antifungal. Add more water and salt as needed to keep up the amount in the jar. Just watch to make sure there are salt crystals at the bottom of the jar after letting it sit overnight. That means the water has fully absorbed the salt. If there aren’t any extra crystals, add more salt and let it sit overnight again.

To drink, add 1/2 – 1 teaspoon to a glass of water each morning and drink on an empty stomach. Don’t add more, especially when first starting! If this causes a detox reaction or headache, work up slowly. You could also try adding lemon to your water to make it more palatable.

Sole Water Side Effects

When first starting, sole could make you nauseous. If that’s the case, try starting with less. Although it works best when consumed on an empty stomach, you can also add 1/2 – 1 teaspoon to 32 ounces of water and drink it throughout the morning.

Sole can also irritate the stomach or cause diarrhea. If this happens, stop taking it for a few days until your symptoms clear up. If you want to try again, start slowly with a small amount and work your way up.

Who Can Drink Sole?

If you have kidney stones or disease or high blood pressure sole water may not be a good option. Conventional advice says adding more salt to your diet with these conditions could make it worse. However, there is some evidence that says otherwise. If you have these conditions check with your natural healthcare practitioner before consuming sole. 

Have you ever made sole water? How did you like it? Share below!

Sources
  1. Collins, J. et al. (2021). Anti-inflammatory effect of salt water and chlorhexidine 0.12% mouthrinse after periodontal surgery: a randomized prospective clinical study. Clinical oral investigations, 25(7), 4349–4357.
  2. Vitiello, M. V., Prinz, P. N., & Halter, J. B. (1983). Sodium-restricted diet increases nighttime plasma norepinephrine and impairs sleep patterns in man. The Journal of clinical endocrinology and metabolism56(3), 553–556.
  3. Othman, F., et al. (2019). Factors Associated with High Sodium Intake Assessed from 24-hour Urinary Excretion and the Potential Effect of Energy Intake. Journal of nutrition and metabolism2019, 6781597.
  4. Takeuchi, H., et al. (2020). Drinking Refined Deep-Sea Water Improves the Gut Ecosystem with Beneficial Effects on Intestinal Health in Humans: A Randomized Double-Blind Controlled Trial. Nutrients12(9), 2646.
  5. Ogihara, T., et al. (2002). High-salt diet enhances insulin signaling and induces insulin resistance in Dahl salt-sensitive rats. Hypertension (Dallas, Tex. : 1979)40(1), 83–89.
  6. Garg, R., et al.(2011). Low-salt diet increases insulin resistance in healthy subjects. Metabolism: clinical and experimental, 60(7), 965–968.
  7. Aragón-Vela, J., et al. (2022). Physiological Benefits and Performance of Sea Water Ingestion for Athletes in Endurance Events: A Systematic Review. Nutrients14(21), 4609.

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

692 responses to “The Benefits of Sole Water”

  1. Rebecca Avatar

    How long should I wait after drinking sole before taking BP meds and pain medicine?

  2. Claire Sickler Avatar
    Claire Sickler

    Could this sole be consumed any other time but morning? I take a tincture then thyroid meds. Being mornings are rushed I don’t have extra time to wait for everything. Thank you

  3. Jannah Avatar

    When I first started using Himalayan salt about 15 years ago it was red. It all came from Tibet. Tibet stopped the mining and now the salt comes from Pakistan, The salt today is mostly white and streaked with red. When finely ground it appears to be pink. I am sure the quality of the salt has declined. What minerals are in the red part of the salt?

  4. Lori Avatar

    Thank you for the detailed explanation of sole. I drink it along with lemon water. However, I have been seeing many posts which talk about Concentrace Trace Mineral Drops. How do the two compare? Additionally, I have been oil pulling. Which would you recommend doing first? Thank you for all you share!

  5. Siedah Avatar

    Did you drink sole water while pregnant? Or would you feel it to be beneficial or safe. I would assume so, but just wanted to check. Also I believe I anemic and trying to find healthy pregnancy supplements for that or boosters. I took chloroxygen last pregnancy but I am fearful this time because I read the brand is made of English nettles and may cause uterine contractions since I already had a little bleeding early on. I would ask my doctor but honestly she is old school and doesn’t seem to know much. Recently moved to a new state so finding a good ob has been hard.thank you for your time,
    Siedah

  6. Sarah P Avatar
    Sarah P

    I learned about sole from my health practitioner who recommended it for use to eliminate the cramps I get in my feet at night. VOILA! Solved! I drink it every day now and haven’t had foot cramps since!
    But I do have a question.
    I was recommending it for a friend who consistently has low sodium readings because he drinks so much water. He said he’d try it so I am making a batch for him.
    If I use hot water to dissolve the salt to start with, does that affect the sole?

  7. Kari Avatar

    Thanks for this post.
    I’m curious, why are you no longer choosing to eat bananas? I couldn’t help but notice such a bold statement and had to inquire.
    Thanks,
    Kari

  8. vincenzo Avatar
    vincenzo

    I take synthroid first thing in the morning. When should I drink my sole?

  9. Adele Farmer Avatar
    Adele Farmer

    Hi,
    I take apple cider vinegar, cayenne pepper and a dash of water every morning on an empty stomach and it helps me with digestion and being able to go to the bathroom regularly. Do I forego this for the sole? Or can I take both and in what order? Thanks in advance.

  10. Kris Avatar

    Must the salt be Pink Himalayan sea salt? My mother recently brought back a huge bag of salt from around Cusco in Peru where she went to the salt mines to get it and saw where it came from for herself. Thanks for any advice.

  11. Kim Avatar

    Hi! So, if I drink 1/2 of my body weight in ounces of water daily should I be adding sole to every glass or just the initial one?

      1. Hazel Avatar

        WHY?
        one must have a continual supply of electrolytes…calcium to magnesium salt to potassium and what about on hot days or after sweating? Game changer!!

        Me thinks only morning not ok…must have a continual supply of minerals and electrolytes all day. Minerals are the foundation of life…you stress away minerals, malnutrition, meds, genetic predispositions, enzyme function or malfunction…So many things alter how quick you use up minerals……..

        GREAT BOOK TO READ ~ Colloidal Minerals & Trace Elements By Marie France Muller

        (a French author, translated)

  12. Talia Avatar

    Hi Katie!

    Thanks for always sharing your passion and knowledge about how to raise a healthy family; your blog is an endless supply of all the things I never knew I needed to know, but am glad to learn!

    I hope you can answer this question because I have been searching for a long time but cannot find the information I am looking for…what is the difference between consuming sole and bottled concentrated minerals?

    I don’t know that too many minerals is a problem, but I currently take both because I am not sure if there is a difference, but I hate to take the bottled minerals when sole is so quick, easy and inexpensive if they essentially provide the same benefit.

    I also give my dogs sole, but am wondering, in the same vein, if giving them concentrated minerals would be more beneficial than sole.

    Thank you so much and I really hope I can get an answer as I am at a loss!

  13. victoria cavazos Avatar
    victoria cavazos

    i have been drinking sole for about a week and for the last two days i have been breaking out on my face! could this be part of detoxing?? thanks!

  14. Lindsay S Avatar
    Lindsay S

    Hi Wellness Mama! I drink RO water and have been taking trace minerals. Would I still need to consume these if i am drinking the Sole? Can you get to much minerals? Thanks!

  15. Althea Avatar
    Althea

    Please could you let me know if you keep the salt in the bottom of the jar as part of the second batch or do you through it out?
    Thank you

  16. Betty Avatar

    Those of you interested in why not to swirl or stir should research ormus and m-states.. I am no scientist, but it has something to do with the atoms of the salts spinning in a certain way and then aligning into a single row so they are more easily able to enter cells. when thry reach thst state they are drawn to the surface at the top center.. Something having to do with ionization or monatomic spin.. Then the “ormus” seeks light and tries to escape.. It creeps out the top no matter how tight your jar is.

    I imagine it is an interaction if th salts and water and light simikar to the little electric pops you can see in the surf on a wave… Little electrolights?

  17. Nancy Avatar

    We drink bottled spring water. Does it need to be filtered before making sole?

  18. Laurel Avatar

    I have been taking the sole for 2 months now. 2 weeks ago I increased to 2 tsp in my am water. A few days ago I developed a sore area at the corner of my mouth with what I think is salt on it. Did the sole cause this? I’m going back to 1 tsp.

5 from 4 votes

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