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

682 responses to “The Benefits of Sole Water”

  1. Joanna Avatar
    Joanna

    when I make it, the salt is never absorbed, same amt salt & spring water, I don’t know whats wrong!!does it have to be fresh salt , that you just bought? THIS IS THE 3rd TIME I’V ASKED ABT THIS PROB.!

    1. Wellness Mama Avatar

      Hi Joanna, happy to help. This questions has been answered several times in the comment thread. Even if there is some salt settled at the bottom of the glass, enough has been dissolved into the water. The amount of the bottom is just the excess. Thanks.

  2. Joanna Avatar
    Joanna

    still haven’t answered my ques, Does the salt have to be fresh bought for it to work w/ the water?

  3. Grace Avatar

    I have a glass jar with a stone lid, but it has the metal swing top to seal it. The metal doesn’t touch the inside of the lid or the water in any way, but it’s against the outside of the jar. Is this an issue?

  4. Nancy Avatar

    It’s supposed to have salt in the bottom of the jar. Here are the instructions again from the top:
    Instructions:

    Fill the jar about 1/4 of the way with Himalayan Salt, Real Salt or Celtic 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.
    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.
    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.

  5. Joanna Avatar
    Joanna

    does the Himalayan salt have to be fresh out of the pkg, just bought? have made it 2X w/ crystals & granuals, spring water didn’t absorb the salt at all===WHAT AM I DOING WRONG??

  6. Beth Ohman Avatar
    Beth Ohman

    Has anyone used a tsp of sole (after mixing with 8 oz water) in a nebulizer for asthma or other breathing issues?

  7. Joanna Avatar
    Joanna

    You never gave an ans to my ques. . Made sole w/ the pink salt & spring water, nothing happened , does the salt have to be fresh frm the store? used crystals & granulated didn’t work. PLS TELL ME WHAT I’M DOING WRONG

    1. Sheleen Avatar
      Sheleen

      Something happened, it just doesn’t look any different. If you take a tspn and add it to a glass of water, it will be salty.

  8. Daphne Avatar
    Daphne

    I use a metal water bottle, should I not add the sole to my water bottle since its emtal?

  9. Linda Jeska-Patrick Avatar
    Linda Jeska-Patrick

    I dont see a place to contact you other than here.
    I just wanted to tell you that someone in a group I am in copied this blog post and I wanted to know if they had your permission

    1. Katie - Wellness Mama Avatar

      I don’t allow any of my content to be published in it’s entirety elsewhere. Article excerpts can be shared on social media or other blog posts as long as they link back to the original source (my article) and give proper attribution.

  10. Joanna Avatar
    Joanna

    The water dos not dissolve the salt, does the salt have to be just bought at the grocery store? Have tried fine and also thr crystals, nothing happends

  11. Becky Avatar

    Once the sole is mixed, it is not to touch any metal. How/what do you use to measure it out every day?

  12. Monica Avatar
    Monica

    So, I’m sold. Been told by my GP that I had to start the Keto diet. I’ve been fighting mold poisoning for over a year now, 3 yrs unknowingly 4 all together, due to landlord negligence and was wondering about how I was going to get the nutrients that I would be missing. I’ve tried NoSalt but not quite sure of the correct ratio and it gives me back pain. This is great. I’ve had problems with everything. I tell people to point to a body part and then I will start explaining and crying. It’s been sheer hell but if this works, I’m telling everyone I know. Thank you and never stop smiling because it looks good on you.

  13. Joanna Avatar
    Joanna

    when I made Sole water, the Hamalayan salt didn’t dissolve @ all ,tried it w/ both types, fine & crystals. Could my salt be too old, & it has to be fresh salt just out of the pkg?====Have MDS & this drink would really help me!

  14. Carol Avatar

    I used mostly Himalayan salt and every morning when I checked for salt (I did have to add salt a few mornings in s row), there was a layer of pink
    (from the Himalayan pink salt) dust at the bottom that never dissolved into the water. That seemed odd….also when I add the teaspoon of sole to a glass of water, I thought it would taste salty but I’m happy to report I didn’t notice a difference from the taste of normal water!

  15. Genevieve Avatar
    Genevieve

    Hi,

    Thanks so much for sharing this recipe! I am making Sole for the first time and have a question.
    How much salt should be left more or less after 24 hours of soaking the water and salt together?
    I have about an inch left in a 32 oz mason jar. Wondering if I should wait longer and see if more is absorbed or is that normal? I put in about 1.5 cups of salt.

    Thanks 🙂

    1. Nandarani Avatar
      Nandarani

      Hi. Genevieve, what a beautiful name. We want to have salt at the bottom; doesn’t matter how much; just shows that the water is saturated and can’t hold more salt. That’s the way we want it.

  16. Sue Avatar

    way too much sugar and carbs in bananas! If you eat them for the potassium, avocadoes have more than bananas and they are sugar free.

  17. Tammy Avatar

    Thank you for the great article. I’m new to this “sole” thing. I have been adding Redmond’s salt to my water for some time now. Is there an exact ratio of salt to water for the sole? I’m seeing different amounts across articles. Thanks!

  18. Rodney Avatar

    Occasionally i’ll do intermittent fasting where i fast (water only) from about 9pm til about 1-3pm the next day…sometimes doing this several days in a row, and occasionally (maybe every 2-3 weeks) do a 48-hr water fast. My question is, all the online info i have been reading about sole say that one of the benefits of drinking the sole is that it stimulates various digestive/intestinal/liver etc processes in the body…but one of the goals of fasting i thought was to give those same body systems a rest…so what i’m asking is , on days that i’m fasting wouldn’t drinking the sole be somewhat counterproductive to (some of) the fasting benefits i’m shooting for ?

  19. Scarlet Avatar

    What size mason jar and how many oz of water do you add the 2 cups of salt to? Thanks!

5 from 2 votes

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