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 can you ensure that the minerals are actually dissolving into the water along with the salt? When I use himalayan salt in a hot salt water gargle, I notice that small heap of pink minerals stay at the bottom even after the salt has dissolved. Wouldn’t this be the same with sole water? Also, is drinking sole water different from eating an equivalent amount of “healthy” salt and adequate water intake? Is there some added benefit to dissolving it in water before it enters the body? Thanks!

  2. christine Avatar
    christine

    If you are drinking the salt saturated water, but you have added it to another glass of water, then isn’t the purpose of the first portion of water being saturated defeated?

  3. Vickie Avatar

    I have made a salt saline for my nebulizer using 1tsp salt and one cup water boiled. It is hit and miss sometimes on helping with asthma. Would using the sole be a better option to breathe in?

  4. Kathleen Avatar
    Kathleen

    I’d like to receive any future posts of your helpful natural hints. Both nutritional and natural recommendations, and natural household hints and natural skincare hints and advice. Thanks. I hope to try this sole salt and water recipe soon.

  5. Keri Mitchell Potter Avatar
    Keri Mitchell Potter

    Curious, is it just as beneficial to dissolve 1/8t salt in some water and drink?

  6. Megan Avatar

    I made this today and I accidently used a metal spoon to scoop the salt into the jar. I read that you said to not use a metal utensil to measure or scoop the salt. What does this mean that I did this? Is it bad and not safe to use now? I am pregnant and I am using this to help with my fatigue. Thank you.

  7. Jann Avatar

    I’ve been drinking sole each morning for years, but recently heard something about needing to keep adding salt and water for it to remain “charged.” Can you explain this to me? I’ve been taking 1 tsp. Per day and drinking until mainly salt rocks are left. Does this mean it’s not charged? Is it okay to do this, then add more rocks and water OR should I be adding salt and water each day? Thanks so much for your help!

  8. Teresa Avatar

    I made it with black salt and it has a very strong sulfur smell and s layer of black stuff swimming/floating on top. I’m not sure it’s safe to drink this. have you tried with black salt? has this happened to you?
    I read the sulfur smell is normal and is due high mineral content….but the stuff floating? not sure about that.

  9. Jonni Avatar

    Has anyone experienced a hot feeling in kidney area when drinking sole waiter? Not directly after but maybe next day?

  10. Laura Avatar

    I would be interested to know how all of your blood pressures have responded to drinking extra salt each day? Can anyone feedback since starting this routine?
    Thanks

  11. Maureen Avatar
    Maureen

    The pink sediment and undisolved salt crystals stay at the bottom of the jar after settling. Should I stir it up before using to get the benefits of the minerals?

  12. Joanna Avatar
    Joanna

    The salt doesn’t dissolve at all===WHAT AM I DOING WRONG?

    1. Maureen Avatar

      If your “salt” is not dissolving in water, it is not salt. Salt WILL disolve to it’s maximum saturation point in water and any remaining crystals wil remain until additional water is added.

  13. Brenda Avatar
    Brenda

    It says to use filtered water but i have distilled water can i just use that?

  14. Magen Avatar

    I track my daily micronutrients intake (as best I can) and am wondering if you have the nutritional information for sole water or could point me in the right direction to find this information?
    I’ve been able to find an answer only for the amount of sodium (though not from the most reliable source(s)), but nothing else.

  15. Joanna Avatar

    what if none of the salt has dissolved, my salt NEVER dissolves, what does this mean? YOU NEVER ANSWER MY QUESTION

    1. Wellness Mama Avatar

      Hi Joanna, this question has been answered several times in the comments section. The salt will dissolve in the water. There might be some remaining at the bottom of your glass, but that just means that enough has dissolved and the excess goes to the bottom. Thanks.

  16. Murtaza Avatar
    Murtaza

    Great article. I made the sole water. I forgot and accidentally used a metal spoon to take a teaspoon of sole water out the jar. Is the whole sole ruined now? Should I start again? Thanks.

  17. skye Avatar

    Hello!

    I am excited to make my own sole water but I am looking for clarification as to what kind of water to use: purified, distilled, or Brita filtered.

    Thanks so much!

    1. Heather Avatar
      Heather

      At a guess, corrosion. Salt is an electrolyte. When dissolved in water, it dissociates into Na+ and Cl- ions, a combination which conducts electricity really well. This can corrode metal which will damage any metal spoons or lids and some of the metals that end up getting dissolved in the water as a result might not be good for you.

      I actually wouldn’t worry too much about using a metal spoon because it’s not going to be in contact with the salt solution for long, but definitely avoid using a metal lid because that’s a long term exposure.

  18. Joanna Avatar
    Joanna

    salt hasn’t been dissolved @ all, same amt is still there===WHATS HAPPENED??

5 from 4 votes

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