What is Sole Water & Does it Have Benefits?

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We know water is essential for many bodily functions including temperature regulation, lubrication of joints, digestive function and more. Since water is essential, many people try to find ways to make water that is “superior” to plain drinking water.

An example of this is “sole water” – water that contains pink Himalayan salt. Similar to most fads, supporters claim sole water is the magic bullet.

Supporters of sole water claim it helps people lose weight, reduce muscle cramps, enhance sleep, and more. But, like most fads it’s too good to be true. This is because there is no research to support these claims.

In this article, we will discuss sole water, its nutrition composition, and explore the various health claims so you can decide for yourself!

📌 Key Takeaways

  • Sole water is water saturated with pink Himalayan salt, resulting in high sodium content.
  • There is no research to support additional health benefits from consuming sole water.
  • Most people consume excess sodium in their diets which can contribute to various chronic diseases.
  • Since sole water is high in sodium, it’s best to avoid this fad.

🔎 Understanding Sole Water

Sole water, which is pronounced “SO-LAY” water, is water that is saturated with pink Himalayan salt.

Essentially, sole water is made by mixing pink Himalayan salt with water. Start with adding enough salt to fill a quarter of your glass jar, after that, fill the jar all the way up with water and allow it to soak for 12-24 hours.

When all the salt dissolves, add more salt until it no longer dissolves – this is what they mean by “saturating” the water with salt.

Those who drink sole water suggest adding 1 teaspoon of this mixture to 8 ounce glass or water daily.

Sole water

✨ Nutritional Composition of Sole Water

As mentioned above, sole water is a combination of water and pink Himalayan salt. This combination creates a pink tinged water.

Since the amount of salt is not properly measured, the sodium concentration may vary. However, we do know the nutritional composition of pink Himalayan salt is the following:

Per Serving (1/4 teaspoon):

  • Calories: 0
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 0 g
  • Sodium: 420 mg

In addition, pink Himalayan salt contains higher concentrations of minerals such as potassium, magnesium and calcium.

However, the amount of these minerals is minimal when compared to the recommended daily consumption.

🤔 Are There Health Benefits of Sole Water?

Himalayan salt is a type of unrefined salt that is readily available in most grocery stores. Table salt has been bleached and stripped of most minerals, with iodine added back to prevent iodine deficiencies.

On the other hand, Himalayan salt is considered to be an unrefined or “natural” salt. This is because it is not stripped of other minerals like magnesium, potassium and calcium.

As mentioned earlier some of the more popular claims express that sole water helps with weight loss, enhanced sleep, reduce muscle cramps and more. However, more research is necessary to substantiate these potential health benefits.

High Mineral Content Compared to Table Salt

Drinking Himalayan salt water supposedly is beneficial due to its elevated mineral content compared to regular table salt.

Himalayan salt is mostly made of sodium chloride which helps to maintain fluid balance.

While Himalayan salt may contain higher concentrations of minerals than regular table salt, the amount of calcium, magnesium and potassium is negligible compared to foods in our diet like fruits and vegetables.

Not only that, but, even though sodium is essential for fluid balance and other bodily functions, most people do not have difficulty getting enough sodium in their diets.

In fact, the real trouble is that most people consume too much salt. So, the idea that sole water provides an additional benefit because of its higher mineral content is unsubstantiated.

Woman drinking sole water

Sodium and Sleep

We know that sodium plays a role in proper sleep and hydration status. One study suggested a diet consisting of less than 500mg of sodium leads to sleep disturbances, so individuals that support sole water believe that the sodium present in the water leads to improved sleep.

However, as mentioned earlier, most people consume sodium in excess and it is unlikely that additional sodium from sole water would enhance sleep. In fact, there is no research to back up these claims.

Sodium and Hydration

Sodium is known to play a key role in fluid balance, so inadequate sodium intake can lead to dehydration. Since sodium is important for adequate hydration, sole water supporters claim that sole water can help enhance hydration.

But, there are other ways to make sure that you get the adequate amount of sodium in your diet to maintain proper hydration. As mentioned earlier, it’s relatively easy to meet daily sodium recommendations.

📝 Things to Consider

As you can imagine, if sole water is saturated in pink Himalayan salt this will have fairly high sodium concentrations.

While sodium is a necessary nutrient, most people across the world consume sodium in excess and do not require additional sodium in their diets.

In fact, according to the World Health Organization most adults consume 4310 mg sodium daily, when it is recommended to limit sodium intake to 2000 mg daily.

This is detrimental because consuming excess sodium can contribute to the development of high blood pressure, chronic kidney disease, cardiovascular disease and other debilitating chronic diseases.

Himalayan salt next to a glass of water

📑 Conclusion

In conclusion, sole water is basically water, mixed with pink Himalayan salt. Individuals often claim that it may have added health benefits including enhanced sleep and hydration.

But, in reality it’s high in sodium and relatively low in other minerals compared to foods like fruits and vegetables.

Since most people consume more than enough sodium in their diets, additional sodium from sole water is unlikely to reap any additional benefits.

In fact, it’s more likely to do harm than good – so better to avoid this trendy fad.

❔ Frequently Asked Questions

How Do You Make Sole Water at Home?

To make sole water at home, all you need is a glass jar and pink Himalayan salt. To start, fill a quarter of your glass jar with Himalayan salt and then fill the rest of the jar with water.

Let it soak for 12-24 hours. Once the salt is dissolved, add more salt until it is no longer dissolved. Then, once it is ready add 1 teaspoon of this mixture to 8 ounces of water and enjoy!

Is it OK to drink Sole Water Everyday?

For a normal healthy person, consuming sole water every day should not cause any ill health effects. However, because sole water has high sodium content it would be beneficial to monitor your sodium content.

Additionally, individuals who have hypertension, chronic kidney disease or cardiovascular disease should not consume sole water since this could contribute to excess sodium intake.

Is it Good to Put Himalayan Salt in Your Water?

Himalayan salt will add sodium and trace amounts of other minerals such as potassium, magnesium and calcium to your water.

While it will not cause any harm, it will also not provide any additional benefit. This is because we typically get plenty of sodium through our diets.

Additionally, the amount of potassium, magnesium and calcium present in Himalayan salt is so minimal it is unlikely to provide any additional benefit.

  • Roxanne Trotter
    MS, RDN

    Registered Dietitian Roxy, fueled by her love for food and wellness, tackles misinformation head-on. Her Master's in Human Nutrition and diverse experience (weight management, hospitals) equip her to translate complex health topics, especially those related to water quality. Through her own practice (Nutremedies LLC) and writing for Water Filter Guru, Roxy empowers readers with accurate, evidence-based information, helping them make informed choices for a healthier life, one sip at a time.

4 thoughts on “What is Sole Water & Does it Have Benefits?”

  1. Avatar for Roxanne Trotter

    It’s sad that this article even exists. I once thought somewhat along the lines of the column as I was on a low sodium diet but over the past 6 months, I began using Sole water (salt used: Real Salt brand). The recommendation was for 1/4 tsp per 16oz. and let it saturate overnight and then drink about 1-2oz. in the morning. I used 1/8tsp and started regular use and was shocked at the level of alertness 1st thing in the morning and then began noticing over the next few weeks my skin improved, fewer cracks, smoother all around. Why? It’s not the typical iodized salt, it contains the minerals necessary for bodily functions. Sure I occasionally had electrolyte drinks or capsules but nothing compared to the recovery achieved by using the Sole water. The claim that it can be harmful or it’s a fad or that we already get too much salt in our diets is balderdash. Too much of a good thing sure can be bad but I when I still achieved benefits with lower dosage than recommended, I’d say it works. When the dental hygienist took basic blood pressure and pulse, she was amazed that it was 110/72 bp, pulse 68. I’ll take that any day. Usually going to the doctor raises everything.

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