Salt water sole is a nourishing beverage made up of just two very simple ingredients: Himalayan pink salt and water. I discovered it when I was working with a health practitioner who was helping me to balance my hormones. This salty drink was key to helping me overcome adrenal fatigue and hormonal imbalance.
Though doctors and nutritionists have been touting the dangers of salt for years, recent research suggests that it may not be the villain after all. In fact, salt is necessary for a number of bodily functions that contribute to hydration and a healthy nervous system. Of course, the type of salt you consume is where many problems arise. Table salt is processed heavily and filled with so many bleaching ingredients that it is stripped of any nutrients and only functions as an unhealthy source of sodium. Himalayan salt (along with real sea salt) on the other hand, provides a wealth of health benefits. But did you know that you should actually be drinking it? What is sole and how can it improve your health? Read on to find out.
What Exactly Is Sole?
Sole is a health concoction made up of just two very simple ingredients, Himalayan pink salt (here’s a great brand), and water. The salt is added to the water until absolutely no more salt will dissolve. 1 teaspoon of this mixture is then diluted in water and taken daily. It is reported to have a number of health benefits that make it a popular choice for many seeking to add nutrient-rich salt to their diet.
Benefits of Salt Water Sole
Salt water sole has a lot of great benefits. These include:
- Boosts energy
- Helps with muscle cramps
- Aids hydration
- Can clear skin
- Promotes detoxification
Let’s cover each of these in a little more depth.
Boosts Energy
Since Himalayan pink salt is packed full of so many beneficial minerals like copper, zinc, magnesium, calcium, and iodine, it totally reinvigorates your body! It also gives you a much-needed surge of energy to make it through that mid-afternoon slump.
Helps with Muscle Cramps
Muscle cramps following intense exercise are fairly normal. However, if you get continuous, long lasting-cramps on a daily basis, you may be deficient in potassium or calcium. Of course, Himalayan pink salt is rich in various minerals including potassium or calcium. Drink this concoction on a daily basis (and eat a banana!) to avoid painful muscle cramping, replenish electrolytes, and stay hydrated.
Aids Hydration
As mentioned above, salt water sole is a great way to improve hydration. It is especially beneficial because it hydrates without diluting your body of essential nutrients and minerals. Starting your day off with a glass of sole in water allows you to begin the daily hydration process with an extra boost. Plus, real salt has natural hydration properties due to its electrolytes that help your body absorb water.
Can Clear Skin
Because of the hydrating benefits of sole and its wealth of minerals, it can improve your skin from the inside out. Forget creams, serums, and makeup. Sole will decrease acne, reduce eczema, and improve skin infections and rashes…naturally.
Promotes Detoxification
Throughout our daily lives, we collect a whole host of nasty toxins. From the food we eat, air pollutants, and heavy metal in water, our bodies take a beating from substances we don’t even see. Salt water can help your body flush out toxins and improve your immune system.
How to Make Salt Water Sole
This recipe is super simple: Two ingredients to combine (salt and water – ok, fine, three ingredients if you count the jar), and just five minutes to prepare over a few days. Make sure you use a nutrient-rich salt like himalayan sea salt.
And then making the salt water sole itself is easy and fast:
- Fill the jar to about 1/4 full with salt
- Add water
- Cover and shake
- Let sit overnight
- Check in the morning to see if all the salt has dissolved. If it has, add more salt, cover and shake, and then wait another night.
- Repeat until there is salt remaining in the bottom – this means the salt has fully saturated the water!
Other recipes to promote healthy living
If you loved this salt water sole, you’ll love these other recipes. Check them out!
FAQ
You simply need to fill your jar with water to the top. You don’t need an exact measurement.
You should use sole water in the first 30 days, after that you should toss it and make a new batch.
I use a half gallon jar to make my sole water, but you can use any size jar.
If you’re looking for nourishing foods to add to your regimen, give Broccoli Sprouts a try! Broccoli sprouts are a simple food with powerful health benefits. They’re also a grout source of glucoraphanin, the glucosinolate precursor to the isothiocyanate sulforaphane.
PrintSole Water Recipe
Since it contains just two ingredients, making sole is a fairly straightforward process and can be put together in under five minutes. It is also relatively inexpensive. Just be sure to buy your salt in bulk to cut down on cost!
- Prep Time: 1 day
- Total Time: 1 day
- Yield: 1 quart 1x
- Category: Nutrition
- Method: NA
- Cuisine: NA
Ingredients
- 12 ounce mason jar with a metal or plastic lid
- 1–2 large himalayan salt crystals (or 1/4 cup ground pink salt) or any other nutrient-rich salt such as Grey Atlantic Sea Salt
- Filtered water
Instructions
- Fill your mason jar to about the ¼ mark with salt.
- Add filtered water (it doesn’t matter what temperature) until about an inch remains at the top of the jar.
- Firmly twist the lid onto the jar and shake slightly to combine.
- Let sit overnight.
- In the morning, if all the salt is dissolved, add more and wait another night. Repeat the process until some remains at the bottom of the jar in the morning.
- Once no more salt will dissolve, this means the water is fully saturated and your sole is ready to go.
How to use it:
Store at room temperature on your counter or in your pantry until it is gone. Sole won’t go bad due to salt’s natural preservation properties. Mix 1 tsp of the tonic in a glass of water and sip in the morning on an empty stomach. It is important to dilute sole to prevent adverse side effects. Remember, salt and metal don’t mix so use a plastic measuring spoon to get the correct amount.
Notes
Note: It is always a good idea to consult your primary care physician or naturopath before beginning any dietary supplementation. Avoid taking sole if you already have high blood pressure levels or other underlying health conditions that could be exacerbated by excess salt intake.
Nutrition Facts
- Serving Size: 1 teaspoon
- Calories: 5
Cut out foods that have high levels of processed sodium and table salt and stick to moderate amounts of real salt on your food and a daily glass of sole. This will allow you to get all the salt you need to maintain a healthy, happy body.
Originally published on July 12th, 2019 and updated continuously since then.
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DO NOT USE A METAL LID!! VERY DANGEROUS!! Do not use a metal utensil either! Salt mix with water will oxidize metal and end up in your system. I’m so sad for the 8000+ people who seen this irresponsible recipe 🙁
How much of the jar are you supposed to drink in the morning? All 8 ounces or ?
Hi Gretchen, you only need to drink 1 teaspoon of this 8 ounce jar every day.
You say: “You should use sole water in the first 30 days, after that you should toss it and make a new batch.”
But then say: “Sole won’t go bad due to salt’s natural preservation properties.”
So why do you suggest throwing out a batch? Would you please clarify?
With left over salt at bottom of jar, do you just top up again with water until gone or throw away and make a new batch?
Don’t throw it away. Just top it off with water and wait 24 hours. If the salt is completely dissolved add more and wait another 24 hours. Repeat process until you see salt remains at the bottom then it’s ready for use.
I have a question I have been drinking sole water for some time now and love the taste in my water. This is the way I drink it and am wondering if I’m doing wrong or it’s okay to drink it like this. I mix 1 Tablespoon in 10 cups of water then consume it in 2 days throughout the day not just mornings. It’s the same amount of sole but I drink throughout the day. Will I get the same health benefits as drinking 1 teaspoon all at once. I have tried to research this but can’t find any information on it please send your ideas back to me, thank you so much in advance.
Carolyn
It is import to drink the sole water first thing the the morning on an empty stomach to get the proper effects of absorption in addition to the fact that you should be near a bathroom for 30-60 minutes after drinking. You should only use 1 teaspoon of the sole solution mixed with only 8 oz of filtered water.
Plastic lid on the mason jar? The lid in the picture looks like metal. Can you please clarify?
Additionally, there are some really good questions that are not answered – such as if one uses pink salt daily in cooking, is sole still beneficial? Thank you.
Maybe I missed it, but this is very vague regarding the salt to water ratio. The size of the jar is not given, and 1-2 cups means you’re literally doubling the salt?
Umm making Solé water with Red Alaea salt. The color is still very red. Will it become clear before I can use it? Thank you!
When you need more salt sole do you just add water and more salt to the original jar?
I’m wanting to know the same
to take how many times a day?
Once a day in the morning on an empty stomach
When I make sole there is rust colored sediment at the bottom of the jar. Is the sediment the minerals? Should I shake the jar to disperse the sediment before I take out a teaspoon of the sole? Or should I use the clear water above the sediment?
Yes, those are minerals from the salt. You want to drink the clear liquid above the sediment.
Is sole ok to take if you have moderate chronic kidney disease?
You should speak with your doctor about sole.
Yes what size mason jar?
I don’t think the size of the Mason jar matters… as long as you add salt to 1/4 of that jar and check that the water is saturated (with some salt still at the bottom) the next morning. ☺️
Hi, does it have to be the crystals or can it be grains of Himalayan salt? Thanks
It can be grains or crystals.
Can you take this if you are taking xarelto blood thinners, I so want to get off these and find a healthy alternative to getting rid of blood clots naturally
Hi Anita, I am in xarelto also, scared to come off
I’m also on Xarelto. I have Anti-phospholipid Syndrome. It’s an auto-immune condition that causes clots. I understand that many auto-immune conditions can be corrected with diet and lifestyle changes (like hypothyroidism). However, most of those conditions have symptoms that can easily be detected (like skin changes, or GI improvements, etc.) With clots, it’s a different story. One could have a clot and not know it until it’s too late. That’s what almost happened to me three years ago. So while I understand your wanting to be off this blood thinner (I have some side effects and also feel nervous sometimes because I worry about bleeding too much after an accident), please be careful going off your Xarelto. Talk to your hematologist.
I have been eating a ketogenic and carnivorish diet for 4 years. I’ve been drinking sole water for over 2 years with no adverse side effects.
What size mason jar?