You absolutely can put Pink Himalayan Salt (PHS) in your water, a practice commonly referred to as consuming “sole” water. The term “sole” (pronounced so-lay) refers to a saturated solution created by dissolving the salt crystals in water until no more salt can be absorbed. This concentrated salt water is then diluted for consumption, providing a way to ingest the sodium and trace minerals present in the pink rock salt. Proponents suggest that drinking this highly diluted solution can offer benefits beyond plain water, primarily related to hydration and mineral intake.
Composition of Pink Himalayan Salt
Pink Himalayan Salt is a naturally occurring rock salt primarily composed of sodium chloride, making up approximately 95% to 98% of its total mass. What distinguishes this salt from common table salt is its minimally processed nature, which allows it to retain trace minerals. These trace elements, sometimes listed as up to 84 different types, include small amounts of potassium, calcium, and magnesium. The signature pink hue is attributed to trace quantities of iron oxide embedded within the crystal structure.
Despite the variety of minerals present, the actual quantity of these elements in a typical serving is quite small. While table salt is often fortified with iodine and includes anti-caking agents, PHS is generally unrefined and lacks these additives. When consumed in the small amounts recommended for sole water, the nutritional impact of the trace minerals is often negligible compared to the intake from a balanced diet.
Why People Use Salt Water for Hydration
The primary functional reason people drink salt water is to support the body’s hydration mechanisms by replenishing electrolytes. Sodium, the main component of salt, is an electrolyte that plays a fundamental role in maintaining fluid balance inside and outside cells. Electrolytes are minerals that carry an electric charge and are involved in nerve signaling and proper muscle function.
Sweating, especially during intense physical activity or in hot environments, causes the body to lose both water and sodium. The theory behind sole water is that by adding salt, the water can be absorbed and retained more efficiently by the body than if consumed alone. This is because sodium helps facilitate the movement of water across cell membranes, which is a process known to aid in rehydration.
Preparing and Consuming “Sole” Safely
To correctly create the saturated solution known as “sole,” begin by filling a glass jar about one-quarter full with Pink Himalayan Salt crystals. Fill the remaining space in the jar with filtered water, securely cover it, and allow the solution to sit undisturbed for 12 to 24 hours. The mixture is considered a fully saturated sole once undissolved salt crystals remain visible at the bottom of the jar, indicating the water cannot absorb any more salt. This concentrated mixture can be stored indefinitely at room temperature.
The most critical step involves the consumption process, which requires significant dilution to avoid an excessive sodium load. The standard practice is to mix only one teaspoon of the concentrated sole solution into a full 8-ounce glass of plain water before drinking. It is strongly advised not to consume the saturated sole solution directly, as this would deliver an unsafe, high concentration of sodium in one dose.
When Salt Water Consumption is Not Recommended
Before incorporating sole water or any form of increased sodium intake into a daily routine, it is strongly advised to consult with a healthcare professional. Adding even small, consistent amounts of sodium can potentially push the daily intake over recommended limits, which may be detrimental to health. Individuals with pre-existing medical conditions must exercise particular caution with any regimen that increases sodium consumption.
For people diagnosed with hypertension, or high blood pressure, an increase in sodium can exacerbate their condition and is generally discouraged. Similarly, those with kidney issues should be wary, as the kidneys are responsible for regulating the body’s sodium balance, and an unnecessary sodium load can place extra strain on these organs. Any cardiovascular disease history warrants a discussion with a doctor.