Himalayan pink salt (HPS) is rock salt sourced from the Punjab region of Pakistan. Its pink hue comes from trace amounts of iron oxide and other minerals. People often dissolve this salt in water to create a concentrated solution, known as sole (pronounced soh-lay), with the intent of consuming additional electrolytes and supporting hydration. The primary component of HPS, however, remains sodium chloride, the same as common table salt.
Preparing the Saturated Salt Solution (Sole)
The process begins by creating a fully saturated stock solution, ensuring the water cannot dissolve any more salt. This concentrated liquid is what is referred to as the sole. To prepare it, you will need a glass jar with a non-metal lid, as salt can corrode metal over time.
Fill the jar approximately one-quarter of the way with Himalayan pink salt crystals or coarse granules. Next, fill the remainder of the jar with filtered water, leaving a small amount of headspace at the top. Seal the jar and allow the mixture to sit undisturbed for a period of 12 to 24 hours.
The presence of undissolved salt crystals resting at the bottom of the jar is the definitive sign of a fully saturated sole solution. If, after 24 hours, all the salt has dissolved, this indicates the solution is not yet saturated, and more HPS should be added until a small amount remains on the bottom. This concentrated sole solution can be stored at room temperature and replenished with water and salt as it is used, lasting indefinitely due to the salt’s preservative properties.
Recommended Daily Consumption Guidelines
The saturated sole solution is extremely concentrated and should never be consumed directly without significant dilution. The standard recommendation for daily consumption is to mix one teaspoon (about 5 milliliters) of the prepared sole solution into a full eight-ounce glass of water. This small dosage ensures that the intake of sodium is controlled while still providing the trace minerals.
It is advisable to begin with a smaller quantity, such as one-half teaspoon of sole, to allow the body to adjust and to assess individual tolerance. This diluted mixture is most often consumed once daily, typically first thing in the morning upon waking. The consistency of this dosage is important, as the goal is a gentle, daily mineral supplement, not a sudden high-dose flush.
The rationale for the small, single-teaspoon dosage is to balance the desire for mineral intake with the reality of high sodium content. While the sole solution contains minerals, increasing the dosage significantly only results in a disproportionate increase in sodium. Adhering to the one-teaspoon recommendation is a practical way to incorporate the practice safely.
Safety Considerations and Sodium Intake Limits
Adding any form of salt to your diet requires careful consideration of overall sodium intake. For most healthy adults, health organizations recommend limiting daily sodium consumption to less than 2,300 milligrams. For individuals with existing conditions like hypertension, kidney disease, or heart issues, the recommended limit is often lower, closer to 1,500 milligrams per day.
One teaspoon of the saturated sole solution typically contains approximately 478 to 480 milligrams of sodium. This means a single recommended daily serving contributes about one-fifth of the maximum suggested sodium intake. Exceeding the one-teaspoon daily dose is cautioned against, as it significantly raises total sodium consumption without providing a meaningful increase in trace minerals.
Before incorporating sole into a daily routine, consult a healthcare provider, especially if you have been advised to follow a sodium-restricted diet. People with high blood pressure or those taking medications that affect fluid and electrolyte balance should exercise particular caution. The potential benefits of the trace minerals in HPS are outweighed by the health risks associated with excessive sodium intake.