Pink Himalayan Salt (HPS) is primarily sodium chloride but contains trace minerals like potassium, calcium, and iron, which give it its distinctive color. The practice of consuming “sole water” (pronounced “so-lay”) involves drinking a small, diluted amount of a saturated brine. Sole water is created by dissolving HPS in water until the liquid can hold no more salt. Proponents suggest this method assists with hydration and mineral balance by introducing electrolytes into the daily routine.
Preparing the Saturated Sole Solution
Creating the concentrated sole solution requires a precise ratio of pink salt to water to ensure saturation. To make this brine, fill a clean glass jar approximately one-quarter to one-third full with coarse pink Himalayan salt crystals. Pour filtered or distilled water over the salt, filling the remainder of the jar while leaving a small space at the top. Use a non-metallic lid for sealing the jar, as the high salt concentration can be corrosive to metal over time.
The mixture should be left undisturbed for 12 to 24 hours to allow the salt to fully dissolve. The solution is considered fully saturated—the definition of “sole”—only when undissolved salt crystals remain visible at the bottom of the jar. If all the salt dissolves, more should be added until a layer of crystals persists, confirming the water has absorbed the maximum possible amount of salt. This concentrated liquid is the base for daily consumption and can be stored at room temperature indefinitely.
Guidelines for Daily Consumption
The concentrated sole solution must always be diluted before drinking. The standard dosage involves mixing about one teaspoon of the saturated sole solution into an 8-ounce glass of filtered or room-temperature water. This dilution is intended to provide the purported benefits without overwhelming the body with a sudden high dose of sodium.
Many individuals consume this diluted mixture first thing in the morning, often on an empty stomach, for hydration and mineral replenishment. Those new to the practice should start with a smaller amount, such as one-quarter to one-half teaspoon, to allow the body to adjust. This cautious approach helps monitor for adverse reactions and ensures a smoother introduction of electrolytes. The trace minerals in the sole help maintain fluid balance.
Important Safety Considerations
While a small amount of sole water is generally safe for healthy individuals, its high sodium content requires careful consideration. The sodium in one teaspoon of the concentrated sole solution is estimated to be around 478 milligrams, which represents a significant portion of the recommended daily intake. Consuming this daily amount must be factored into total sodium intake from all food sources to prevent exceeding healthy limits. Excessive sodium consumption is a known factor that can contribute to health issues such as elevated blood pressure, which increases the risk of heart disease and stroke.
Individuals who have pre-existing health conditions, such as hypertension, kidney problems, or heart failure, should approach sole water with caution. The additional sodium can exacerbate these conditions, making it unsuitable for those on a sodium-restricted diet. Consulting with a healthcare provider is a necessary step before incorporating sole water into a daily routine, especially for people with chronic health concerns. This professional guidance ensures that the practice does not negatively impact overall health.