Pink Himalayan Salt (PHS) is a type of rock salt mined from ancient seabeds deep within the foothills of the Himalayas, primarily in Pakistan. Its distinctive rose-pink hue comes from trace amounts of iron oxide and other minerals present in the crystalline structure. This salt is often promoted as a more mineral-rich alternative to common table salt. This has led to the popular practice of consuming it dissolved in water, creating a saturated liquid solution called “sole.” People frequently seek sole to support their hydration and mineral intake, and this article addresses the process of creating and safely drinking the PHS solution.
Preparing Concentrated Salt Sole
To prepare the concentrated solution, known as sole, you will need Pink Himalayan Salt chunks or coarse crystals, filtered water, and a non-metal lidded glass jar. The goal is to create a fully saturated brine where the water can no longer dissolve additional salt. Start by filling the glass jar approximately one-quarter of the way full with the salt crystals.
The remaining space in the jar should be filled with filtered or purified water, which is then sealed with a non-metal lid. Allow the mixture to sit undisturbed for 12 to 24 hours at room temperature. After this period, you should observe some undissolved salt crystals resting at the bottom, confirming maximum saturation. If all the salt has dissolved, simply add a few more crystals and wait a few hours.
This concentrated sole is the base and is not intended to be consumed directly. The jar of concentrated sole can be stored at room temperature and replenished by adding more water and salt as it is used, maintaining the saturation.
Daily Consumption and Dilution Guidelines
The concentrated sole must be significantly diluted before drinking to manage the sodium intake effectively. The standard recommendation involves mixing one teaspoon of the concentrated sole into an eight-ounce glass of fresh, filtered water. This single diluted serving is generally consumed once per day, often first thing in the morning on an empty stomach, to support the body’s fluid balance.
Individuals new to this practice may choose to begin with a smaller amount, such as a quarter or half teaspoon of sole, to allow the body time to adjust to the increased mineral load. Limiting intake to a single, properly diluted serving helps control the total daily sodium contribution. The concentrated base solution can be stored indefinitely; when the sole level drops, simply add more water to the jar to maintain saturation.
Composition and Electrolyte Function
Pink Himalayan Salt is composed predominantly of sodium chloride, making up about 98% of its total content, similar to common table salt. The remaining 2-3% consists of various trace minerals, including potassium, magnesium, calcium, and iron, with the iron being responsible for the characteristic pink coloration. These minerals, when dissolved in water, act as electrolytes.
Sodium is the most abundant and significant electrolyte in the sole solution, playing a central role in maintaining fluid balance inside and outside the body’s cells. This fluid regulation is crucial for preventing dehydration and supporting nerve signal transmission and muscle contraction. Potassium and magnesium also function as electrolytes essential for cellular function and muscle health.
While PHS is celebrated for its dozens of trace minerals, the quantity of these non-sodium elements in a single diluted serving of sole is negligible compared to the amounts obtained from a balanced diet. The primary benefit to hydration comes almost entirely from the sodium and chloride content. It helps the body absorb the water more efficiently by providing the necessary sodium for fluid transport across cell membranes.
Safety Warnings and Realistic Expectations
Before incorporating sole water into a daily routine, consult with a healthcare professional, especially for individuals with pre-existing health conditions. The primary health consideration is the increased sodium intake, as excessive amounts can contribute to elevated blood pressure, particularly in salt-sensitive individuals. People managing hypertension, kidney disease, or chronic fluid retention must approach this practice with caution.
PHS is fundamentally a salt, and its consumption adds to the overall daily sodium total. The trace minerals in PHS, while numerous, are present in quantities too small to be considered a reliable source for remedying mineral deficiencies. Furthermore, unlike most commercial table salts, PHS naturally lacks iodine, a mineral necessary for proper thyroid function.
Sole water should not be viewed as a substitute for medical treatment or a nutritionally diverse diet. Maintaining a realistic expectation means understanding that the primary mechanism for improved hydration is the sodium-assisted water absorption. Monitoring overall daily sodium consumption from all sources remains the most important step for health safety when drinking this type of salt solution.