Himalayan pink salt (HPS) is a rock salt mined from the Khewra Salt Mine in Pakistan. It is minimally processed, retaining iron oxide and trace minerals that give it a distinctive pink hue. HPS is often promoted for perceived health benefits beyond standard table salt. A current trend involves dissolving this salt in water to create “Sole” (pronounced so-lay) water. This beverage is claimed to support various health goals, including weight loss, primarily through improved hydration and digestion, positioning it as a natural morning routine.
Preparing and Consuming Pink Salt Water
The preparation of pink salt water, or “Sole,” involves creating a fully saturated brine solution that serves as a concentrate. To start, fill a glass jar about one-quarter full with coarse Himalayan pink salt crystals. Fill the remainder of the jar with filtered water, cover it securely, and let the mixture sit for 12 to 24 hours. The water is saturated when undissolved salt crystals rest at the bottom of the jar.
The concentrated brine should not be consumed directly due to its extremely high sodium content. The recommended consumption method involves mixing a small amount, typically one teaspoon (5 ml), of this concentrated Sole water into a full eight-ounce glass of plain water. This diluted mixture is often recommended for daily consumption, particularly in the morning.
Scientific Evaluation of Pink Salt Weight Loss Claims
Claims that pink salt water directly causes weight loss, such as boosting metabolism or burning fat, lack scientific support. Himalayan pink salt is chemically similar to regular table salt, consisting of about 98% sodium chloride. The remaining small percentage is made up of trace minerals like potassium, magnesium, and calcium. The quantities of these trace minerals are too minimal to produce significant physiological changes, such as accelerating metabolic rate or affecting fat-regulating hormones.
Any perceived benefits related to weight management are most likely attributable to improved hydration and the adherence to a structured morning routine. Drinking water, especially first thing in the morning, can help differentiate thirst from hunger and may temporarily reduce appetite or cravings. While salt intake influences fluid balance, a temporary reduction in water retention from drinking more water is not the same as achieving sustained fat loss.
True weight loss requires the body to be in a consistent caloric deficit, meaning more calories must be expended than consumed. Salt, whether pink or white, does not influence the body’s ability to create this deficit or oxidize fat stores. Relying on a salt-based drink may also create a false sense of security, potentially displacing the focus on proven weight management strategies like a balanced diet and regular physical activity.
Sodium Intake Limits and Health Risks
The health risks associated with excessive sodium intake from Himalayan pink salt are the same as with any other salt. Major health organizations recommend that most adults consume no more than 2,300 milligrams of sodium daily, which is equivalent to about one teaspoon of salt. For those with elevated blood pressure, an optimal goal is a lower limit of 1,500 milligrams per day.
Consuming extra salt through Sole water can quickly exceed these recommended daily limits. High sodium intake is directly linked to increased blood pressure, which forces the heart to work harder and raises the risk of cardiovascular disease and stroke. Excessive sodium intake also causes the body to retain fluid, leading to symptoms like bloating, puffiness, and strain on the kidneys over time.
Individuals with pre-existing conditions such as hypertension, heart failure, or kidney disease should avoid adding extra salt to their diet entirely. This includes pink salt water, unless under the direct guidance of a healthcare professional. The minor benefit from the trace minerals in HPS does not outweigh the documented dangers of consuming too much sodium.