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I’ve been drinking Himalayan sole water for a few years now and occasionally mention it in my blog posts. People frequently ask me questions about drinking it. One of the most common is “How much sole water should I drink?” Here are my thoughts on sole water and how much to drink based on your situation. 

What is Sole Water? 

Sole (pronounced “so-lay”) is basically a saltwater solution made with plain water and pink Himalayan salt. Himalayan salt is a high-quality natural salt with a rich mineral content. 

While regular table salt is only sodium chloride (NaCl), Himalayan salt may have dozens of beneficial trace minerals besides sodium and chloride. (The exact number is subject to debate). So, it can serve as a daily all-natural mineral supplement.

To prepare the sole, you need a quart-sized glass jar, filtered water, and Himalayan salt. When the salt crystals are dissolved in water, they are split into ions. So, NaCl spits into Na+ and Cl-. The positive ions in the salt surround the negative ions in the water, creating a new electrically charged structure. 

This new substance may support detoxification and enhance energy levels. To keep the natural charge, keep the sole away from metals. So, use a plastic lid on the Mason jar and stir with a wooden spoon. If you’re concerned about interaction with metal braces, just drink it with a glass straw! 

Here are a few more potential health benefits. 

Health Benefits of Drinking Sole 

People drink this Himalayan salt water for a variety of reasons. Some potential health benefits of sole water include: 

• Supporting Detoxification: Drinking water in general helps support detox pathways like the urinary system. Adding sole to water helps the digestive system as well. The dissolved salt crystals may trigger the release of hydrochloric acid due to the chloride they contain. Having adequate stomach acid stimulates the release of digestive enzymes. Removing toxins can also keep the immune system in balance.
• Healthy Electrolyte Balance: Electrolytes are essential minerals that support the normal functioning of the human body. They regulate fluid balance, muscle contraction, the nervous system, and more. For that reason, adding sole may help reduce muscle cramps in some people.
• Better Sleep: One of the key minerals in Himalayan salt is magnesium, known for its calming effects on the nervous system. It helps to regulate neurotransmitters that promote relaxation and sleep. A sodium-restricted diet can also lead to disturbed sleep patterns.
• Increased Energy Levels: The adrenal glands play a major role in regulating energy and stress levels. Minerals like magnesium and sodium in the Himalayan sole support adrenal function. Healthy adrenals may help to maintain balanced energy levels and improve resilience.
• Weight Loss: One potential side effect of drinking sole water is weight loss. While not confirmed in research, many people report slimming down after adding sole to their daily cups of water. That may be due to salt’s positive effects on insulin resistance. 

How Sole Water Can Help

I personally had more energy and better digestion within the first week. I noticed skin improvements a couple weeks in. I also slept better pretty soon after starting.

Here are a few testimonials from our comments:

• “I have been taking it for years. My skin is much smoother, and no more stuffy nose. I haven’t been sick for a long time.” – Miho
• “I dissolve a pinch of Himalayan salt in warm water and drink a few glasses a day. I have great results. I just carry with me a small box of salt and add it to water whenever I need. I feel energized, my skin is glowing, my digestive system works better, I stopped having heart palpitations. It works great for me.” – Agnes
• “Sole has had a huge impact on my life. I struggle with migraines and low blood pressure leading to dizziness and fainting. Taking sole every day has reduced my migraines to a tiny fraction of what they were and my blood pressure is now normal.” – Donna
• “I learned about sole from my health practitioner who recommended it for use to eliminate the cramps I get in my feet at night. VOILA! Solved! I drink it every day now and haven’t had foot cramps since!”
• “Thanks for a wonderful article. It really saved my life. I wasn’t eating salt for years. My muscles became painful. I had dark skin, my body swollen, fatigue, and allergies. Sole cleared all these lack of sodium symptoms. I’m active and well now. Thanks.” – Joy

So, with all these great results, you’re probably wondering how to use Himalayan sole in your life! 

How to Use Himalayan Sole 

The best way to use Himalayan sole is by taking a small amount of the mixture in 8 ounces of water first thing in the morning. That way, it’s on an empty stomach. Wait 20-30 minutes before drinking plain water or coffee, eating breakfast, or taking in any calories. If you’re practicing daily oil pulling, do that before drinking the sole.

However, not everyone likes to drink it as a single dose first thing in the morning. Some people also like to mix a teaspoon of sole in 32 ounces of water and sip it throughout the day. You can add freshly squeezed lemon juice to make it more enjoyable.

When starting, it’s common to increase intake slowly, allowing the body to adjust. Begin with 1/4 teaspoon of sole water in water (8-12 ounces) on an empty stomach in the morning.

Gradually work your way up to 1 teaspoon of sole water in a glass of water. This is the standard daily dose for most people. (My kids get half a dose). However, I’ve gone up to two teaspoons a day. Be aware, though, that some people have had diarrhea from taking three or more teaspoons in one day.  

How Much Sole Water Should You Drink?

The standard dosage of Himalayan Sole to drink is generally 1 teaspoon mixed in a glass of water taken once a day. This amount provides the benefits of electrolytes and minerals without overloading the body with salt. 

However, your personal hydration needs may vary depending on activity level, climate, and overall health. Sole Water can be part of your hydration routine, but it shouldn’t be your only source of water intake.

What About High Blood Pressure? 

It’s interesting to note that one teaspoon of pink Himalayan salt contains about 1,700 mg of sodium. The same amount of table salt has about 2,300 mg. According to the Original Himalayan Salt’s website, 1 teaspoon of sole has only 478 mg of sodium. So, the one teaspoon of sole in water isn’t as high in sodium as you might think.

Also, for most of the population, salt doesn’t even affect blood pressure. However, there is such a thing as familial hypertension. So, if you’re genetically sensitive to salt, be cautious and check with your health practitioner. 

Sometimes, what looks like hypertension is actually underlying insulin resistance. Because avoiding salt can worsen insulin resistance, it can also reduce insulin’s ability to widen blood vessels, leading to lower blood pressure.

Who Should Consider Drinking Sole? 

Those wanting to boost their healthy salt intake or dealing with the issues above may wish to try sole. It may be helpful for those who have low blood sodium for whatever reason.

In general, Americans consume much less unrefined salt than our ancestors. Just be sure you’re not neglecting your potassium intake through fresh produce.

However, if you have kidney disease, heart conditions, or other sodium-related health issues, check with your doctor. A low-sodium diet is sometimes necessary, especially when working on getting back to balance. 

Final Thoughts on a Daily Himalayan Salt Routine

Adding essential minerals to your routine is easy through Himalayan pink salt sole. It’s fine at room temperature, so you can easily keep it in a Mason jar on the kitchen counter. That way it’s forefront in your mind and becomes a seamless part of your morning routine. However, you can also chill it in the refrigerator.

Here are the details for how to make sole water. If you don’t want to use Himalayan salt, then Celtic sea salt or Real Salt are also good options. Just be sure not to use refined table salt, which is pure sodium. 

Do you try to incorporate sole into your routine? How much sole water do you drink each day? Share with us below!