Sole Water

What? Why? Let's Make It!

Use thoughtfully to support your wellness routine.

A Traditional Mineral Drink, Its Benefits, & How to Make It

In the modern American diet, salt is often viewed as something to avoid. While excessive sodium intake can contribute to health concerns, sodium itself is an essential nutrient that supports fluid balance, nerve signaling, and muscle function (3). The growing interest in sole water reflects a shift toward understanding how the type and amountof salt may influence health.

Sole water (pronounced so-lay) is water that has been fully saturated with natural, unrefined salt. When salt is added to water until no more can dissolve, the solution reaches full saturation at approximately 26 percent salt by weight — similar in concentration to seawater. This concentrated liquid is never consumed directly. Instead, a small amount is diluted into a glass of water to create a mineral-rich drink.

Unrefined salts such as Himalayan pink salt, Redmond salt, or natural sea salt are typically used because they contain trace minerals alongside sodium chloride. These may include magnesium, calcium, potassium, and iron. Scientific analyses confirm that natural salts contain additional mineral compounds compared with processed table salt, although the quantities are relatively small (1). Because of this composition, sole water is often described as a simple mineral tonic rather than merely salted water.

One of the main reasons people drink diluted sole water is to support hydration and electrolyte balance. Sodium helps regulate how fluids move in and out of cells, which is why small amounts of salt combined with water can improve fluid retention compared with water alone, particularly after sweating or fluid loss (4). Since electrolytes are lost through perspiration and certain dietary practices such as fasting, replenishing sodium in modest amounts may help maintain normal physiological function.

Sole water is also associated with digestive support. Sodium chloride contributes to the production of hydrochloric acid in the stomach, which plays a key role in digestion and nutrient absorption (2). While direct research on sole water specifically is limited, the biological role of sodium in gastric function offers a plausible explanation for why some individuals report improved digestion when consuming diluted salt solutions.

Traditional wellness practices also highlight the historical use of salt for preservation and antimicrobial purposes. Although trace minerals in unrefined salt contribute to its appeal, nutritional research indicates these minerals are present in relatively small amounts and should not replace dietary sources of essential nutrients (1).

A Practical Perspective

It is important to maintain a balanced perspective. Both excessively high and excessively low sodium intake can impact health, and optimal intake varies by individual. High sodium consumption is associated with an increased risk of hypertension and cardiovascular disease in many populations, according to the World Health Organization (5). For this reason, sole water may not be appropriate for individuals with high blood pressure, kidney disease, heart conditions, or those following sodium-restricted diets.

At the same time, sole water is inexpensive, simple to prepare, and rooted in traditional practices that emphasize natural mineral intake. Its potential benefits are primarily linked to sodium’s established physiological roles in hydration, digestion, and electrolyte balance. When used thoughtfully and in moderation, it may serve as one of many tools to support overall wellness—complementing a balanced lifestyle rather than replacing established nutritional guidance or medical advice.

How to Make Sole Water

(This is the base. It must be diluted.)

Sole water requires only filtered water and unrefined natural salt. A glass jar is partially filled with salt and topped with water. After resting for about 12 to 24 hours, undissolved salt remaining at the bottom indicates full saturation. This concentrate can be stored at room temperature indefinitely if kept clean and sealed.

You never drink sole water straight — it must be diluted. To prepare a drink, a small amount of the sole solution is added to a glass of plain water. Some people prefer to drink it in the morning and may add lemon juice or other natural flavorings for taste.

Instructions for the base:

1. Fill the jar ¼ to ½ full with salt.

2. Add filtered water until the jar is nearly full.

3. Stir gently and cover.

4. Let it sit for 12–24 hours.

5. If some salt remains undissolved at the bottom, the solution is fully saturated — that’s what you want.

6. If all the salt dissolves, add more salt and repeat.

Instructions for the drink:

• 1 cup (240 ml) room temperature water

• 1 teaspoon sole water

Stir and drink, typically in the morning before eating.

Optional add ons for taste and added benefits:

• Squeeze of lemon

• Splash of apple cider vinegar

• Pinch of ginger

• Honey (small amount)

  
  

How Often to Drink It

Common practice:

• Once daily in the morning

• Or occasionally after heavy sweating

There is no universally recommended dosage, so moderation is key. Listen to your body and always discuss any new changes with your medical practitioner.

Final Thoughts

Sole water is a simple mineral salt solution that may support hydration and electrolyte balance when used thoughtfully. While some claims are overstated, a small diluted amount can fit into a wellness routine for healthy individuals without sodium restrictions.

Think of it as a traditional mineral tonic, not a miracle drink.

Sources

1. Drake, Susan L., and Mary Ann Drake. “Comparison of Salt Taste Intensity of Sea and Land Salts from around the World.” Journal of Sensory Studies, vol. 26, no. 1, 2011, pp. 25–34.

2. Guyton, Arthur C., and John E. Hall. Textbook of Medical Physiology. 13th ed., Elsevier, 2016.

3. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press, 2005.

4. Maughan, Ronald J., and Susan M. Shirreffs. “Development of Hydration Strategies to Optimize Performance for Athletes in High-Intensity Sports and in Sports with Repeated Intense Efforts.” Scandinavian Journal of Medicine & Science in Sports, vol. 20, suppl. 2, 2010, pp. 59–69.

5. World Health Organization. Guideline: Sodium Intake for Adults and Children. WHO Press, 2012.