Sole water, similar to Himalayan salt water, has become a popular probiotic drink over the past few years. But what exactly is sole water, and why is it so good for you? I discovered the concept when researching a way to remineralize water after filtering it.
It is a simple mixture of water and Himalayan salt, which is believed to contain over 80 minerals and trace elements that are essential for human health.
How to Make Sole Water at Home
Sole water is made by soaking Himalayan pink salt in water. The salt saturates the water with a hearty dose of minerals and electrolytes. Drinking sole water can provide a variety of health benefits related to hydration, gut health, immune function, and more.
The best part is that it’s very easy and inexpensive to make at home. All you need is some good-quality pink salt, water, and a glass jar. Below I’ll walk through the simple process of making your own sole water, along with tips for customizing the flavor.
Ingredients Needed
Making sole water only requires two ingredients:
- Himalayan pink salt
- Water
That’s it! You’ll also need a glass jar with an airtight lid to store the finished sole water. I recommend using a pint-sized mason jar.
When it comes to the salt, always opt for pure Himalayan crystal salt, rather than standard table salt. Himalayan salt contains significantly more natural minerals that your body can absorb. Look for pink crystals without any additives or anti-caking agents.
For the water, filtered or spring water is ideal. Avoid using distilled water, since the lack of minerals defeats the purpose of making salt water.
Step 1 – Prepare the Sole Water
Making the concentrated salt solution, also called “sole” is the first step:
- Fill your clean, dry glass jar with Himalayan pink salt crystals. The amount can vary based on taste, but 1/4 to 1/2 cup of salt crystals is a good starting point.
- Slowly pour filtered water into the jar. Leave at least 1 inch of room at the top and stir continuously until the salt fully dissolves.
- When finished, screw the lid on tight. Give the jar a gentle shake to mix it.
The salt will completely saturate the water with minerals over the next 24 hours.
Step 2 – Let It Soak
This step is vital and easy. Simply let the jar sit at room temperature for 24 hours to allow the salt and minerals to infuse the water. Just leave the jar on your kitchen counter or dining table.
Step 3 – Drink the Sole Water
Once the sole has soaked for a full 24 hours, it’s ready to drink!
Make sure to shake the jar before pouring a 1-2 ounce shot of the liquid into a glass. The sole water will be dense and salty compared to regular water. It’s totally normal for there to be some undissolved salt at the bottom of the jar.
You can drink sole water first thing in the morning on an empty stomach. Many people also enjoy it before bed or after an intense workout. You can drink it on its own or mixed into a regular glass of water.
Start with just 1 ounce a day to see how your body responds, then work up to 2-4 ounces per day if desired. Be sure to drink plenty of regular water throughout the day as well.
Tips for Customizing Your Sole Water
The basic sole water recipe calls for just salt and water, but you can customize the flavor if you wish. Here are some simple ways to change it up:
- Add a squeeze of fresh lemon or lime juice – this helps brighten up the salty taste.
- Mix in some tart cherry juice or apple cider vinegar for a tonic-like beverage.
- Infuse your sole water with sliced cucumbers, mint leaves, grated ginger, or other herbs and let them soak along with the salt. This adds light flavor.
- For cold sole water, store your jar in the fridge rather than at room temperature.
- Reduce the salt amount if the initial recipe is too salty for your taste.
- If plain sole water gets boring, mix it half and half with plain water or coconut water.
The great thing about sole water is that it’s very flexible. Feel free to adjust the recipe to find your perfect version of this mineral-rich drink.
Benefits of Drinking Sole Water
Before we get into the how-to, let’s first look at some of the top reasons people drink sole water:
- Hydration – The electrolytes in sole water help your body absorb and retain water. This is great for staying hydrated, especially during exercise.
- Mineral Absorption – Himalayan pink salt contains over 84 trace minerals. Drinking it in water is an easy way to add more magnesium, potassium, iron, zinc, and other minerals into your diet.
- Detoxification – The minerals in sole water support the body’s natural detoxification processes. Some people report boosted energy and clearer skin when drinking sole water.
- Digestive Health – Sole water has a probiotic effect, meaning it helps feed the good bacteria in your gut. This leads to better digestion and immune function.
- Electrolyte Balance – The sodium and minerals in sole water help replenish electrolytes lost through sweat. This makes it a great drink for athletes.
Now that you know the benefits, let’s look at how to whip up this healthy home remedy.
If you’re new to sole water, chances are you have some questions popping up. Here are answers to some of the most common FAQs:
Frequently Asked Questions
How long does sole water last?
The shelf life of sole water stored in the fridge is 2-6 weeks. After a few weeks, you’ll notice the minerals begin to crystallize back out of the water. When this happens, it’s time to make a fresh batch.
Can you drink sole water every day?
Yes, it’s generally safe to consume a few ounces of sole water daily. It may be best to start with 1-2x per week and work up from there. Pay attention to how your body responds.
Is sole water safe during pregnancy?
It’s best to check with your doctor before consuming sole water while pregnant. The sodium content may not be appropriate for everyone.
What does sole water taste like?
Sole water tastes like a concentrated salt water solution. The flavor is much saltier than regular water, but not nearly as salty as ocean water. Adding lemon can help balance the taste.
How much salt should you use to make sole?
A good rule of thumb is 1/4 to 1/2 cup of salt per pint sized mason jar of water. The more salt used, the saltier the taste will be. Adjust to your taste preferences.
The Bottom Line On Sole Water
The simple DIY recipe only requires Himalayan pink salt and water. Drinking mineral-rich sole water regularly may help with digestion, detoxification, electrolyte balance, and more. Plus, having a batch ready in the fridge makes it easy to enjoy anytime you need a little nutrient boost.
In conclusion, making sole water is a simple process that can potentially provide some health benefits. However, it is important to approach it with a critical eye and consume it in moderation. As with any health trend, it is always best to consult with a healthcare professional before making any significant changes to your diet.
I hope this article gave you a helpful overview of how to make sole water at home.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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