In our modern American diet, we are told that salt is bad and we should avoid it at all costs. But the truth is that he is not the villain that he often appears to be! Turns out it actually is very useful for our body. There is some old evidence that consuming the right kind of salt every day (raw and unrefined) can be very beneficial to our health. This is why I like to make single water!
from increasing salt intakeyou provide your body with key electrolytes needed to help it function smoothly. While eating salt is great, sometimes I have a hard time getting enough of it into my food without it tasting too salty.
If you want to increase hydration and electrolytes to support your health and well-being, try just water! It is easy to prepare and requires only two ingredients.
What is Sole Water?
Sole (pronounced so-lay) is water that is completely saturated with unrefined salt. Often made with pink Himalayan salt, this concentrated salt water is a great way to boost your electrolytes.
Many people add salt to their water for its health benefits. Plain water is not the same as drinking salt water. It is water that has completely absorbed the maximum amount of salt (26% actually… thanks, high school chemistry!). Think of seawater and it's similar to the sole.
While drinking salt in your water is a good practice, the heel gives you more electrolytes. We lose electrolytes when we sweat or fast. It is a great way to replenish these minerals because it provides sodium along with magnesium, calcium, iron and potassium in small amounts.
The type of salt you use is key! Regular table salt is highly processed. Manufacturing strips it of many vital minerals. Factories often bleach and add chemicals to the salt to keep it from clumping. You will need raw natural salt (Himalayan, Remond or Celtic sea salt) to make the sole.
Why drink only water?
Health experts have been telling us for years that salt can be harmful, so drinking salt water may sound counterintuitive. However, numerous studies show that drinking sea water (aka concentrated salt water) can have a number of health benefits. Some countries have used sole for centuries. I drink water alone every day, but especially when I'm active (and sweating!) or when I am fasting.
It is interesting to note that the conventional recommendation for many of these problems involves removing excess salt from the diet. Table salt can certainly have a negative effect and is best avoided. However, natural salt is less processed and contains trace minerals that are not found in table salt. Natural salt is very nutritious for the body.
The only benefits of water
- Helps with hydration – Our body consists of salt water. During sleep, the body naturally repairs and detoxifies. It uses a good amount of water in the process. Consuming it first thing in the morning helps the body rehydrate.
- It helps the body to detoxify – People have used salt for centuries save food. It is also used as an anti-inflammatory mouthwash. Because of its antibacterial properties, water made with salt can be beneficial for the body's natural detoxification.
- Improves sleep – Research shows that a low sodium diet disturbs sleep. Adding sole to your daily routine increases your levels of sodium and other minerals that help you sleep.
- Increases Energy – Minerals in the sole help increase energy throughout the day. A 2019 study shows that people who had higher sodium intake had more energy.
- Improves digestion – A 2020 randomized control group found that drinking salt water stimulates the digestive system. This promotes food absorption and naturally relieves constipation.
- Regulates heart rate – Low-sodium diets interfere with the heart's electrical signals, increasing the risk of irregular heartbeats, or arrhythmias.
- Improves blood sugar – Research shows that a high-salt diet improves insulin regulation, while a low-salt diet increases insulin resistance. Some people notice improved blood sugar levels after using sole.
- Natural antihistamines – Salt is a powerful natural antihistamine. This action is likely due to its balancing effects on the body, and I have noticed this personally.
- Relieves muscle cramps – Since I regularly drink sole and use magnesium, I no longer have leg cramps, even after extreme exercise or during pregnancy. A 2022 review of 8 studies on salt water consumption showed faster recovery after exercise and also improved performance.
- Weight loss – By improving the digestion and absorption of nutrients and increasing hydration, sole can help promote weight loss.
Sole is an inexpensive addition to a healthy diet and lifestyle and is incredibly easy to make.
How can I make a sole?
Since sole is simply salt and water, the quality of the salt is extremely important. While it's usually made with pink Himalayan salt, you can also use Redmond salt or Celtic sea salt. These natural raw salts all have roughly the same amount of trace minerals, such as magnesium and potassium.
Ayurvedic practices often use Himalayan salt to balance the body's doshas (energies). You want to make sure you use natural, unrefined salt.
I like to use mostly Himalayan salt, with a small amount of Redmond salt or Celtic salt added. Redmond salt has the mildest flavored salt of the three, so if you're new to single water, this is an easy one to start with.
The only recipe for water
The water itself is saturated with natural salt minerals. It's great for digestive health, leg cramps, hydration, sleep and more.
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Fill the glass jar about ¼ of the way full with Himalayan salt, Celtic sea salt or real salt, or a mixture of all three.
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Add filtered water to fill the jar, leaving about an inch on top.
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Put the plastic cap on and shake the jar gently.
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Leave on the counter overnight to dissolve the salt.
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If there is still some salt at the bottom of the jar the next day, the water has absorbed the maximum amount of salt and the sole is ready for use.
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If all the salt is absorbed, add more salt and continue to do this every day until there is little left at the bottom. This means that the water is completely saturated with salt.
Nutrition facts
The only recipe for water
Amount per serving (1 tablespoon)
Calories 0
% Daily Value*
Sodium 589 mg26%
potassium 0.1 mg0%
Calcium 0.4 mg0%
Iron 0.01 mg0%
* Percent Daily Values are based on a 2000 calorie diet.
- To use: Mix 1/2 – 1 teaspoon of the heel in a glass of water and drink it every morning on an empty stomach. Do not use any metal containers for measuring or mixing.
- Salt water is very corrosive, so avoid using metal containers or a metal lid so it doesn't oxidize.
How to use the sole
After preparing the mixture, store it at room temperature. It will last indefinitely as the salt is naturally antibacterial and antifungal. Add more water and salt as needed to maintain the amount in the jar. Just check to make sure there are salt crystals at the bottom of the jar after you let it sit overnight. This means that the water has completely absorbed the salt. If there are no additional crystals, add more salt and let it sit overnight again.
To drink, add 1/2 – 1 teaspoon to a glass of water every morning and drink on an empty stomach. Don't add more, especially when you first start! If this causes a detox reaction or headache, work slowly. You can also try adding lemon to your water to make it tastier.
Side effects of water alone
When you first start, the sole can make you nauseous. If so, try to start with less. Although it works best when consumed on an empty stomach, you can add 1/2 – 1 teaspoon to 32 ounces of water and drink it throughout the morning.
Sole may also irritate the stomach or cause diarrhea. If this happens, stop taking it for a few days until your symptoms disappear. If you want to try again, start slowly with a small amount and work your way up.
Who can drink sole?
If you have kidney stones or disease or high blood pressure, water alone may not be a good option. Conventional advice says that adding more salt to your diet with these conditions can make it worse. However, it exists some evidence which says otherwise. If you have these conditions, check with your healthcare practitioner before consuming sole.
Have you ever made single water? How did you like it? Share below!
