Sole water is a natural electrolyte drink that supports hydration and remineralizes your body. It is made with 2 ingredients – salt and water.
What is Sole Water?
Sole (pronounced so-lay) water is a super-hydrating drink made by fully saturating water with mineral salt. It is the supercharged version of drinking water with salt and supports hydration, replenishes electrolytes, and remineralizes your body.
Is Sole Water Good for You?
Yes! It’s a natural electrolyte drink and a rich source of minerals like sodium, chloride, magnesium, calcium, iron, and potassium; amounts vary depending on the brand of salt you use. It can be consumed daily to effectively replenish lost minerals and support hydration.
What are the Benefits of Sole Water?
Hydration – The body’s ability to effectively hydrate depends on the right balance of salt and other electrolytes. During sleep, the body uses a significant amount of water to repair and detoxify. Consuming mineral-rich sole water in the morning helps replenish hydration and supports the body’s need for electrolytes.
Detoxification – Salt is naturally anti-bacterial, helps remove bacteria in the body, and supports the body’s natural detoxification processes.
Energy – The minerals in sole help boost energy throughout the day.
Digestion – The chloride in salt is a key component for making hydrochloric acid in the stomach and is used to break down food, while the salt itself supports the transport of nutrients in the small intestines (source).
Supports PH balance – Sodium, potassium, and chloride work together to help maintain the proper distribution and pH of all bodily fluids and encourage healthy nerve and muscle function.
Improves blood sugar – The right amount of salt supports metabolic health, and some people note improved blood sugar levels after using sole water.
Trace minerals – Sole water is an effective way to replenish lost minerals and electrolytes as it contains sodium, chloride, magnesium, calcium, iron, and potassium found the Celtic Sea salt (source).
Natural anti-histamine – Sole can work as a powerful natural anti-histamine.
Why You’ll Love This Recipe
- Easy – With just two simple ingredients mixed together, you have an easy drink to support your health.
- Good for you – Sole water contains trace minerals needed for so many functions in the body.
- Budget-friendly – Celtic Sea salt and filtered water are very inexpensive ingredients.
Ingredients
Mineral salt – Celtic Sea salt or Himalayan salt are great options.
Filtered water – Choose filtered water where possible; most tap water contains chlorine and other additives that you don’t want to be consuming.
Tools You May Need
Glass jar with a plastic lid.
How to Make Sole Water
This recipe is incredibly easy to make! Follow along below for the full how-to.
- Fill your glass jar 1/5 full with salt.
- Then fill the jar with filtered water to the shoulder of the jar.
- Place the plastic lid on the jar and shake it up.
- Place the jar on the counter and let the salt dissolve for 24 hours.
The sole water is ready to use when no more salt can be dissolved. If there is no salt left in the bottom of the jar, add more salt and wait another 24 hours to make sure that the water is fully saturated with salt.
Tips
- To achieve saturation, you’ll want a 1:4 salt-to-water ratio.
- Do not use any metal utensils to measure or stir, or a metal lid, as salt water is highly corrosive, can you do not want rust in your mixture.
How to Use It
Add 1 teaspoon to 1 tablespoon to a glass of warm or room temperature water and drink it first thing in the morning on an empty stomach.
Start slow (1 teaspoon) and find the amount that gives you more energy and less fatigue, but also does not cause swelling.
Add lemon juice, cabbage tonic, or ACV for taste, as well as a punch of vitamin C.
Sole water can also be used as a natural electrolyte drink to rehydrate after exercise or time spent sweating in the sun, sauna, or detox bath.
Sole water is the perfect addition to the GAPS Diet to ensure you are getting enough minerals.
People with conditions sensitive to sodium intake (such as kidney disease, hypertension, or heart problems) should be cautious and consult their medical practitioner before consuming.
How to Store Sole Water
Store in a glass jar with a plastic lid at room temperature.
FAQ
Does sole water help with hydration?
Yes! Sole water is mineral-rich and drinking it in the morning helps replenish hydration and provide the body with electrolytes.
Who should not drink sole water?
People with conditions sensitive to sodium intake (such as kidney disease, hypertension, or heart problems) should be cautious and consult their medical practitioner.
How does Sole Water compare to sports drinks?
Sole water is perfect for everyday hydration support, offering a zero-carbohydrate alternative to sports drinks, making it suitable for people on diets such as Keto, the GAPS Diet, and AIP.
Is Sole Water good for gut health?
Yes! It supports stomach acid production, which is essential to effective digestion and nutrient absorption, and supports the elimination of toxins through the body’s natural detoxification processes.
If you make this recipe and love it, tag me on Instagram @nourishmecookery with your delicious creation.
More Recipes from the Kitchen
Sole Water
Sole (pronounced so-lay) water is a super-hydrating drink made by fully saturating water with mineral salt. It is the super charged version of drinking water with salt and support hydration, replenishes electrolyte and remineralizes your body.
Ingredients
- 1 part mineral salt (Celtic Sea salt or Himalayan)
- 4 parts filtered water
Instructions
1. Fill your glass jar 1/5 full with salt.
2. Then fill the jar with filtered water to the shoulder of the jar.
3. Place the plastic lid on the jar and shake it up.
4. Place the jar on the counter and let the salt dissolve for 24 hours.
Notes
- The sole water is ready to use when no more salt can be dissolved. If there is no salt left in the bottom of the jar, add more salt and wait another 24 hours to make sure that the water is fully saturated with salt.
- To achieve saturation, you’ll want a 1:4 salt-to-water ratio.
- Do not use any metal utensils to measure or stir, or a metal lid, as salt water is highly corrosive, and you do not want rust in your mixture.
The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.
Last Updated on 01/08/2025 by Rebecca MacTavish
I’m Rebecca, a Certified GAPS & Nutrition Coach, and I help busy mums restore their family’s gut health—one kitchen, one meal at a time. I share practical tips, simple recipes, and ways to create lasting change.
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This is so interesting! I’ve been putting baja gold salt in my water for about 6 months now but it does take time to dissolve. I never thought about dissolving it ahead of time! So smart!
I learned so much. I had no clue. Excited to try this!
What a simple way to increase electrolytes and minerals! Easy, an even if using an expensive salt, still cheaper than purchased electrolyte mixes that often have icky ingredients and not much mineral content.