Recipe

Pink Salt Water (Sole) Drink

The viral pink salt weight loss trend, made safer and smarter: a simple morning hydration drink with clear ratios, optional add-ins, and what it can and cannot do.

By Matt Campbell

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4.6

A clear glass of water with a faint pink tint from dissolved Himalayan salt on a sunlit kitchen counter

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Pink salt water is having a moment. If your feed is full of “one sip and the weight melts off” claims, I am here to gently grab the phone out of your hand and hand you a measuring spoon.

This recipe is for a pink salt water drink that people often call sole (often pronounced “soh-LAY”). It is basically a small serving of lightly salted water, sometimes with lemon. The realistic goal is hydration support and a simple routine, not magic fat loss.

What it might do: help you drink more water, replace a little sodium after sweating, and make a plain glass of water feel intentional. What it will not do: directly burn fat. If you want to try it anyway, let’s do it with reasonable amounts, good taste, and a few guardrails.

Quick safety note: If you have high blood pressure, kidney disease, heart failure, are pregnant, or you are on a sodium-restricted diet or diuretics, ask your clinician before adding salty drinks to your routine.

A small jar of pink Himalayan salt with a spoon beside a lemon on a kitchen counter

Why It Works

Simple, measurable ratio: a small pinch to 1/8 teaspoon salt in 12 to 16 ounces of water, not a mystery “heaping spoon.”
Designed for everyday taste: lightly seasoned water that goes down easy, especially with lemon.
Flexible routine: drink it in the morning, before a workout, or when you are craving something besides plain water.
Trend-proof expectations: supports hydration and consistency, which can indirectly support weight loss goals when paired with nutrition and movement.

Pairs Well With

Storage Tips

This drink is best fresh, but you can prep it if mornings are chaos.

Mixed drink: Keep in a sealed bottle in the fridge for up to 24 hours. Stir or shake before drinking if any undissolved crystals or add-ins settle.
Sole concentrate (optional): If you make a saturated salt brine (see the FAQ for how), store it tightly covered at room temperature for several months. Use a clean jar, clean water, and clean utensils every time.
Lemon add-in: Add lemon right before drinking for the brightest flavor.

Common Questions

Does pink salt water cause weight loss?

Not directly. There is no strong evidence that pink Himalayan salt water burns fat. What can help is hydration, a consistent morning routine, and replacing sugary drinks. Those habits can support a calorie deficit over time.

Why do people drink it in the morning?

Mostly routine. Some people like starting the day with water that tastes “like something,” which makes them more likely to hydrate early. If it helps you drink water instead of skipping breakfast and then face planting into snacks at 11 a.m., that is a real win, just not a magical one.

Is Himalayan pink salt better than regular salt?

Nutritionally, it is still mostly sodium chloride. The trace minerals are present, but not in amounts that typically change health outcomes. Use it because you like the flavor and the vibe, not because you think it is medicine.

What is “sole,” technically?

Traditionally, sole refers to a saturated salt water concentrate (a very salty brine). The drink people make in the morning is usually water diluted with a little sole or simply lightly salted water. This recipe is the direct-mix, single-serve version.

Can pink salt water make you retain water?

Yes. More sodium can increase water retention for some people, especially if you jump from low sodium to high sodium fast. If your rings feel tight or you feel puffy, reduce the salt or skip it.

How much salt is safe?

General guidance in the US often frames 2,300 mg sodium per day as an upper limit for many adults, and less for some people. 1/8 teaspoon of salt is roughly 290 to 300 mg sodium (table salt is often in that range), depending on the salt and crystal size. That is why this recipe keeps the salt amount modest.

How often can I drink it?

Start low and slow. Try it 2 to 3 times per week and see how you feel. Daily can be fine for some people, but only if it fits your overall sodium needs and your clinician has not told you to limit salt.

Who should avoid this drink?

Anyone with high blood pressure (especially uncontrolled), kidney disease, heart failure, edema, preeclampsia risk, or a sodium-restricted diet, plus anyone taking medications that affect fluid balance (including diuretics). When in doubt, check with a clinician.

Is this the same as an electrolyte drink?

Not really. This is lightly salted water. For long workouts, heavy sweating, or illness, a balanced electrolyte drink (sodium plus carbs, sometimes potassium) may work better than salt water alone.

Can I add apple cider vinegar?

You can, but keep it small: 1 teaspoon is plenty. Too much can bother your stomach or teeth. If you do it, drink through a straw and rinse your mouth with plain water.

How do I make sole concentrate?

If you want the concentrate method: fill a clean jar about 1/4 to 1/3 with pink salt, then add water to fill. Stir, cover, and let it sit until some salt remains undissolved at the bottom. That undissolved layer is your sign it is saturated. To use, add 1/4 teaspoon of the brine to 12 to 16 ounces water, then adjust to taste.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Measuring spoons (1/8 teaspoon is ideal)
12 to 16 ounce glass or bottle
Spoon or small whisk
Optional: citrus juicer

I have a soft spot for any kitchen trend that can be fixed with one sentence: measure it. The first time I saw pink salt water on social media, the amounts were all over the place. One video looked like someone salted pasta water and called it wellness. I tried a tiny, sensible version after a sweaty day of running around and cooking, and honestly, it just tasted like what I wanted: clean, bright, a little mineral-y, and way more interesting than plain water. Now I treat it like seasoning, not a solution. A pinch, not a proclamation.