What is sole water and how to prepare it?

In our modern American diet, we are told that salt is bad and that we should avoid it at all costs. But the truth is that it is not as bad as we are often led to believe. It turns out that it is actually very beneficial for our bodies. There is millennia of evidence that consuming the right kind of salt on a daily basis (unprocessed and unrefined) can be very beneficial for our health. That is why I love making flounder water!

By increasing your salt intake, you provide your body with key electrolytes that it needs to function smoothly. While eating salt is great, I sometimes find it difficult to get enough of it in my food without it tasting too salty.

If you want to increase your hydration and electrolyte levels to improve your health and well-being, try sole water! It is easy to prepare and only requires two ingredients.

What is Sole Water?

Salt water (pronounced “sola”) is completely saturated with unrefined salt. This concentrated salt water, which is usually made with pink Himalayan salt, is a great way to boost electrolytes.

Many people add salt to water for its health benefits. Flounder 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 sea water and it is similar to flounder water.

While drinking salt water is a good practice, sole provides more electrolytes. We lose electrolytes when we sweat or fast. It is an excellent way to replenish these minerals because it provides sodium along with magnesium, calcium, iron and potassium in trace amounts.

The type of salt you use is key. Regular table salt is overly processed. Manufacturing strips it of many vital minerals. Factories often bleach and add chemicals to salt to prevent it from clumping. You’ll need natural, unprocessed salt (Himalayan, Remond, or Celtic sea salt) to make sole.

Why drink sole water?

Health experts have been telling us for years that salt can be harmful, so drinking salt water may seem counterintuitive. However, multiple studies show that drinking sea water (also concentrated salt water) can have a variety of health benefits. Some countries have used sole for centuries. I drink sole water every day, but especially when I’m active (and sweating!) or when I’m fasting.

It is interesting to note that the conventional recommendation for many of these problems includes eliminating excess salt from the diet. Table salt can have a negative effect and is best avoided. However, natural salt is less processed and contains trace elements not found in table salt. Natural salt is incredibly nutritious for the body.

Benefits of Sole water

• Helps hydration – Our body is made of salt water. During sleep, the body repairs and detoxifies itself naturally. To do this, use a good amount of water. Eating sole first thing in the morning helps the body to rehydrate.
• Helps the body to detoxify – Salt has been used for centuries to preserve food. It is also used as an anti-inflammatory mouthwash. Due to its antibacterial properties, water prepared with salt can be useful for the natural detoxification of the body.
• Improves sleep – Research shows that a low-sodium diet disrupts sleep. Incorporating sole into your daily routine increases levels of sodium and other minerals that help you sleep.
• Increase energy – The minerals in sole help boost energy throughout the day. A 2019 study shows that people who consumed more sodium had more energy.
• Improves digestion – A 2020 randomized control group found that drinking salt water stimulates the digestive system, which 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 heart rhythm 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 an improvement in blood sugar levels after consuming sole.
• Natural antihistamine – Salt is a powerful natural antihistamine. This action is probably due to its balancing effects on the body, and I have personally noticed this.
• Relieves muscle cramps – Since I have been drinking sole regularly and using 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 digestion and nutrient absorption and increasing hydration, sole may help promote weight loss.

Sole is an inexpensive addition to a healthy diet and lifestyle, and is incredibly easy to prepare.

How do I make sole?

Since sole is simply salt and water, the quality of the salt is extremely important. While it is typically made with Himalayan pink salt, you can also use Redmond salt or Celtic sea salt. All of these natural, unprocessed salts have roughly the same amount of trace minerals, such as magnesium and potassium.

Ayurvedic practices often use Himalayan salt to balance the doshas (energies) of the body. You should make sure to use natural, unprocessed salt.

I like to use mostly Himalayan salt, with a small amount of Redmond or Celtic salt. Redmond salt has the mildest flavor of the three, so if you’re new to flounder water, it’s easy to get started with.

How to use the sole

After you prepare the mixture, store it at room temperature. It will last indefinitely, as salt is naturally antibacterial and antifungal. Add more water and salt as needed to maintain the amount in the jar. Just watch to make sure there are salt crystals at the bottom of the jar after letting it sit overnight. That means 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 to 1 teaspoon to a glass of water each morning and drink on an empty stomach. Don’t add more, especially when you’re just starting out! If this gives you a detox reaction or headache, increase the dosage slowly. You can also try adding lemon to the water to make it more palatable.

Side effects of sole water

At first, sole may cause nausea. If so, try starting with a smaller amount. Although it works best if consumed on an empty stomach, you can also add half to a teaspoon to 900 ml of water and drink it in the morning.

Sole may also irritate your stomach or cause diarrhea. If this happens, stop taking it for a few days until the symptoms disappear. If you want to try it again, start slowly with a small amount and gradually increase.

Who can drink sole?

If you have kidney stones or any kidney disease or high blood pressure, sole water may not be a good choice. Conventional advice indicates that adding more salt to your diet with these conditions could make them worse. However, there is evidence to the contrary. If you have these conditions, consult with your naturopathic doctor before consuming sole.

Have you ever prepared sole water? What did you think? Share it below!