The modern American diet teaches us that salt is the bad guy and should be avoided at all costs. But the truth is, it’s not your typical villain. It turns out that it is actually very beneficial for our bodies. There is some long-standing evidence that consuming the right types of salt (raw, unrefined) daily is highly beneficial to your health. That’s why I love making foot water!
Increasing your salt intake provides your body with the important electrolytes it needs to run smoothly. Eating salt is great, but sometimes we find it difficult to get enough salt into our meals without feeling salty.
If you want to support your health by increasing hydration and electrolytes, try Sole Water. It’s easy to make and only requires two ingredients.
What is sole water?
Sole (pronounced sore) is water completely saturated with unrefined salt. Often made with pink Himalayan salt, this concentrated brine is a great way to boost your electrolytes.
Many people add salt to water to obtain health benefits. Sole water is not the same as drinking water with added salt. It is water that has completely absorbed the maximum amount of salt (actually 26%…thanks, high school chemistry!). If you think of seawater, it is similar to the sole of your foot.
Drinking water with salt is a good habit, but you can get more electrolytes from the soles of your feet. We lose electrolytes when we sweat or fast. It provides trace amounts of magnesium, calcium, iron, and potassium, as well as sodium, making it a great way to replenish these minerals.
The key is the type of salt you use! Regular table salt is overly processed. Manufacturing removes many important minerals. Factories often bleach or add chemicals to the salt to keep it from solidifying. To make sole, you’ll need some unprocessed natural salt (Himalayan salt, Lemond salt, or Celtic sea salt).
Why drink sole water?
Health experts have been telling us for years that salt can be harmful, so drinking salt water may sound counterintuitive. However, studies have shown that drinking seawater (even concentrated salt water) has a variety of health-supportive benefits. Some countries have used shoe soles for centuries. I drink Sole Water every day, especially when I’m active (sweating) or fasting.
Interestingly, traditional recommendations for many of these problems include eliminating excess salt from the diet. Table salt can certainly have negative effects, so it’s best to avoid it. However, natural salt is less processed and contains trace minerals not found in table salt. Natural salt provides great nutrition to the body.
Benefits of Sole Water
Helps stay hydrated – Our bodies are made of salt water. During sleep, your body naturally repairs and detoxifies. It uses a significant amount of water in the process. Consuming sole first thing in the morning will help hydrate your body. Helps the body detoxify – People have used salt to preserve food for centuries. It is also used as an anti-inflammatory mouthwash. Water made with salt has antibacterial properties, which aids in the body’s natural detoxification process. Improve your sleep – Research shows that a diet low in sodium can disrupt your sleep. Adding foot pads to your daily routine increases sodium and other mineral levels that aid sleep. BOOST ENERGY – The minerals in the sole provide an energy boost throughout the day. A 2019 study showed that people with higher sodium intake had more energy. Improves Digestion – A 2020 randomized control group found that drinking salt water stimulates the digestive system. This facilitates the absorption of food and naturally relieves constipation. Regulates heart rate – Low-sodium diets interfere with the heart’s electrical signals, increasing the risk of irregular heartbeats and arrhythmias. Improves blood sugar levels – Research shows that a diet high in salt enhances insulin regulation, and a diet low in salt increases insulin resistance. Some people notice that their blood sugar levels improve after using Sole. Natural antihistamine – Salt is a powerful natural antihistamine. This effect is probably due to its balancing effect on the body, and I have personally noticed this. Relieve muscle spasms – Since drinking Sole regularly and using magnesium, my legs no longer cramp, even after extreme exercise or during pregnancy. A 2022 review of eight studies on salt water intake showed faster recovery and improved performance after exercise. Weight Loss – By improving digestion and nutrient absorption and increasing hydration, soles promote weight loss.
Sole is an inexpensive addition to a healthy diet and lifestyle, and it’s surprisingly easy to make.
How do you make sole?
Since sole is just salt and water, the quality of the salt is very important. It is usually made with pink Himalayan salt, but you can also use Redmond salt or Celtic sea salt. These unprocessed natural salts contain similar amounts of trace minerals such as magnesium and potassium.
Himalayan salt is often used in Ayurvedic practice to balance the body’s doshas (energies). Make sure to use natural, unprocessed salt.
I mostly use Himalayan salt and add a little Redmond salt or Celtic salt. Redmond Salt has the mildest flavor of the three salts, so it’s easy to get started if you’re new to Solewater.
sole water recipe
Sole water is rich in natural salt minerals. Great for digestive health, leg cramps, hydration, sleep, and more.
Fill a glass jar about a quarter full with Himalayan salt, Celtic sea salt, real salt, or a mixture of the three.
Add filtered water to fill the jar, leaving about 1 inch at the top.
Close the plastic lid and shake the jar gently.
Leave on the counter overnight to dissolve the salt.
If the next day there is salt left at the bottom of the jar, the water has absorbed the maximum amount of salt, and the sole is ready for use.
Once all the salt has been absorbed, add more salt and continue each day until a little remains at the bottom. This means that the water is completely saturated with salt.
Nutritional information table
sole water recipe
Amount per serving (1 teaspoon)
0 calories
% daily value*
Sodium 589mg26%
Potassium 0.1mg0%
Calcium 0.4mg0%
Iron 0.01mg0%
*Percent daily intake is based on a 2000 calorie diet.
Directions: Mix 1/2 to 1 teaspoon of sole in a glass of water and drink on an empty stomach every morning. Do not use metal utensils for measuring or stirring. Salt water is highly corrosive, so avoid using metal utensils and metal lids to avoid oxidation.
How to use sole
After making the mixture, store it at room temperature. Salt has natural antibacterial and antifungal properties, so it will be preserved forever. Add more water and salt as needed to maintain volume in the jar. After letting it sit overnight, check for salt crystals at the bottom of the jar. This means that the water has completely absorbed the salt. If there are no extra crystals, add more salt and leave overnight again.
To drink, add 1/2 to 1 teaspoon to a glass of water every morning and drink on an empty stomach. Avoid adding more, especially when first starting. If this causes a detox reaction or headaches, exercise slowly. You can also try adding lemon to the water to make it more palatable.
Side effects of water on the soles of the feet
When you first start using it, you may feel nauseous when you touch the soles of your feet. In that case, try starting with a smaller amount. It is most effective when taken on an empty stomach, but you can also add 1/2 to 1 teaspoon to 32 ounces of water and drink it throughout the morning.
The soles of the feet can also irritate the stomach and cause diarrhea. In this case, stop taking the medicine for a few days until the symptoms subside. If you want to try it again, start with a small amount and gradually increase the amount.
Who can drink sole?
If you have kidney stones, illness, or high blood pressure, foot water may not be a good option. Conventional advice is that if you have these symptoms, adding salt to your diet may make them worse. However, there is some evidence that this is not the case. If you have any of these symptoms, consult your health care professional before taking Sole.
Have you ever made foot water? How was it? Please share below!
