Himalayan Pink Salt Sole Recipe

A simple Himalayan Pink Salt Sole recipe requires just water and Himalayan rock salt

Sole (pronounced so-lay) is water completely saturated with salt that it can no longer dissolve anymore salt. It’s really simple to make and many people like using Himalayan rock salt to make a jar of sole. Here’s an easy Himalayan pink salt sole recipe:

What You Need
Himalayan Rock Salt (go for the rock or coarse ones)
-Spring or filtered water (If I use coarse salt, I use Evian glass bottled spring water as I can directly add the salt into it without using a separate jar)
Glass jar

1. Put in around 1 inch of salt crystals or rocks into the jar.
2. Fill the jar with water. Make sure that it is around 2 inches above the salt.
3. You can stir the solution with a wooden spoon or close the jar and give it a gentle shake.
4. Leave it for 12 hours.
5. In the morning, check to see if all of your salt has dissolved. If it is, add in more rocks or crystals. Leave it for another 12 hours. If there is salt left in the bottom of the jar, your Himalayan pink salt sole is ready. If not, repeat the steps above.

How to Take Sole
I usually have 2 glasses of water first thing in the morning. In the second glass, I add one teaspoon of sole into it. You can also take your sole solution at night if you like – there are no set rules.

If you are reducing your salt intake, you can also take it 2 to 4 times a week. Just see what works for you. I usually mix it with around 250ml of water. If you find that it’s still too salty for you, you can add a bit more water – but make sure it is still salty.

Benefits of Sole
When Himalayan rock salt is added to water, the ions in both the salt and water molecules come together as a new structure that is more easily absorbed by the body. This structure offers many benefits, making sole solutions a good natural remedy for health and wellness.

Drinking sole solutions can help to hydrate your cells better while balancing the electrolytes in your body. It also activate stimulates the acid and enzyme in your stomach which help to improve digestion and increase nutrient absorption. Sole solutions also aid in detoxing your body of heavy metals and harmonize the alkaline/acidity levels in the body.

For me, having sole everyday has helped me reduce cravings for salty foods and overeating, I learned that my need to eat all the time was due to mineral deficiency – so I wasn’t really hungry all the time; it was just my body telling me I need more minerals. It also helps with my morning No.2. I sometimes use it as a mouthwash when I have ulcers or a sore throat. It’s also a good remedy for stomach cramps due to indigestion or acid reflux. Here are more benefits of taking Himalayan salt daily.

Some notes on taking sole solutions
* Only take 1 glass of sole solution a day. It’s not advisable to drink it all day so I won’t recommend putting sole in your water bottle and chugging it the entire day. I tried it and it made my mouth dry and I feel slightly bloated. I take this to be a sign that I had too much salt. Never drink sole as it is – it would be too much salt! Always mix it with water, and once a day is recommended.
* Use only glass. Refrain from using plastic (even safe non-BPA ones) as there are molecular changes going on with both the salt and water – best not to throw plastic into the mix while the process is going on. I would suggest to make and keep your sole in glass jars or bottles. Don’t transfer your sole to plastic jars or drink it out of a plastic cup. Plastic caps on the jars are fine – just make sure they don’t come in contact with the sole.
* Also don’t use metal spoons or lids as salt may corrode them – you don’t want to be drinking rust! Use a wooden spoon to stir.
* If you are drinking other solutions in the morning, you can have your glass of sole before lunch or before you go to bed. If you still want to have it in the morning, you can also add a teaspoon of sole into your morning lemon water or apple cider vinegar.
* After you batch of sole is finished, don’t keep adding water – make a fresh batch.
* You can also make sole with fine Himalayan salt, but it’s better to use rocks or crystals. For me, it’s more economical as you would need to use quite a lot of finely grained salt – better save it for cooking. Also it’s difficult to see if the water is completely diluted.
* No special storage is needed for sole. You can store it on the kitchen countertop or in the refrigerator if you like it cold.

Do you have more questions about sole? Leave your comments below!


  1. Hi Lily,

    Great article!

    Thank you for the sole recipe! I can’t wait to prepare the sole. I have a lot of indigestions lately, and it seems that my stomach does not like much what I give him:) I also suffer from tooth abscess and I’ve heard that washing the mouth with salt water helps a lot. Now that I read it in your article, I am convinced that it is handy.
    You’ve mentioned that we can drink the sole with lemon too. So my question is; will it be okay to add some mint plants inside instead of lemon? I have a penchant for mint:)

    Thank you very much for this excellent post!

    • Hi Daniella,

      Yes you can add in mint – I think it would taste great. In fact, I sometimes add in a dash of turmeric and cinnamon as well. 

  2. Interesting article on the Himalayan Pink Salt Sole recipe. I have a Himalayan rock salt lamp near my electronics for air ion purification but I never knew that you could also consume the salt.

    What is the comparison in mineral content between Himalayan pink salt and say another natural source of salt like natural sea salt?

  3. About a month ago, a friend gave me some fine pink salt, which I use when preparing my meals.
    I would have never thought to use the pink salt the way you described in this recipe.

    From time to time I have hard to control food cravings, so I will definitely be trying this recipe.

    On the salt package I have, it says “pink salt”, so I wanted to know if Himalayan Pink Salt is the same as pink salt?

  4. This is the first i am seeing of this die or hearing about sole and it seems very weird. Does drinking this sole drink supposed to cause you to loose actual weight? or water weight and is dehydration an issue while doing this? I thought salt was not a good thing for our bodies now i’m not so sure about that. This has been a interesting article and surprisingly eye opening.

  5. Hey Lili,

    Thank you so much for your recipe for Sole. I am using the Himalayan pink salt since ages in the kitchen. Actually I have never heard about the use of Sole, but your article made me curious as especially after the holidays with all that fatty foods and overeating, I might give it a try. Would be great if it really helps to prevent craving for salty foods throughout the day. I know already I have to spice it up with something like Lemon, otherwise could not drink a whole glass of salty water in the morning. Saw in the comments you suggested Tumeric and/or Cinnamon which sound also like a great idea!
    Thank you!!!! Will let you know if it worked for me or not.

  6. Learnt some great information here. Firstly, the correct pronunciation. If having sole everyday reduces cravings for salty foods and overeating, then I’m in. I never thought that my overeating could due to mineral deficiency. I think I also get dehydrated because I live in a warm environment. Thanks for your article and i’ll keep following your site.

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