Adding Salt to Water for Hydration: Benefits, Risks, and Best Practices

Key Takeaways

• Salt is essential for proper hydration, but balance is key.
• Salt works in conjunction with other electrolytes to prevent dehydration, so choose varieties that are less processed and contain other minerals.

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Despite popular belief, staying hydrated is more than just drinking enough water. To maintain the ideal fluid balance, your body also requires electrolytes. Electrolytes are natural minerals with a positive or negative charge, allowing them to regulate fluid flow inside and outside of your cells. Sodium (or salt) is the most abundant electrolyte found in the body and is involved in many biochemical processes. Sodium is lost through urine and sweat, so in addition to drinking water, sodium needs to be regularly replenished too.¹ In this article, we’re unpacking how salt impacts hydration, and sharing tips on how much and what kind of salt you should be using.

Why Salt is Important for Hydration

Salt, along with other electrolytes like chloride, potassium, calcium, and magnesium, serves several important roles in the body. In addition to supporting the proper functioning of muscles and nerves, electrolytes also help sustain optimal fluid levels. 

While it’s obvious that we lose fluid when we sweat and go to the bathroom, many people overlook the fact that we also lose electrolytes during these activities. Drinking plenty of water throughout the day replaces lost fluid, but dehydration can still occur without replacing lost salt. 

Benefits of Adding Salt to Water

Improves Water Absorption and Retention

Sodium helps facilitate water absorption into cells and tissues by creating a concentration gradient that draws in water. In addition to aiding in absorption, the salt + water combo has been shown to improve fluid retention directly.² 

Prevents Muscle Cramps

Muscle cramping is a common (and often frustrating) occurrence among athletes, and may be partly due to a lack of sodium. Sodium plays a role in muscle contractions by facilitating an electrical charge along the muscle fiber.  One study found that people who drank water enhanced with salt and other electrolytes were less likely to get muscle cramps than those who drank plain water.³

Supports Energy Levels

Common symptoms of dehydration are fatigue, light-headedness, and lack of focus.⁴ Staying properly hydrated by drinking enough water with electrolytes can help support your energy levels.

Optimizes Metabolic Health

Research suggests that adequate salt intake supports digestive hormones, improves glucose metabolism, and may increase lipolysis (the breakdown of fat in the body).⁵ 

How Much Salt Should You Add to Water?

Most dietary guidelines recommend consuming no more than 2,300 mg of sodium or approximately one teaspoon of salt per day. However, new research suggests that healthy sodium intake is well above this, 3,000-5,000mg of sodium per day. This range of sodium consumption is associated with the lowest risk of heart disease. Interestingly, rates of cardiovascular disease were found to increase with sodium intakes above 5,000mg and below 3,000mg.⁶

Approximately one-third of people have salt sensitivity, a condition in which excessive sodium has an exaggerated effect on the body and can significantly raise blood pressure.⁷ Additionally, those with kidney issues may be negatively impacted by too much salt. If you have high blood pressure or kidney disease, talk to your doctor or registered dietitian about the daily sodium range that’s right for you.

Best Types of Salt for Hydration

Adding salt to your water sounds simple until you consider which type of salt you should use. Below is a breakdown of the most popular kinds of salt, how they differ, and which is best for you.

Sea Salt

Sea salt is made through the natural evaporation of seawater. Seawater is collected, then evaporated through wind and sun, leaving sea salt crystals behind. This type of salt is minimally processed and contains minerals like magnesium, potassium, and calcium. 

Himalayan Salt

Himalayan salt is mined from the Salt Range Mountains in Pakistan. This type of salt has a higher mineral content, including trace amounts of zinc and iron, which give it that pink hue. Keep in mind that some samples of Himalayan salt have been found to contain potentially harmful heavy metals like lead.⁸

Table Salt 

Table salt is granulated white salt typically mined from the earth, and processed to remove minerals. 

Less processed salts, such as sea salt and Himalayan salt, offer small amounts of other electrolytes, such as magnesium, potassium, chloride, and calcium, that can boost hydration and provide other health benefits. These varieties of salt are a better choice for rehydration than table salt. 

Are Electrolyte Supplements a Better Option?

Many electrolyte powders and sports drinks are on the market, but are they really a good choice? 

Electrolyte Powders

These supplements typically come in single-serve packets and are easy to add to your water bottle when you’re on the go. They usually contain sodium, magnesium, and potassium, among other minerals. Be sure to check the ingredients and avoid excess sugar, artificial sweeteners, artificial colors or flavors, and preservatives. Some of these powders have a strong taste, so if you don’t like salty water, they may not be a good option for you. 

Sports Drinks

Sports drinks come in every color of the rainbow and have been promoted by professional athletes for decades. While it’s true that glucose enhances the absorption of sodium, many of these drinks are extremely high in sugar (usually 6-8 teaspoons per bottle!). When choosing a sports drink, opt for those that are low sugar or 0 zero sugar, and avoid artificial colors or flavors.

DIY Electrolyte Drink Recipe

Making your own electrolyte drink at home can save you money and avoid unwanted ingredients. This recipe provides electrolytes like sodium, potassium, magnesium, and calcium, as well as small amounts of important minerals like zinc and copper. 

• 4oz purified water
• 4oz coconut water 
• ¼ teaspoon sea salt or Himalayan salt
• Juice from ½ lemon

The Bottom Line

We lose salt and other electrolytes throughout the day, especially when active, so salt is essential for proper hydration. The amount of sodium (and even the amount of water) you need will depend on your lifestyle and medical history. It’s always best to talk to your healthcare provider before making major dietary changes. 

Salt, in conjunction with other minerals, maintains fluid levels and supports muscle and nerve function. In addition to adding salt to your water, the best way to get all the nutrients you need is to focus on eating a balanced diet.

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