Drinking Celtic sea salt: the complete guide to making sole water
Drinking Celtic sea salt has become a popular morning routine in recent years. Making sole, a saturated solution of water and unrefined sea salt, is often mentioned as a simple way to start your day. But what exactly is sole, how can you make it with Celtic sea salt, and how much Celtic sea salt per day is actually advisable?
In this guide, you’ll learn step by step how to make sole, how much Celtic sea salt is typically added to a glass of water, and what to keep in mind if you want to include drinking Celtic sea salt in the morning in your routine.
What is sole?
Sole is a mixture of water and unrefined salt, usually made with Celtic sea salt. The idea is for the water to become saturated with salt, creating a concentrated salt solution. You then use a small amount of this solution in a glass of water.
When people want to make sole with Celtic sea salt, they usually mean the traditional preparation: a jar of water and Celtic sea salt, left to stand for a few hours until no more salt dissolves.
Why do people choose Celtic sea salt?
Celtic sea salt is unrefined and known for its coarse, slightly moist texture. Compared with refined table salt, it contains small amounts of other minerals in addition to sodium chloride. That’s why many people consciously choose this natural form of salt.
Want to learn more about its composition and characteristics? Also read:
Making sole with Celtic sea salt: step by step
What do you need?
You only need a few things to make sole with Celtic sea salt:
- a glass jar or preserving jar with a lid
- filtered or mineral water
- Celtic sea salt
- a wooden or plastic spoon
Avoid using a metal spoon if you stir the mixture regularly.
Making sole with Celtic sea salt
Follow these simple steps to make sole:
- Fill a glass jar about one-third of the way with Celtic sea salt.
- Add water until the jar is almost full.
- Seal the jar and let the mixture sit for 12 to 24 hours.
- Then check whether there’s still some salt at the bottom.
Is there still salt at the bottom? The solution is saturated and your sole is ready. If all the salt has dissolved, add a little more Celtic sea salt and wait a few more hours.
This is the most commonly used method for making sole with Celtic sea salt, and also the easiest way to get the same strength every time at home.
How do you store sole?
Store your sole sealed at room temperature. Because it’s a highly concentrated salt solution, it usually keeps for a long time. Always use clean utensils and keep dirty spoons and wet residue out of the jar.
How do you use sole?
The most common method is:
- Take 1 teaspoon of sole
- add this to 1 glass of water
This brings us directly to a question many people ask: how much Celtic sea salt do you actually use in a glass of water? If you’re using sole, you generally don’t add individual salt grains to your water, but a small amount of the solution you’ve already prepared.
Some people do choose to mix a pinch of Celtic sea salt directly into water. In that case, less is usually better, precisely because your total salt intake throughout the day also matters.
How much Celtic sea salt per day is appropriate?
The question of how much Celtic sea salt per day is appropriate can’t be considered separately from your total salt intake from food. Bread, sauces, cheese, deli meats, ready-made products, and snacks often already provide a lot of salt. As a result, extra salt from sole can quickly add up.
A practical, cautious approach is:
- start with no more than 1 teaspoon of sole in a large glass of water per day
- consider how it fits into your overall diet
- don’t use it several times a day
People searching for how much Celtic sea salt to have per day are often looking for an exact number of grams. However, there’s no universal answer, as it depends on your diet, activity level, how much you sweat, and your personal circumstances.
How much Celtic sea salt should you add to a glass of water?
If you don’t use sole but want to mix it directly, keep the amount small. Think a small pinch in a large glass of water. More isn’t automatically better. When drinking Celtic sea salt, the idea is to use a modest amount, not make a strongly salty drink.
Drinking Celtic sea salt in the morning
Drinking Celtic sea salt in the morning is popular because many people want to start their day with water and a simple ritual. You haven’t had anything to drink for several hours overnight, so a glass of water in the morning fits well into many people’s routines.
If you want to try drinking Celtic sea salt in the morning, this is the most common routine:
- Fill a large glass with water.
- Add 1 teaspoon of sole.
- Drink this slowly, preferably before breakfast.
Some people find this a pleasant way to start the day. Keep your expectations realistic, though: sole is not a miracle cure or a substitute for a varied diet and a healthy lifestyle.
Celtic sea salt under the tongue: does it work too?
You may also see the term “Celtic sea salt under the tongue” online. This means placing a few grains of salt under the tongue and then drinking water.
This method is mainly used out of habit or personal preference. Still, for most people, diluted sole in water remains the easiest option. It’s easier to measure and usually tastes better.
Celtic sea salt under the tongue is therefore more a different way of using it than a necessary step. Most people choose sole because it lets them measure the dose more consistently.
What does research say?
Research mainly describes the role of sodium as a component of food, but does not support the broad online claims sometimes made about sole. At the same time, consuming too much salt is undesirable, and health organizations advise limiting your total salt intake.
Relevant sources:
- NCBI: Sodium and fluid/electrolyte balance
- PubMed: Effect of Dietary Sodium on Blood Pressure: A Crossover Trial
- WHO: Sodium reduction
- EFSA: Dietary reference values for sodium
- PubMed: Chemical composition of natural sea salt
The main takeaway is simple: Celtic sea salt can be part of a routine, but the amount still matters. The difference from refined salt lies mainly in its unrefined nature and trace minerals.
Who should avoid sole?
For some people, extra salt may be less suitable. Be cautious or ask a doctor for advice if you have:
- high blood pressure
- kidney problems
- heart or vascular problems
- water retention
- a low-salt diet
If you already eat a lot of salty foods, first look at your overall diet before adding extra salt in the form of sole.
Common mistakes when making sole
Using too much
The biggest mistake is thinking that more is automatically better. If you search for how much Celtic sea salt to have per day, you can quickly find recommendations for excessive amounts. Keep it small and intentional.
Not taking your diet into account
If you already eat a lot of processed foods, drinking Celtic sea salt in addition to your usual intake could result in consuming unnecessarily large amounts of salt.
Expecting sole to solve everything
Sole can be part of your routine, but it is no substitute for sleep, nutrition, exercise, and relaxation.
Which Celtic sea salt should you choose?
Preferably use unrefined Celtic sea salt of reliable quality. This is especially important if you plan to use it daily.
See our Celtic Sea Salt here. You'll find every size, from 250 grams to 1 kilo, plus our fleur de sel on one page: buy Celtic sea salt.
Does Celtic sea salt also fit into other routines?
Many people also simply use Celtic sea salt in the kitchen as a substitute for table salt. Even then, keep an eye on your total salt intake.
Conclusion: how to make sole with Celtic sea salt
Making sole with Celtic sea salt is simple:
- fill a glass jar one-third full with Celtic sea salt
- add water
- leave it until some salt remains at the bottom
- then use 1 teaspoon of sole in a glass of water
If you want to start drinking Celtic sea salt in the morning, start small.
Disclaimer: This article is intended for informational purposes only. Dietary advice and the use of salt solutions are not a substitute for medical advice. If you have medical concerns or are unsure, always consult a professional.
