How To Make Sole Water

Sole (prounounced solay – not like the fish) is in my opinion an indispensible part of a keto, low carb or zero carb diet. I recommend it to anyone that is starting this way of eating to alleviate the “low carb / keto flu” that tends to happen when our bodies switch from burning glucose to burning ketones for fuel.

Sole is essentially very simple – it's salt water. You add a lot of salt to water, and the water absorbs all that it can and the extra salt that the water cannot absorb sits at the bottom of the jar. The good stuff is at the top – the salt-infused water is packed full of minerals and if added to broth or water and consumed, it will help you to not lose electrolytes while pursuing a keto diet.

Basically you will avoid some of the headaches, sluggishness and brain fog that some people get when they start this way of eating.

And it's super easy to make!

Himalayan pink salt and grey celtic coarse sea salt

Tips

  • Most important – buy good sea salt. I recommend the grey celtic sea salt or the Himalayan pink sea salt, or a combination of the two. You want a high quality salt that has none of the minerals stripped from it like the pure white sea salt.
  • Make the sole ahead of time. It takes a number of hours for the salt to sink to the bottom of the jar, so you will want to make it prior to needing it.
  • Consume sole BEFORE you need it. Take it from DAY 1 when you start keto or zero carb. Just like pain pills after surgery, sole will help you get ahead of any symptoms. You can still take it when you've already started having symptoms of course, but it takes a bit of time to get ahead of them this way.

How to Take Sole

  • Start with 1 teaspoon in 4 ounces of water. Increase the amount gradually until your symptoms alleviate.
  • Take sole 2-3 times a day on a fairly empty stomach if you can, making sure you have it first thing in the morning and after dinner.
  • You can also add sole to homemade bone and/or meat broth and consume instead of plain water. This is a great coffee or tea alternative for the morning
  • If you tend to have leg cramps take a little more sole during the day.

Why Can't I Just Eat More Salt?

I had wondered this too, but for some reason sole is different than just consuming salt in food. I believe it's because the salt is already diluted and therefore our bodies are able to absorb it quickly. Eating more salt on food is good, but you should only be eating to your taste. Don't over salt your food as you want to enjoy your meals.

How to Make Sole Water

Here is the recipe for sole salt water:

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Sole Salt Water Recipe
Use sole salt water (pronounced solay) as part of starting a low carb, keto or zero carb diet. Taking this concentrated salt water made from good quality salt will provide crucial minerals and electrolytes for your body as you transition from burning glucose for fuel to burning ketones.
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Rating: 5
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Prep Time 5 minutes
Servings
Ingredients
  • 1/2 cup sea salt grey celtic, pink Himalayan or other non-stripped salt (not pure white) - or a mix
  • 1 cup water or more depending on the size of your jar
Prep Time 5 minutes
Servings
Ingredients
  • 1/2 cup sea salt grey celtic, pink Himalayan or other non-stripped salt (not pure white) - or a mix
  • 1 cup water or more depending on the size of your jar
Votes: 1
Rating: 5
You:
Rate this recipe!
Add to Shopping List
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Instructions
  1. In a pint sized (or other jar) mason jar add the sea salt to the bottom.
  2. Fill the jar with water, and stir.
  3. Let the jar sit overnight until the extra salt is all sitting at the bottom of the jar and the top water layer is clear (or pink if you used pink salt).
  4. After using half the sole water, top off the jar with water until there's no layer of whole salt on the bottom of the jar. You can continue to add salt and/or water to the jar basically forever.
  5. Take 1 teaspoon of the water in 4 ounces of water up to 3 times per day.
Recipe Notes

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