Does Adding Salt to Water Really Improve Hydration?

The importance of hydration is a popular topic among wellness influencers, many of whom seem to constantly emphasize the need for adequate fluid intake while offering endless tips to improve hydration levels.

And for good reason. Water makes up two-thirds of the human body, and drinking enough fluids is vital for staying healthy and preventing several health issues, including headaches, constipation, urinary tract infections, skin conditions, and poor overall health.

But while focusing on drinking enough water is indisputably important, some content creators suggest it’s not enough. In addition to drinking water, some advise their followers to add sea salt to their water, particularly in the morning, to optimize hydration and absorption.

The online trend of adding salt to water has taken off, with many viral videos swearing by the practice as a way to improve overall hydration.

“We've all heard of adding salt to water as a morning drink for purported health benefits,” Michael Chichak, MD, the medical director at MEDvidi, tells WellnessPulse. “Proponents claim that sodium can aid hydration as well as assist in digestion.”

But while it’s true that all electrolytes — including sodium — help with the absorption of fluids, Chichak says most people already consume adequate amounts through their diet. Plus, consuming too much can actually hurt your health rather than help it.

The potential risks of adding salt to your water

“The trend poses significant dangers that cannot go amiss,” Chichak says.

Salt consumption in America is alarmingly well above the recommended limit of 2,300 mg. Americans actually consume around 3,400 mg daily, on average.

Adding salt to water can, therefore, raise these levels even higher, and excessive sodium intake can result in hypertension, heart disease, and kidney disease.

While you may be adding salt to your drink to improve your hydration, Chichak says it can actually have the opposite effect.

“Dehydration instead of the intended hydration may occur due to excessive salt intake as your body combats imbalanced sodium levels by drawing water from your cells,” he explains.

Can anyone benefit from adding salt to water?

While regular water typically suffices for the average person, some individuals may require extra hydration in the form of electrolytes, Chichak notes.

This includes athletes or those who are very active, those who live in very hot climates or work outdoors in the heat, those who sweat excessively, or those who are suffering from vomiting or diarrhea and losing fluids quickly.

But in these cases, Chichak says an electrolyte drink containing sodium, potassium, and magnesium is a far more effective and safer option than sodium alone.

If these specific scenarios don’t apply to you, you’re probably better off sticking with your regular water.

“Almost everyone can remain hydrated by simply drinking plain water,” Chichak says. “Such trends underscore the importance of having a healthcare professional review your health before changing your diet in ways that may be harmful.”