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Ever finished a workout feeling dizzy, drained, or fatigued, even after drinking tons of water? You might be missing one simple but essential ingredient—salt. Fitness trainer Vanshika Khurana recently shared a hydration hack on Instagram: adding a pinch of salt to your water bottle can make a surprising difference in energy levels and overall hydration.
What’s the Deal with Salt in Water?
Drinking plain water isn’t always enough to keep your body properly hydrated, especially if you sweat a lot. When we exercise, we lose electrolytes—mainly sodium—through sweat. If we don’t replace them, we might experience headaches, muscle cramps, fatigue, or dizziness.
This is where salt steps in.
“Adding a pinch of salt to your water helps with electrolyte balance, prevents dehydration, and supports muscle function,” says Khurana. “It can be especially beneficial if you’re drinking 3-4 litres of water daily and working out regularly.”
The Science of Hydration
Our body relies on a balance of electrolytes to regulate fluids, nerve function, and muscle contractions. If we drink too much plain water without replenishing sodium, it can dilute electrolyte levels—leading to a condition called hyponatraemia (water intoxication). This can cause symptoms like:
- Weakness and dizziness
- Nausea and confusion
- Muscle cramps
- Swelling in the hands and feet
A tiny bit of salt—preferably Himalayan pink salt or sea salt—can help maintain this balance and improve water absorption, ensuring that your body retains the fluids it needs rather than flushing them out too quickly.
Do You Really Need Extra Salt?
Before you start dumping salt into every bottle of water, consider your diet and lifestyle.
- If you eat a lot of processed or salty foods, you may already be getting enough sodium from your diet.
- However, if you work out regularly, sweat a lot, or drink 3-4 litres of water a day, you could benefit from adding a small amount of salt to replenish lost electrolytes.
- People with high blood pressure or sodium-sensitive conditions should be cautious and consult a doctor before adding extra salt.
How to Do It Right
To get the benefits of salt without overdoing it, follow these simple tips:
Use high-quality salt – Himalayan pink salt or sea salt is better than regular table salt, which is heavily processed and contains additives.
Add just a pinch – About 1/16 to 1/8 teaspoon per litre of water is enough.
Limit intake – Only add salt to one or two bottles a day, not every refill.
Listen to your body – If you feel bloated, overly thirsty, or uncomfortable, ease up on the salt.
Hydration is more than just drinking water—it’s about maintaining the right balance of fluids and electrolytes. A pinch of salt in your water could be the simple fix you need to stay energized, hydrated, and performing at your best. Just be mindful of your sodium intake and adjust according to your body’s needs!
