Minerals

The Best Salt for Fasting (and the Morning Salt Water I Drink)

Salt is the first thing I reach for when I fast. Here is which one I use, how much, and why quality matters.

Some links below are affiliate links. If you buy through them we earn a small commission at no extra cost to you, and it never changes what I recommend. Affiliate disclosure Refund policy.

When I started fasting, nobody told me about salt. I got headaches, felt flat, and assumed fasting just wasn’t for me. Then I added a pinch of good salt to my water and everything changed. Today salt is the cornerstone of how I fast.

Why salt matters on a fast

When you stop eating for a while, you also stop taking in the minerals that come with food. Your body holds less sodium when insulin runs low, so you can feel it fast. That is why the headache and the fog often show up around hour 14 to 20 of a fast. Salt in water helps me through that stretch. It is one of the first things the fasting community I learn from talks about, and it is the thing that made the biggest difference for me.

What to look for in a salt

Unrefined. White table salt is stripped and often has anti-caking agents. I want salt that still looks a little grey or pink.
Mineral-rich. Naturally occurring trace minerals come along with the sodium.
Tested. Sea salt can carry heavy metals and microplastics from the water it comes from. I look for a brand that tests for both and shows it.

That is why I use Salt of Life High Mineral Sea Salt. It’s unrefined, mineral-rich and lab tested for heavy metals and plastics. It lives on my counter and goes on my eggs and steak too.

My morning salt water

This is the whole recipe. It takes thirty seconds:

16 to 20 ounces of room-temperature water.
A good pinch of salt, about a quarter teaspoon to start.
A squeeze of lemon if I feel like it.
Drink it before coffee, ideally after a few minutes of morning sunlight.

On a longer fast I will have a second glass in the afternoon, and I sip salty water when a headache starts to build. If it tastes unpleasant, I’ve used too much; back off to a smaller pinch. Your body usually tells you.

On a longer fast

On 24, 48 and 72-hour fasts, salt is non-negotiable for me. I keep a jar of water with salt next to me and sip all day. Magnesium at night is also part of that, because it helps me wind down while I’m not eating. I wrote about that in my magnesium routine. For more on what else I keep on hand, see electrolytes on a fast.

A note on caution

Salt needs are personal. If you have a medical condition or take medication that affects your sodium or blood pressure, work out the amount with your own clinician. I share what works for me.

Shop what I use: Salt of Life High Mineral Sea Salt Affiliate link

Questions I get

How much salt should I put in water when fasting?

I start with a good pinch, about a quarter teaspoon, in 16 to 20 ounces of water and adjust to taste and how I feel.

Is table salt okay for a fast?

I prefer unrefined sea salt because it keeps its trace minerals and has no anti-caking agents. Table salt will work in a pinch, but it isn't what I keep on my counter.

When do I drink salt water?

First thing in the morning, before coffee, and again whenever I feel a headache or flat spell coming on during a fast.

Does salt water break a fast?

Salt and water have no calories, so for me it keeps the fast going and makes it far more comfortable.

Want help winding down at night? Get my free 7-Night Wind-Down. Sign up here. You can also see everything I use on the Pantry page.

Keep reading

These statements have not been evaluated by the Food and Drug Administration. Supplements and products mentioned are not intended to diagnose, treat, cure or prevent any disease. This is my personal routine shared as education, not medical advice.