Why You Should (or Shouldn’t) Add a Pinch of Salt to Your Water Bottle

If you've ever finished a workout feeling dizzy or drained despite gulping down gallons of water, you could be missing one very important ingredient—salt. Fitness trainer Vanshika Khurana recently posted on Instagram an interesting trick: adding a pinch of salt to your water bottle makes a surprising difference in energy and overall hydration.

Water alone isn’t always enough to keep us properly hydrated, especially if we sweat a lot. When we work out, we lose electrolytes—mainly sodium—through sweat. Without replenishing them, we can experience symptoms like headaches, muscle cramps, and fatigue. That is where salt comes to our rescue.

“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.”

Our bodies rely on a balance of electrolytes to regulate fluids. Drinking excessive plain water without replenishing sodium can dilute electrolyte levels, leading to a condition called hyponatraemia (aka water intoxication). This can make you feel weak, dizzy, or even nauseous. A tiny bit of salt—preferably natural sea salt or Himalayan pink salt—can help maintain this balance and improve water absorption.

Before you go shaking a salt shaker over every bottle of water, read this.

“If your diet is already high in sodium from processed or salty foods, adding extra salt to your water may not be necessary and could contribute to excess sodium intake,” warns Khurana. “However, if you work out regularly and sweat a lot, replenishing electrolytes—especially when drinking 3-4 litres of water daily—can help prevent imbalances.”

She also advises caution for individuals with high blood pressure or other health conditions related to sodium intake.

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