Pink Salt Trick Recipe: How to Make It and What to Know

The pink salt trick recipe is a glass of water (8 to 12 ounces, about 250 to 350 ml) with a small amount of pink Himalayan salt and a squeeze of lemon, usually drunk in the morning. The version in Zoe Patton's 21-day book uses ¼ teaspoon of pink salt and the juice of half a lemon. That is a salty drink, so this guide gives the recipe, the sodium math and a lighter pinch version, and says plainly who should skip it.

In brief:

• Stir ¼ teaspoon of pink salt and half a lemon into water.
• Use just a pinch if you want less sodium.
• It is a salty drink, not a weight-loss method.
• A quarter teaspoon is about a fifth of the daily sodium limit.
• High blood pressure, kidney or heart problems, pregnancy: ask your doctor first.

In this article · 8 min read

1. The pink salt trick recipe, step by step
2. How much sodium is in a pink salt trick recipe?
3. What a salty morning drink can and can't do
4. Who should skip the pink salt trick recipe, or ask first
5. Make the drink work in a day of eating
6. Where the book fits
7. Questions to ask yourself before you start
8. Frequently asked questions
9. Sources

The "trick" went viral as a morning drink for weight loss, but dietitians are clear about it. Registered dietitian Erin Palinski-Wade told TODAY that any weight people lose is more likely to come from replacing higher-calorie drinks than from a special property of the drink itself (TODAY, updated December 2025). So think of this as a savory, lemony drink you may enjoy, not a shortcut. If you like the idea, here is how to make it well and keep it sensible.

The pink salt trick recipe, step by step

Makes: 1 glass. Time: 2 minutes. Difficulty: very easy.

Ingredients

• 8 to 12 oz (250 to 350 ml) of water, room temperature or slightly warm
• ¼ teaspoon fine pink Himalayan salt (the amount used in the book), or a pinch (about 1/16 teaspoon) for a lighter drink
• Juice of ½ lemon

Method

1. Pour the water into a glass.
2. Measure the salt with a proper measuring spoon, level, not heaped. Guessing is how a drink ends up far saltier than planned.
3. Add the salt and the lemon juice and stir until the salt dissolves completely.
4. Taste it. If it is too salty, add more water or use less salt next time.
5. Sip it slowly, ideally in the morning, and count it in your salt for the day.

In the book, this glass is the signature habit of Week 1 of the 21-day plan: a morning glass of water with ¼ teaspoon of pink salt and the juice of half a lemon, alongside swapping table salt for pink salt in cooking. The book says plainly that pink salt is "a supportive ingredient, not a cure-all."

A lighter version for most days

If ¼ teaspoon feels like a lot, make it the pinch version: the same 8 to 12 ounces of water, a pinch of pink salt (about 1/16 teaspoon) and a squeeze of lemon. Some recipes also add a small spoonful of honey for flavor, which adds sugar, so leave it out if you are watching your intake. Warm water and a slice of lemon in place of the juice are other easy variations.

How much sodium is in a pink salt trick recipe?

This is the part most recipes skip. Pink salt is still salt, mostly sodium chloride. The trace minerals that give it color are present only in small amounts, as the book itself notes. A health information site estimates pink Himalayan salt at roughly 1,680 mg of sodium per teaspoon (Ro, reviewed January 2026), while TODAY says a ¼ teaspoon recipe delivers upwards of 500 mg in one drink. Crystal size changes the numbers, because fine grains pack more salt into a spoon than coarse ones.

For comparison, the U.S. Food and Drug Administration advises adults to keep sodium under 2,300 mg per day, which it equates to about 1 teaspoon of table salt (FDA, 2024). The NHS gives the same idea in grams: no more than 6 g of salt a day, around 1 level teaspoon (NHS, salt in your diet). Here is what that looks like for the drink:

The estimates are rounded and vary with the grind. The important point is that a morning drink is only the first deposit. Most of the sodium in a typical diet already comes from packaged and prepared foods: the FDA says over 70% of the sodium people eat comes from them, and average intake is about 3,400 mg a day, well above the 2,300 mg limit. Palinski-Wade makes the same point: because many people already eat more sodium than recommended, there is generally no need to add extra from a salt drink.

What a salty morning drink can and can't do

It can be a pleasant ritual. Many people like a savory, lemony drink, and a glass of water first thing in the morning is an easy habit to repeat. Whether you enjoy it is a matter of taste, not of proven effects.

It cannot do what the viral posts claim. Ro's review states that there is no scientific evidence that the pink salt trick works for weight loss, and notes that extra sodium can cause the body to hold on to water, which may show up as temporary weight on the scale rather than fat. The book makes no promise of a number of pounds either: it frames progress as non-scale victories such as steadier energy or better sleep. We do not promise any result here.

Who should skip the pink salt trick recipe, or ask first

Too much sodium is linked to high blood pressure, and the NHS notes that high blood pressure raises the risk of heart attacks and strokes. Check with your doctor, pharmacist or dietitian before trying it if any of these apply:

• You have high blood pressure, or take medicine for it. TODAY notes that people with hypertension are often advised to stay nearer 1,500 mg of sodium a day.
• You have kidney disease, heart failure or another heart condition.
• You are pregnant or breastfeeding.
• You take diuretics or certain hormonal treatments.
• You have been told to follow a low-sodium diet.

Stop and speak to a professional if you notice swelling in the hands, feet or around the eyes, a thirst that will not go away, headaches, dizziness or a sudden rise in blood pressure readings. The book lists the same warning signs.

Make the drink work in a day of eating

If you enjoy it, here is a practical way to keep it sensible:

1. Start with the pinch. You can always add more later, and your taste adjusts quickly.
2. Season the rest of the day with less salt. If you drink ¼ teaspoon, cut back elsewhere: skip the extra shaker at the table and read the labels on soups, sauces, deli meats and snacks.
3. Keep it to one glass. More is not better, and the book does not suggest otherwise.
4. Keep drinking plain water. The salty glass is not a replacement for it.
5. Do not use it to skip meals or to "make up" for them. It is a drink, not a diet.

Where the book fits

The Pink Salt Weight Loss Trick for Women by Zoe Patton is a 21-day plan that swaps table salt for pink salt and builds small daily habits around it. It includes 70 simple recipes: 40 food recipes (breakfasts, main courses, snacks) and 30 drink recipes, most of them quick and easy, with a full chapter on safety and who should avoid pink salt. It is written for women who are tired of strict diets, with a warm tone and an emphasis on consistency instead of perfection. It does not cite studies for its claims, so read it as practical inspiration and check health questions with a professional. If you want more than a single drink, it gives you the plan, the recipes and the safety guidance in one place.

Questions to ask yourself before you start

• Do I have a health condition or take a medicine that affects blood pressure, fluids or kidneys?
• Is the amount I plan to use measured, and counted in my salt for the day?
• Am I doing this to enjoy a drink, or hoping it will change my weight on its own? The second is not what the evidence supports.

If the answers are reassuring, the pinch version is a gentle place to begin. You will find more practical guides on the Books Go blog, for example ADHD activities for kids, and more books on the Books Go Publications home page.

Frequently asked questions

What is the pink salt trick recipe?

It is a glass of water with a small amount of pink Himalayan salt and a squeeze of lemon, usually drunk in the morning. Versions range from a pinch to ¼ teaspoon of salt per glass, so the sodium in it varies a lot.

How much pink salt should I put in water?

Many recipes use between a pinch (about 1/16 teaspoon) and ¼ teaspoon in 8 to 12 ounces of water. A pinch holds roughly 105 mg of sodium and ¼ teaspoon roughly 420 to 500 mg, so starting with a pinch is the gentler choice. Always count it in your daily total.

Does the pink salt trick help you lose weight?

There is no scientific evidence that it does. Dietitians say any weight change is more likely to come from replacing higher-calorie drinks, and extra sodium can make the body hold water for a while.

Is pink salt healthier than table salt?

Pink salt contains small amounts of other minerals, but it is still mostly sodium chloride, and the amounts of those minerals are too small to count as meaningful nutrition. It also usually is not iodized, unlike many table salts, so it does not fully replace iodized salt.

Is it safe to drink salt water every day?

For many healthy adults a small amount within the daily sodium limit is not a problem, but it is not right for everyone. People with high blood pressure, kidney or heart conditions, or pregnancy should ask a doctor first, and everyone should count the sodium in the drink.

Can I drink the pink salt trick recipe with warm water?

Yes. Warm or room-temperature water dissolves the salt more easily, and many people find it gentler first thing in the morning. The sodium content is exactly the same.

Can I make the pink salt trick recipe without lemon?

Yes. The lemon is for taste, so you can leave it out, use lime or add a slice of cucumber. The salt is what matters for the sodium count.

Sources

• Does the Pink Salt Trick Help You Lose Weight? Dietitians Explain, TODAY (updated December 2025)
• Pink Salt Trick for Weight Loss: Myth or Fact?, Ro (reviewed January 2026)
• Sodium in Your Diet, U.S. Food and Drug Administration (2024)
• Salt in your diet, NHS