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Pink salt trick for weight loss: does it work?

6 min read

Written by: 

Ashley Laderer

Reviewed by: 

Raagini Yedidi, MD

Updated:  Jun 06, 2025

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Reviewed By

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.

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Key takeaways

  • The pink salt trick involves drinking water with added pink Himalayan salt, which social media users claim results in health benefits, including weight loss.

  • Experts agree that this trick is not rooted in science, and we do not have any research to support that the pink salt trick can result in weight loss or other health benefits.

  • Sticking to evidence-based practices, such as eating a healthy diet, exercising, and staying in a calorie deficit, is best for effective, safe, and sustainable weight loss. 

Here's what we'll cover

Here's what we'll cover

Key takeaways

  • The pink salt trick involves drinking water with added pink Himalayan salt, which social media users claim results in health benefits, including weight loss.

  • Experts agree that this trick is not rooted in science, and we do not have any research to support that the pink salt trick can result in weight loss or other health benefits.

  • Sticking to evidence-based practices, such as eating a healthy diet, exercising, and staying in a calorie deficit, is best for effective, safe, and sustainable weight loss. 

Social media is constantly full of wellness hacks and weight loss tips. And while some trending techniques come and go in the blink of an eye, others manage to outlast their five minutes of fame. Such seems to be the case of the pink salt trick, a practice that involves drinking water with pink Himalayan salt, often first thing in the morning, in the name of health. 

Supporters of this ritual claim that it can help with hydration, boost energy, reduce bloating, and even promote weight loss. But can sipping on salty still water really deliver such rewards? Probably not. There’s little scientific evidence backing these supposed benefits. 

Read on to learn more about the pink salt trick, whether it works for weight loss (and other aspects of wellbeing), and more, according to research and medical experts.

What is the pink salt trick?

Popularized by social media and the internet at large, the pink salt trick is a wellness trend that involves adding Himalayan pink salt to water, along with optional lemon and honey for flavor. The salty concoction is often consumed first thing in the morning on an empty stomach to supposedly “jumpstart” hydration and digestion, which, in turn, can allow the drink to deliver the so-called best results.

In addition to providing hydration and aiding digestion, proponents of the pink salt trick claim it can also energize, boost metabolism, and reduce bloating. And these purported perks are largely thanks to the trace minerals in the Himalayan pink salt — at least according to trend enthusiasts online. Their reasoning seems to be that the micronutrients, such as magnesium, potassium, and calcium, can help replenish electrolytes, support adrenal function, and stimulate metabolic processes. 

However, there’s no scientific basis for these claims. 

“Metabolism is a complex process influenced by many factors, and a small amount of salt won't significantly impact it," says Hans Schmidt, MD, FACS, chief of bariatric surgery and co-director for the Center for Weight Loss and Metabolic Health at Hackensack University Medical Center. 

What’s more, “the amount of electrolytes, other than sodium, in pink salt is very small,” says Allison Childress, PhD, RDN, CSSD, LD, an associate professor in the Nutritional Sciences Department at Texas Tech University. “It is not a cure-all. It will not fix adrenal issues, electrolyte imbalances, or chronic fatigue.”

But what about weight loss? 

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Does the pink salt trick work for weight loss?

It’s unlikely that the pink salt trick works for weight loss. Research supporting the tactic is lacking.  

“In my professional opinion, the pink salt trick is not a scientifically proven method for weight loss,” Dr. Schmidt says. “There is no scientific evidence to support these claims.”

Plus, it might even backfire on you. “Too much sodium can lead to water retention, which may actually lead to weight gain — however, this would be fluid gain, not fat gain,” Dr. Childress adds. This temporary fluid gain can make you feel and look bloated and puffy, not slimmer. 

When it comes down to it, there is no established scientific backing to support that this salty drink can effectively result in weight loss. 

However, some research suggests that increasing your water intake may support weight loss by promoting a feeling of fullness (thus, helping you eat less) and aiding in the breakdown of fat. But let’s be very clear: We’re talking about plain, still water, and even still, it’s not a magical solution. Rather, calorie-free H2O can be a helpful component alongside healthy eating and regular exercise. 

Ultimately, being in a calorie deficit (burning more calories than you consume) is the primary, evidence-based way to lose weight — and pink Himalayan salt has nothing to do with that.

Is the pink salt trick safe? 

Although drinking salty water may seem harmless, it can actually pose risks for people with certain health conditions. 

“It can be dangerous, especially for people who have heart, kidney, or blood pressure issues,” Dr. Childress says. “People with high blood pressure, people with kidney disease, and people who are following a low-sodium diet should absolutely pass on this trend.” 

This is because sodium can further increase blood pressure in those with hypertension. Additionally, if your kidneys aren’t functioning properly, they can’t filter out sodium as well, which can lead to higher blood pressure and increased risk of cardiovascular disease in people with chronic kidney disease.  

It’s also important to note that most people do not need additional sodium, since the average American already consumes nearly 50% more sodium than the recommended daily intake, Dr. Childress says. So, chances are, you don’t need to consume any more.

Another health consideration is consuming too much lemon (or any citrus fruit) if you struggle with acid reflux (GERD). When you have acid reflux, eating acidic citrus fruits may aggravate your symptoms. 

How to make the pink salt trick drink

Despite this info, if you still want to make this saltwater beverage, Dr. Childress recommends the following recipe to ensure you’re not adding too much salt. 

Pink salt trick recipe

  • 8–12 oz cold water (about 1 cup)

  • A small pinch of pink Himalayan salt (about 1/16 tsp)

  • A squeeze of fresh lemon or lime (optional for flavor)

  • 1 tsp of honey or pure maple syrup (optional for flavor)

“Most likely, the only beneficiaries of this 'trick' would be athletes who sweat a lot, or people in outdoor or physically demanding professions who sweat a lot,” Dr. Childress says. 

This is because heavy sweating can deplete your body’s electrolytes. It’s important to replenish electrolytes, since they play a role in supporting your nerves, muscles, heart, and blood pressure, among other key bodily functions.  

The claim that people make online to drink the beverage first thing in the morning for the previously mentioned uses is unsubstantiated. 

pink salt trick recipe ingredients

Alternatives to the pink salt trick for weight loss

Simply drinking salt water to lose weight would be too good to be true. Here are some tips to help you lose weight safely and effectively. Although they require more effort than adding a pinch of salt to your drink, these tactics are scientifically proven and expert-backed. 

Reduce your caloric intake 

You might be consuming more calories than you think, which could derail weight loss efforts. “Using a food log or app can help increase awareness and accountability,” Dr. Childress says. Tracking your food is a good first step to get a baseline idea of your caloric intake. From here, you want to aim for a caloric deficit, which means you consume fewer calories than you burn daily. 

Follow a balanced diet

One way to achieve a weight loss-promoting calorie deficit is to revolve your diet around minimally processed whole foods like fruit, vegetables, whole grains, and protein sources like eggs, fish, and poultry. “These foods typically have lower energy density, which can help reduce one’s calorie intake naturally,” Dr. Childress says. 

You should also prioritize protein-rich meals, since protein increases satiety, which means it helps you feel fuller for longer, Dr. Childress adds. 

Exercise regularly

Regular exercise is important not just for weight management but also for overall wellbeing, such as improving your cardiovascular health. 

“Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week,” Dr. Schmidt says. 

You should also engage in strength training two to three times a week to preserve lean body mass while you lose weight, Dr. Childress says.

Be sure to discuss with your healthcare provider before making any drastic changes to your routine.

Stay hydrated 

Make sure to stay hydrated throughout the day. “Mild dehydration can mimic hunger signals and derail weight loss efforts,” Dr. Childress says. 

Additionally, research suggests that drinking water before meals can help some people feel fuller and eat less food at mealtime. You can also drink plain sparkling water without added sugars.

Consult a healthcare provider

Struggling to lose weight even after making diet and lifestyle changes?  “A healthcare professional can provide personalized guidance based on your individual needs and health status that may include surgical procedures that alter the digestive system to restrict food intake or absorption, or FDA-approved weight loss medications,” Dr. Schmidt says.

Examples of these include glucagon-like peptide-1 (GLP-1) receptor agonists, such as Wegovy (semaglutide) and Zepbound (tirzepatide). When combined with a balanced diet and regular exercise, GLP-1s can help reduce appetite and promote weight loss. In clinical trials of Zepbound, for example, participants lost up to 20.9% of their body weight over the course of 72 weeks (about a year and a half), depending on the dose.    

While a reduced-calorie diet and increased physical activity are undisputed pillars of sustainable weight loss, some people may need additional support to reach their goals. Sound like you? You can consult a healthcare provider in person or virtually, such as through Ro.  In addition to offering access to weight loss medications (if you qualify), Ro also provides personalized support to help you achieve your weight loss safely and effectively. 

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Bottom line

Despite claims made on social media, the experts interviewed agree that the pink salt trick is not a legitimate way to lose weight or experience any other health benefits. “It’s important to be critical of health trends promoted online and to seek information from reputable sources. Don't rely on anecdotal evidence or unsupported claims,” Dr. Schmidt says.

Keep this in mind: If you ever hear a trick that sounds too easy or too good to be true, it probably is. 

  • The pink salt trick is not a research-backed, legit way to lose weight, gain energy, or boost metabolism.

  • If you have high blood pressure or any problems with your heart or kidneys, the pink salt trick is potentially unsafe. Many health conditions require a low salt diet, and if you have any of those conditions, the pink salt trick is not the right trick for you.

  • Stick to proven ways to lose weight, such as eating a healthy diet and exercising regularly to stay in a caloric deficit.

  • If you’re struggling to lose weight despite lifestyle changes, contact a healthcare provider to discuss additional treatment options you might be a candidate for, such as certain medications like Wegovy and Zepbound. 

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DISCLAIMER

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

GLP-1 Important Safety Information: Read more about serious warnings and safety info.

Wegovy Important Safety Information: Read more about serious warnings and safety info.

Zepbound Important Safety Information: Read more about serious warnings and safety info.

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