5 Secret Benefits Of Adding Salt To Bathing Water
From the soothing sensation of a warm salt bath to the latest TikTok trend of adding a pinch of salt to your water bottle, salt has found its way into many corners of wellness routines. But how much of it is genuinely beneficial—and how much is just hype?
Let’s break it down, starting with where salt does make a difference.
Here are the secret benefits of adding salt to bathing water
The Secret Benefits of Adding Salt to Your Bathwater
Salt baths have been used for centuries, and for good reason. Adding salt—especially Epsom or sea salt—to your bathing water can offer multiple benefits for both body and mind. Here are five lesser-known perks:
Soothes Sore Muscles
Salt contains natural muscle-relaxing properties. A warm salt bath after a tough workout or long day can help ease muscle tension, reduce cramps, and support faster recovery.
Improves Skin Health
Minerals like magnesium, potassium, and calcium found in salt can nourish the skin, helping to reduce inflammation, clear pores, and leave your skin feeling soft and smooth.
Reduces Stress
Soaking in a salt bath is not just good for your body—it calms the mind, too. The minerals can help regulate stress hormones and soothe the nervous system.
Supports Detoxification
While your liver and kidneys do the heavy lifting when it comes to detox, salt baths can support this process by stimulating the lymphatic system and improving circulation.
Promotes Better Sleep
Relaxing in a warm salt bath before bed can help you unwind, release built-up tension, and prepare your body for restful, uninterrupted sleep.
In short, salt in your bathwater? Absolutely worth the dip.
But What About Drinking Saltwater? I Tried It for 30 Days—Here’s What Happened
With wellness influencers pushing “water recipes” that include everything from cucumber slices to a pinch of pink Himalayan salt, hydration has gone from a health goal to a trend. The claim? That adding a pinch of salt to your water boosts hydration and helps detox the body.
As a curious journalist, I decided to put the claim to the test. I added about 1/16 to 1/8 of a teaspoon of salt to my 40-ounce tumbler every morning and drank it through the first half of my day—for 30 straight days.
Here’s what happened:
Spoiler alert: not much.
I Didn’t Feel Any Different
After a week, I expected improved energy, clearer skin—something. But I felt exactly the same. I stuck it out for the full month but remained unimpressed and slightly annoyed that I’d spent 30 days sipping salty water.
The Science Says: Most of Us Don’t Need Extra Electrolytes
Salt contains sodium, an important electrolyte that helps balance fluid in the body. But unless you’re sweating excessively from intense exercise, illness, or heat, you’re likely getting all the sodium—and hydration—you need from your regular diet and water intake.
“Most people are already getting enough sodium through their diet,” says registered dietitian Huma Chaudhry, RD. “Adding a pinch of salt to your water may be unnecessary unless you’re experiencing actual dehydration.”
It Didn’t Improve My Workouts
I’m active but not an endurance athlete. My weekly routine includes jogging, weightlifting, and yoga—not hours-long marathons in the sun. According to sports dietitian Amy Goodson, M.S., RD, athletes in prolonged, high-sweat situations may benefit from added electrolytes, but a tiny pinch of salt in water isn’t enough. They’d be better off with an actual electrolyte drink.
Salt Water Didn’t “Detox” Me
Wellness influencers also claim that saltwater helps detox your body. But here’s the truth: your liver is the organ that does the detoxing. Drinking water helps support your liver, but adding salt and lemon doesn’t magically cleanse your system. If your body is already healthy and hydrated, the extra salt isn’t doing anything special.
I Just Consumed More Sodium
Most Americans already consume way more sodium than the recommended limit of 2,300 milligrams per day. By drinking salty water daily, I was just adding unnecessary sodium to my diet—without any noticeable benefit.
So, What’s the Verdict?
✅ Adding salt to your bathwater: A relaxing, proven ritual with real benefits.
❌ Adding salt to your drinking water: Mostly unnecessary—unless you’re a high-performance athlete or severely dehydrated.
If you’re eating balanced meals and staying hydrated with regular water, there’s no need to sprinkle salt into your tumbler. Stick to what your body actually needs—not what the algorithm says it does.