The Best Salt For Hydration and Why

Salt is essential for proper hydration because it helps regulate the balance of water in and around your cells through a process called osmosis. When you sweat or lose fluids, you're not just losing water but also electrolytes, primarily sodium, which must be replenished to maintain proper fluid balance.

Without adequate salt, water alone can't effectively hydrate your cells since sodium helps transport water into them, and low sodium levels can actually lead to over-hydration (hyponatremia) as your body can't retain the water you're drinking.

Additionally, salt helps maintain proper nerve and muscle function, which is why athletes and people exercising in hot conditions need to replenish both water and electrolytes to prevent dehydration and maintain performance.

SHORTCUTS

Short on time? Click a bullet below to navigate the article:

• Different Types of Salt 
• Sodium Content 
• Electrolyte Content 
• Mineral Content 
• Harvesting and Manufacturing 
• The Best Salt For Hydration 
• Frequently Asked Questions

4 DIFFERENT TYPES OF SALT

All salt contains sodium chloride, but all salts are not the same. Read the brief descriptions of each below. 

1. CELTIC SALT

Celtic sea salt, also called sel gris (grey salt), is a moist, coarse salt harvested from the coastal areas of Brittany, France using traditional wooden rakes. It gets its grey color and distinctive mineral taste from the clay-lined evaporation ponds where it's collected, and contains trace minerals like magnesium, calcium, and potassium. This minimally processed salt retains its natural moisture content, making it ideal for cooking and finishing dishes.

2. PINK HIMALAYAN SALT 

Pink Himalayan salt is a mineral-rich, natural rock salt mined from Pakistan's Khewra Salt Mine, formed from ancient seabeds over millions of years. Its pink color comes from iron oxide content, and while it's primarily sodium chloride, it contains 84 minerals and trace elements like potassium, magnesium, and calcium. It's minimally refined and free from additives.

3. SEA SALT 

Sea salt is produced by evaporating ocean water or saltwater from lakes, leaving behind the natural minerals and trace elements present in the water. Unlike table salt, it undergoes minimal processing and typically contains no additives, resulting in varying crystal sizes and subtle flavor differences depending on its source location. While it contains similar sodium levels to other salts, its coarser texture and mineral content can enhance the taste and presentation of dishes.

4. TABLE SALT 

Table salt is a highly processed form of sodium chloride that's been stripped of most natural minerals. Sodium chloride and table salt are often used interchangeably because table salt is approximately 97-99% pure sodium chloride, with the remaining percentage consisting of anti-caking agents and, in many cases, added iodine. The chemical compound sodium chloride is the primary component that gives table salt its characteristic salty taste and its essential role in human health. While technically not identical since table salt contains additional ingredients, the terms have become synonymous in everyday language since sodium chloride makes up the vast majority of table salt's composition.

SODIUM CONTENT

Next step - let's talk sodium content. Are they the same for all salts?

Here are the approximate sodium contents for each type of salt per teaspoon (6 grams):

CELTIC SALT contains slightly less sodium, approximately 2,000 mg per teaspoon, as it has a higher moisture content and more trace minerals than other salts. The remaining composition includes minerals like magnesium, calcium, and potassium, making up about 13-15% of its mineral content.

PINK HIMALAYAN SALT contains about 2,300 mg of sodium per teaspoon, making up approximately 98% sodium chloride. The remaining 2% consists of trace minerals including potassium, magnesium, and calcium, which give it its distinctive pink color and slightly different taste profile.

SEA SALT contains about 2,300 mg of sodium per teaspoon, similar to table salt. However, coarse sea salt might seem to contain less sodium per teaspoon due to larger crystal size taking up more volume, but by weight, the sodium content remains consistent.

TABLE SALT provides approximately 2,325 mg of sodium per teaspoon and is about 97-99% sodium chloride. The remaining percentage consists of anti-caking agents and, in most cases, added iodine. Its consistent crystal size makes measurements more reliable.

Key Takeaway: 

All these salts contain very similar amounts of sodium by weight, with slight variations due to moisture content and mineral composition. The main differences lie in their processing, texture, additional minerals, and taste rather than their sodium content.

ELECTROLYTE CONTENT

Moving on to electrolytes...

CELTIC SALT has a notably higher mineral electrolyte content compared to other salts, containing:

• Sodium (82%)- chloride
• Magnesium (0.3%)
• Calcium (0.15%)
• Potassium (0.1%)

Its high moisture content (around 13%) makes it unique among salts, and this moisture helps retain its mineral content.

PINK HIMALAYAN SALT contains the following electrolytes:

• Sodium (98%) - chloride
• Potassium (0.28%)
• Calcium (0.16%)
• Magnesium (0.1%)
• And trace amounts of other minerals

These trace minerals make up about 2% of the salt's composition.

SEA SALT's electrolyte content varies based on its source but typically contains:

• Sodium (~ 98%) - chloride
• Small amounts of magnesium (0.04-0.3%)
• Calcium (0.03-0.2%)
• Potassium (0.02-0.1%).

The mineral content depends heavily on where and how it's harvested.

TABLE SALT is almost pure sodium chloride (97-99%) with minimal other electrolytes. It contains sodium and chloride as the primary electrolytes, with virtually no naturally occurring magnesium, potassium, or calcium. However, it's sometimes fortified with iodine, which while not an electrolyte, is an important mineral for thyroid function.

Key Takeaway:

It's important to note that while these salts contain different trace mineral profiles, the amounts of minerals other than sodium and chloride are relatively small and may not significantly impact your daily mineral requirements.

MINERAL CONTENT 

Last step in the analysis...minerals. 

CELTIC SALT's trace mineral profile includes:

• Selenium 
• Zinc 
• Iron 
• Magnesium 
• Iodine
• Copper

Its unique harvesting process in clay-lined ponds contributes to higher trace mineral retention. Key trace minerals by percentage include: iron (0.014%), zinc (0.00298%), copper (0.00083%), and manganese (0.00075%). Its total trace mineral content is approximately 1.5-2% of composition.

PINK HIMALAYAN SALT contains up to 84 trace minerals including:

• Iron
• Selenium
• Coper 
• Chromium
• Manganese
• Iodine

The most notable trace minerals by percentage are: iron (0.0004%), zinc (0.00023%), copper (0.00044%), manganese (0.00027%), and chromium (0.00004%). 

SEA SALT's trace mineral content varies significantly based on its source water, but typically includes:

• Iron
• Zinc 
• Manganese
• Copper 
• Iodine 

The percentages vary by harvest location but generally range as follows: iron (0.001-0.005%), zinc (0.0002-0.001%), copper (0.0001-0.0003%), and manganese (0.0001-0.0004%). Total trace mineral content is usually between 1-2% of composition.

TABLE SALT contains virtually no trace minerals due to the refining process that removes impurities. While it lacks natural trace minerals, it's typically fortified with iodine (0.001-0.004%) to prevent iodine deficiency. Any other trace minerals present would be in negligible amounts (less than 0.0001%).

Key takeaway:

It's important to note that while these salts do contain trace minerals, the amounts are so small that you would need to consume unsafe amounts of salt to get meaningful quantities of these minerals from salt alone. A balanced diet remains the best source of trace minerals.

HARVESTING AND MANUFACTURING

The methods used to harvest and manufacture the salts are where the real differences lay. 

CELTIC SALT = minimally processed

It's harvested in Brittany, France through a traditional process where seawater flows through clay-lined evaporation ponds called oeillets. Skilled paludiers use wooden rakes to scrape crystallizing salt from these basins, with the salt gaining its grey color and mineral content from the clay bottom. The harvesting relies entirely on sun and wind evaporation, maintaining about 13% moisture content in the final product.

However, modern environmental concerns impact even this traditional process. The Atlantic waters feeding these salt beds can contain microplastics, industrial runoff, and other pollutants. While the clay filtration may trap some contaminants, there's no standardized testing for modern toxins like microplastics or heavy metals in the final product. Additionally, the increasing ocean pollution levels and agricultural runoff in coastal areas pose growing challenges to maintaining the purity of Celtic salt harvesting zones.

PINK HIMALAYAN SALT = minimally processed 

It's mined from the Khewra Salt Mine in Pakistan's Punjab region, where ancient seabeds crystallized over 250 million years ago. Miners use traditional and modern extraction methods, including controlled blasting and drilling, to access salt deposits located up to 2,000 feet underground. The salt's pink color comes from iron oxide content present during crystallization.

Modern harvesting involves cutting the salt into blocks or crushing it for crystal production. Unlike Celtic salt's exposure to current environmental pollutants, Himalayan salt deposits have been protected from modern contamination by layers of rock and minerals. However, mining practices themselves can introduce contaminants, and varying quality standards between suppliers can affect purity levels.

The salt undergoes minimal processing - mainly crushing, washing, and grading by crystal size and color intensity. Some artisanal producers still use hand-cutting methods, while larger operations employ mechanical crushing and sorting. The final product ranges from fine crystals to large cooking blocks, with color varying from light pink to deep rose depending on mineral concentration.

SEA SALT = minimally processed 

It's primarily harvested through solar evaporation in shallow pools near coastal areas. Seawater is pumped or channeled into evaporation ponds where sun and wind naturally concentrate the brine until salt crystals form.

Modern harvesting faces environmental challenges as seawater can contain microplastics, industrial pollutants, and agricultural runoff. The level of contamination varies significantly based on harvest location and local water quality.

Processing involves washing, drying, and sorting crystals by size. Some producers use minimal processing to retain trace minerals, while others refine the salt further. Unlike ancient salt deposits, sea salt's quality directly reflects current ocean conditions and varies by region and manufacturer. Testing for modern contaminants isn't standardized across the industry.

TABLE SALT = highly processed

It's manufactured through either mining rock salt deposits or evaporating purified brine solution. The process begins with extracting raw salt through solution mining, where water is injected into underground deposits to create brine, or through traditional mining methods.

The brine undergoes extensive purification including removal of minerals and contaminants. The solution is treated with chemicals to remove unwanted minerals, filtered, and evaporated under controlled conditions. This creates pure sodium chloride crystals.

The refined salt is then dried, processed to ensure uniform crystal size, and supplemented with additives: iodine (for thyroid health) and anti-caking agents (to prevent clumping). The final product is about 97-99% pure sodium chloride, lacking the trace minerals found in less processed salts but providing consistent quality and iodine fortification.

Unlike naturally harvested salts, table salt's industrial processing removes environmental contaminants but also eliminates beneficial trace minerals. The standardized manufacturing process ensures consistent sodium content and flow properties.

Key takeaway: 

Celtic, Pink Himalayan, and sea salt undergo minimal processing to retain minerals but face different contamination risks from either modern pollution or mining practices. However, this is where third party testing comes in to test and filter out impurities and toxins.

Table salt, in contrast, undergoes extensive processing that removes both contaminants and natural minerals, resulting in pure sodium chloride (97-99%) with added iodine and anti-caking agents.

SO WHO WINS THE BEST SALT FOR HYDRATION?

In reality all salt will help with hydration. 

Choosing the best salt for you depends on personal preference. 

But to us, pink Himalayan salt takes gold for the reasons below:

1. High sodium content
2. 84 trace minerals 
3. Minimally processed 
4. Zero additives 
5. Mild, subtle, sweet, earthy flavor 

...which is why we choose to use it in our zero sugar electrolytes. 

FREQUENTLY ASKED QUESTIONS 

Quick answers for those short on time. 

WHAT IS THE BEST SALT FOR HYDRATION?

Any salt will support hydration by helping maintain fluid balance.

However, both Celtic and pink Himalayan salts are often preferred for their complete mineral profiles. The choice ultimately depends on personal preference and intended use, as all salts provide the essential sodium needed for hydration.

IS SODIUM CHLORIDE TABLE SALT?

While table salt is primarily sodium chloride (97-99%), they're not exactly the same. Table salt contains additional ingredients like anti-caking agents and iodine, while pure sodium chloride is just the chemical compound NaCl.

Table salt and sodium chloride are used interchangeably because table salt is 97-99% pure sodium chloride, with only small amounts of added iodine and anti-caking agents. In everyday language, this high percentage has led to the terms becoming synonymous, even though they're technically not identical.

WHICH SALT IS THE LEAST PROCESSED?

Celtic salt is the least processed, using only sun and wind evaporation in clay-lined ponds with traditional hand-harvesting methods. Unlike other salts, it maintains its natural moisture content (13%) and undergoes no mechanical processing, washing, or refinement.

WHICH SALT IS THE MOST PROCESSED?

Table salt is the most processed, undergoing extensive chemical treatment, mineral removal, and refinement to achieve 97-99% pure sodium chloride. Anti-caking agents and iodine are then added back in. In contrast, Celtic, Himalayan, and sea salts undergo minimal processing, mainly involving washing and sorting.

HOW DOES THE TASTE DIFFER?

Celtic salt has a moist, mineral-rich taste with subtle earthy undertones from the clay-lined basins. Its coarse texture provides bursts of complex flavor.

Pink Himalayan salt offers a mild, clean taste with subtle mineral notes. Its varying crystal sizes can create different flavor intensities when used as a finishing salt.

Sea salt's taste varies by source location, but generally provides a clean, briny flavor that's less sharp than table salt. The larger crystals give bursts of salinity.

Table salt has the sharpest, most straightforward salty taste due to its high sodium chloride purity (97-99%). Its fine, uniform crystals dissolve quickly, providing consistent saltiness throughout dishes.

RELATED 

Blog: Types of Salt: Minimally to Most Processed 

Blog: LMNT vs Liquid IV: Who's The Best 

Blog: Nuun vs Liquid IV: A Comprehensive Breakdown 

Blog: Nuun vs LMNT: The Best Electrolytes and Why 

Blog: Drip Drop vs Liquid IV: Who Has The Better Formula