Salt & Fasting: How Much, What Kind, and Why It’s Your Secret Weapon on OMAD

Let’s talk about salt. The little white (or pink, or grey, or flaky, or rock-like) mineral that has been demonized, misunderstood, and—most importantly—absolutely necessary for your survival. If you’re following the One Meal a Day (OMAD) lifestyle, especially if you’re fasting for extended periods, understanding salt isn't just a nice-to-know; it’s a must-know.

Because here’s the truth: fasting without salt is like a margarita without tequila. It’s technically possible, but you’re not going to have a good time.

So today, we’re going to break down everything you need to know about why salt is critical during your fasting window, how much you should take, when to take it, and what type of salt is best. If you’ve ever wondered, “How much is too much?” or “What kind of salt do I need?” or “Will I die if I don’t add it?”—this blog post is for you.

Why Do You Need Salt When Fasting?

First, a little science.

When you fast, your body shifts from burning glycogen (stored carbohydrates) to burning fat for fuel. In this transition, your insulin levels drop. This is fantastic for fat loss, longevity, and reducing inflammation, but it comes with one small issue: your kidneys go wild with salt excretion.

In a fed state, insulin helps your body hold onto sodium. But when insulin levels drop during fasting, your kidneys start flushing out sodium like they’re trying to get rid of a bad roommate. Along with sodium goes water, which is why many fasters experience dehydration, fatigue, headaches, muscle cramps, dizziness, and general sluggishness—all symptoms of electrolyte imbalance.

Without enough sodium, your body starts pulling fluid from wherever it can find it (like your blood), leading to low blood pressure, brain fog, and feeling like you got hit by a bus.

This is why adding salt to your water during fasting is non-negotiable. If you skip it, you’re setting yourself up for the dreaded “keto flu” or fasting fatigue. If you get it right, though? You’ll feel alert, energized, and ready to conquer the world like a salty superhero.

How Much Salt Do You Actually Need?

Okay, so we’ve established that salt is life when fasting. But how much do you actually need?

Here’s the breakdown:

• Baseline: If you’re fasting for 24 hours (OMAD-style), you should aim for 1.5 to 2 teaspoons (3,500–4,500 mg of sodium) per day.
• Extended Fasting (48+ hours): You’ll need closer to 2.5 to 3 teaspoons per day (5,000–6,000 mg sodium).
• When Exercising: Add an extra ½ teaspoon (1,000 mg sodium) per hour of intense sweating.

For reference, the average American diet contains 3,400 mg of sodium—but that’s mostly from processed junk food, not pure mineral-rich salt. When you’re fasting, you’re not getting hidden sodium from food, so you have to replace it intentionally.

Too much salt? Unlikely—your body is naturally excreting it while fasting. But if you do go overboard, the worst that happens is temporary bloating and thirst. Your body will balance it out.

Too little salt? You’ll feel miserable, tired, and lightheaded. If you ever stand up and feel like you might pass out, your sodium levels are too low.

What Kind of Salt Should You Use?

Now, here’s where things get interesting. Not all salt is created equal. Let’s break down your options:

1. Table Salt (A.K.A. The Villain in This Story)

• What It Is: The white, over-processed stuff found in standard salt shakers.
• Why It Sucks: It’s heavily refined, stripped of natural minerals, and often contains additives like anti-caking agents and even dextrose (a sugar!).
• Should You Use It? Nope. Avoid this one.

2. Himalayan Pink Salt

• What It Is: Mined from ancient sea beds, this pink salt is rich in minerals like potassium, magnesium, and calcium.
• Why It’s Good: It contains over 80 trace minerals and is less processed than table salt.
• Best For: Everyday fasting salt; dissolves well in water.

3. Celtic Sea Salt (A.K.A. The Grey One)

• What It Is: A mineral-rich, slightly moist salt harvested from the ocean.
• Why It’s Good: Higher in magnesium than Himalayan salt, plus it contains iodine naturally.
• Best For: If you need a natural iodine source and want more trace minerals.

4. Redmond Real Salt (The MVP of Fasting)

• What It Is: Unrefined, ancient sea salt from Utah, loaded with over 60 natural minerals.
• Why It’s Great: Pure, mineral-rich, and tastes amazing.
• Best For: The gold standard for fasting electrolytes.

5. Kosher Salt

• What It Is: Large, flaky salt often used by chefs.
• Why It’s Meh: It’s great for cooking but lacks trace minerals.
• Best For: Cooking, not fasting water.

6. Black Salt (Kala Namak)

• What It Is: Sulfur-rich salt that smells like eggs.
• Why It’s Interesting: Contains high sulfur levels, which might help digestion.
• Best For: Maybe a small pinch, but it’s not a go-to fasting salt.

7. Epsom Salt (DO NOT DRINK THIS)

• What It Is: Magnesium sulfate.
• Why It’s Dangerous: It’s a laxative, not a food-grade salt.
• Best For: Baths, not fasting.

How to Take Your Salt Like a Pro

Alright, now that you’ve picked your salt, how should you take it? Here are a few options:

1. The Classic Salt Water Method

• Mix ¼ to ½ teaspoon of salt in a glass of water and chug it.
• Do this 2-3 times per day during your fasting window.
• Warning: Some people hate the taste—if that’s you, try the next method.

2. The “Salt Shot”

• Put ¼ teaspoon of salt under your tongue.
• Chase it with a big gulp of water.
• Works fast, no lingering salty water taste.

3. The “Salt & Lemon” Trick

• Add ¼ teaspoon salt + fresh lemon juice to a glass of water.
• The lemon helps mask the saltiness and adds vitamin C.

4. Electrolyte Mixes (DIY or Store-Bought)

• DIY Electrolyte Recipe:
  • ½ tsp salt
  • ½ tsp potassium chloride (like “No Salt”)
  • ¼ tsp magnesium powder
  • 16-20 oz water
• Store-Bought: LMNT, Redmond Re-Lyte, or Keto Chow Drops are solid options.

Final Thoughts: Salt is Your Fasting Friend

If you take one thing away from this, let it be this:

If you’re fasting, you need salt. Period.

Without it, you’ll feel terrible. With the right amount? You’ll feel unstoppable. Whether you choose pink, grey, or Redmond Real Salt, the key is consistency and proper dosing.

So go forth, my salty OMAD warriors, and embrace the mineral magic. Your fasting game just leveled up.

Stay salty, stay strong!