Social media—especially TikTok—is full of “miracle” hacks for weight loss. The latest to go viral is the “salt and ice recipe”, usually made with cold water, Himalayan pink salt, and sometimes lemon. Creators claim it melts fat, flushes bloat, and boosts metabolism. But does it really work, or is it just another wellness fad?
What the Trend Claims
Videos promoting the salt-and-ice drink often say:
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Cold water revs metabolism by forcing your body to warm it up.
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Salt balances electrolytes and improves digestion, helping to shed water weight.
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Drinking it first thing in the morning can melt belly fat without diet or exercise.
These points sound plausible—but they oversimplify science and overpromise results.
The Science on Cold Water and Metabolism
Research shows drinking cold water slightly increases calorie burn (your body uses energy to warm it). However, the actual number is tiny—about 20–25 calories for 500 ml of cold water. That’s not enough to make a significant difference in weight loss.
The real benefit of water (cold or room temperature) comes from staying hydrated and sometimes replacing high-calorie drinks. Drinking water before meals may also help with portion control.
Does Salt Help With Fat Loss?
Salt—whether table salt or Himalayan pink salt—does not burn fat. While sodium is an essential nutrient, too much can actually cause water retention and bloating. The average adult already consumes more sodium than recommended, so adding extra salt to your water could have the opposite effect of what these videos promise.
Potential Risks You Should Know
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Increased Sodium Intake – High salt consumption can raise blood pressure and harm heart health.
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False Sense of Progress – Any “weight loss” from reduced bloating is temporary water weight, not fat.
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Misleading Association – The name “salt and ice” can also refer to a dangerous social media challenge that causes skin burns—never apply salt and ice to your skin.
Why People Might Feel Results
Some people who try the trend may drink more water overall, replace sugary drinks, or start other healthy habits at the same time. The weight changes they see are likely from better hydration and calorie control, not from salt and ice alone.
A Healthier Alternative Morning Drink
If you like the idea of starting your day with a refreshing ritual, here’s a safer, evidence-based alternative:
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500–600 ml cold water upon waking.
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Squeeze of lemon for flavor (optional).
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No added salt, unless directed by a healthcare provider.
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Pair with a protein-rich breakfast to help control hunger.
This version supports hydration, satiety, and energy without the unnecessary sodium.
Better Ways to Support Weight Loss
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Stay hydrated throughout the day.
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Prioritize protein and fiber to stay fuller longer.
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Limit added sugars and highly processed foods.
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Get regular activity—aim for at least 150 minutes of moderate exercise weekly.
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Focus on consistent habits, not quick fixes.
Bottom Line
The salt and ice recipe might be trending, but there’s no solid scientific evidence that it helps you lose fat.
At best, cold water can slightly boost calorie burn and improve hydration—but the salt doesn’t add any fat-burning benefits and may even be harmful in excess. If weight loss is your goal, focus on proven, sustainable strategies rather than viral shortcuts.
