They are salty, sour, sometimes even spicy – but over the past year, the liquid left in the jar has become the new star of the online health trend. “Pickle juice” has become a hit among athletes, fitness trainers, and even dietitians – some claim it is a natural solution for hydration, muscle cramps, and digestive health. But is it really worth drinking pickle brine? As you will see shortly – not at all. In fact, definitely not.
Pickle brine is not a “health drink” – it is the result of a preservation process that includes soaking in saltwater or vinegar, and sometimes a combination of both. The massive amount of salt is intended to delay the development of harmful bacteria – but when that salt enters our bodies, it can be harmful.
A single cup of pickle brine may contain between 1,500 and 2,500 mg of sodium – almost the entire daily recommended amount of sodium, in just a few sips. And that’s before taking into account the rest of the salt in everything else we ate that day.
How are pickles made – and what exactly is in their liquid?
To understand what is in pickle brine, it is important to first get to know the process of making pickled vegetables. There are two main methods for preserving and “souring” vegetables: Natural lactic fermentation and acidic pickling with added vinegar.
In the traditional method – lactic fermentation – vegetables (such as cucumbers or cabbage) are soaked in water with a high amount of salt, without adding vinegar. In this salty and anaerobic environment, natural probiotic bacteria (mainly lactobacilli) multiply, breaking down natural sugars in the vegetable and turning them into lactic acid. The result: A sour vegetable with a deeper flavor and possible presence of beneficial bacteria. This process takes several days to weeks, depending on the temperature, amount of salt, and the vegetable itself.
In the quicker and more common method in the industry – acidic pickling – vinegar is added directly to the soaking liquid, along with salt and sometimes sugar or spices. In this method, there is no natural fermentation, but the vegetable gets a similar sour taste, is preserved for a long time, and is ready to eat almost immediately.
Either way, whether it is natural fermentation or soaking in vinegar, a relatively high amount of salt is always added to the liquid. The salt does not “disappear” – on the contrary: It dissolves in the water and over time even becomes more concentrated as liquids are released from the vegetable into the jar.
Therefore, drinking pickle brine is not the same as eating a pickled vegetable – it is drinking a liquid especially rich in sodium, and sometimes also in acid or concentrated spices.
What can happen to the body from excess salt and vinegar?
Increased blood pressure
Strain on the kidneys
Fluid retention and swelling in the limbs
Worsening of existing conditions – such as heart failure or hypertension
According to the World Health Organization, most people consume twice or more the recommended amount of sodium, leading to a significant increase in the risk of cardiovascular disease – the number one cause of death in the Western world.
What about the vinegar itself?
Some people drink pickle brine thinking vinegar is healthy – and it may indeed help with blood sugar balance or digestion, but only in a low and controlled dose.
Pickle brine based on industrial vinegar may contain particularly high acidity levels, and sometimes undiluted acetic acid. Drinking such a liquid may cause stomach irritation, worsen reflux, damage tooth enamel, and in some cases – cause general discomfort in the digestive system.
Unlike a teaspoon of apple cider vinegar diluted in water, drinking pickle brine is not the same as controlled vinegar consumption.
A strange trend – but there are also supporters
In recent articles in U.S. health newspapers, pickle juice has actually been recommended as a way to replenish electrolytes after strenuous exercise. According to the reports, the liquid is rich in sodium, potassium, and magnesium – minerals important for maintaining fluid balance in the body. They claim that a study from the University of Michigan found that pickle juice helped reduce muscle cramps better than plain water.
If you insist on tasting it – choose pickle juice that has undergone natural (lactic) fermentation, not industrial vinegar-based brine. These are usually milder, and sometimes also contain natural probiotics that contribute to gut health. But even here – only in low doses: A tablespoon or two occasionally, and no more.
In conclusion, the trend may be intriguing, but the liquid in the pickle jar is not healthy, and in most cases contains unreasonable amounts of salt, may cause health problems – and is usually just not worth it. If you are looking for a hydration solution during a long run – it is better to drink cold water, of course, eat fruit, or use a quality electrolyte mix.
And if you still want some sourness and health – go for a fresh salad with a little lemon juice and olive oil. Much tastier, and much safer.
For Dr. Maya Rosman’s course: How to improve your health and lose weight in a reasonable and sensible way, click here