Drinking Pickle Juice Is Good for You: Fact or Myth

According to researchers, drinking high-sodium drinks can cause blood volume expansion which may allow athletes to sweat at higher rates and exercise with greater skin blood flow, leading to longer exercise duration. This might potentially prevent premature fatigue by helping to regulate the body’s core temperature.

6 Health Benefits of Drinking Pickle Juice

Next time you open a jar of crunchy pickles, save the juice! Maybe you’ve always loved that mouth-watering pucker. Or, maybe the thought of drinking straight pickle juice sounds unappetizing. Whether you love it or hate it, pickle juice may be good for your health.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“Pickle juice does have some benefits, but it really depends. The type of pickle juice matters. So does the health benefit you’re looking to gain,” says functional medicine dietitian Camille Skoda, RDN, LD, IFNCP. “A jar that’s full of dyes and preservatives won’t give you those benefits.”

Skoda gives six ways pickle juice is good for you and how to reap the benefits.

1. Pickle juice contains probiotics

Naturally fermented pickles — and their juice — contain helpful microorganisms called probiotics. Probiotics are live, microscopic bacteria and yeasts that you can also find in:

“Your gut contains many bacteria species that are beneficial for metabolism, overall health, digestion and fighting sicknesses. They’re also linked to less anxiety, depression and better mood,” explains Skoda.

Probiotics can help keep your good gut bacteria in balance. People eat probiotics for these benefits, especially to aid digestion.

Skoda says you can find probiotics in refrigerated pickles that are not vinegar-based. They should be fermented naturally in water using salt and spices.

“To get these benefits, try eating a pickle a day. But keep in mind that everybody tolerates probiotics differently. So if you’re drinking pickle juice for the probiotics, start with a small amount,” Skoda recommends. “And don’t drink so much that you overdo it on the sodium.”

2. Pickle juice can help you recover after exercise

Electrolytes help maintain the fluid balance in your body and keep all systems firing. But when you sweat, you risk losing too many. The antidote?

“Pickle juice contains electrolytes in the form of a lot of sodium and some potassium and magnesium. That’s why you can use it as a natural electrolyte,” says Skoda. “It can help to rehydrate after exercise.”

To get the most benefit, Skoda says to choose a vinegar-based pickle without yellow dye and preservatives. Using pickle juice as an electrolyte may work well for people who:

Have a chronic condition that requires you to take in more sodium.
Don’t get enough sodium in their diet.

But using pickle juice as your go-to recovery drink isn’t for everyone. “The recommendation is to have no more than 2,300 milligrams of sodium each day. And 3 ounces of pickle juice gives you 900 mg right there, depending on the brand,” she says. “You can find electrolyte supplements that only have 150 mg of sodium and more potassium and magnesium instead.”

3. Pickle juice can help blood sugar regulation

Studies show that vinegar can help prevent spikes and dips in blood sugar. That’s a check in the win column for vinegar-based pickle juices. “You would also see the same benefits from vinegar-based salad dressings and apple cider vinegar,” adds Skoda.

4. Pickle juice may support weight loss

The research gets a little murkier when it comes to pickle juice’s effects on weight loss. But it’s also less about the pickles and more about vinegar.

“Pickle juice could help curb your appetite by stabilizing blood sugar. It’s easier to lose weight and control appetite when your blood sugar’s stable,” says Skoda. “And if you’re drinking pickle juice for the probiotic benefit, improving digestion and metabolism could definitely help you lose weight.”

5. Drinking pickle juice for a hangover may help you feel better

Drinking too much alcohol can dehydrate you. Electrolytes can help reduce some of those effects, says Skoda. “Drinking pickle juice as a hangover cure can help if it’s the electrolyte you choose.”

6. Pickles contain disease-fighting antioxidants

Score one for the cucumbers! Since pickles are fermented cukes, you get to count some of that veggie goodness, including vitamins, minerals and antioxidants.

Antioxidants may protect your cells from damage caused by free radicals. Free radicals are molecules inside the body that are linked to cancer, heart disease and more. “You can get some antioxidants from pickle juice, but eating the pickle is more beneficial.”

Skoda’s bottom line: If you like the briny goodness of pickles or pickle juice, bon appetit! While pickle juice is not a cure-all, it can definitely be part of a healthy eating plan.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Drinking Pickle Juice Is Good for You: Fact or Myth?

Pickle juice sports drinks may be a “hack” utilized by some athletes to prevent cramps and fatigue, but what do studies actually say? Are there any benefits to drinking pickle juice?

Most experts agree that more research focused on the potential beneficial effects of salty drinks for athletic performance are needed. However, there are some studies that have shown pickle juice (PJ) may work just as well as water at reducing legs cramps and exhaustion. It might also possibly help to blunt spikes and dips in blood sugar levels, providing more steady energy and offering other metabolic perks.

What Is Pickle Juice?

As the name implies, pickle juice is the liquid left behind in a pickle jar once you’ve eaten all the actual pickles.

What is pickle juice made of? It depends on the exact kind of pickles and how they are made. Most often, commercially-made pickle juice ingredients include water, sea salt and vinegar, and sometimes garlic, peppercorns, herbs and/or spices.

Real, fermented pickles are made in a “brine” solution that is very salty but does not contain vinegar. The salt helps to transform sugars in the cucumbers via fermentation, resulting in a crispy, tangy treat.

Nutrition Facts

Does pickle juice have electrolytes? Most standard pickles and their juices are high in sodium and contain potassium and water, but otherwise are lacking nutrients.

Pickles themselves (made from cucumbers) do contain some vitamins and antioxidants, such as vitamin A and E, so it’s best to have both the pickles and their juices if possible. Fermented pickles also supply probiotic bacteria which have a multiple of benefits.

According to the USDA, roughly 1/2 cup (or 4 ounces) of pickle juice contains about:

20 calories:
0 grams protein or fat
4 grams carbohydrates
920 mg sodium

Potential Benefits

According to recent studies, below are some potential benefits and uses for pickle juice:

1. May Help Reduce Leg Cramps Caused By Dehydration

While there’s many potential causes of leg cramps, they’re often associated with fluid and electrolyte loss or disturbances. This is especially true following vigorous exercise, which depletes fluids due to increased sweating.

Certain athletes report experiencing good results when drinking pickle juice for leg cramps, but study results have been mixed overall.

While there’s evidence demonstrating that drinking small volumes of PJ (about 1 mL per kg body mass) prior to exercise may help reduce the duration of electrically induced muscle cramps and, therefore, allow athletes to perform better, other results have not found this to be true.

In one study, of 337 athletic trainers that were polled, 63 (19 percent) reported haven given PJ to their athletes to prevent exercise-associated muscle cramps. The study found that most of these clinicians reported haven instructed athletes to ingest 70 to 200 mL of PJ about 30 to 60 minutes before exercise.

After researchers tested the effects of PJ consumption on aerobic performance or thermoregulation, they concluded, “Ingesting small volumes of PJ with water before exercise is unlikely to affect athletic performance or select thermoregulatory variables.”

But a separate 2014 study found conflicting results. A key takeaway of the study? “Ingesting small volumes of PJ may be ineffective in alleviating exercise-associated muscle cramps by replenishing electrolytes if the cramps are due to Na + (sodium), K+ (potassium), or fluid imbalances.”

The bottom line? You can probably help prevent cramps by drinking enough water throughout the day and also eating nutrient-dense foods, but if you’re doing something like endurance training, salty juices can be a good way to keep you hydrated since sodium causes you to retain more water.

2. Possibly Helps Athletic Performance

Is pickle juice good for you if you’re looking to boost your stamina?

According to researchers, drinking high-sodium drinks can cause blood volume expansion which may allow athletes to sweat at higher rates and exercise with greater skin blood flow, leading to longer exercise duration. This might potentially prevent premature fatigue by helping to regulate the body’s core temperature.

As researchers from one study explain, “This may explain why some participants can exercise longer when they ingest beverages containing sodium.”

While some experts worry that PJ could worsen dehydration, one of the studies mentioned above found it did not exacerbate exercise-induced hypertonicity (muscle tension) or cause hyperkalemia (high potassium). But, consuming small volumes of PJ did not fully replenish electrolytes and fluid losses, either.

3. May Have Gut Health and Digestive Benefits

Real pickles are made via the process of fermentation, which creates healthy microbes (probiotics) that can help support gut health and digestion.

Does drinking pickle juice help you lose weight? This of course depends on how it fits into your overall diet. Because it’s high in sodium, it may cause you to retain water and experiencing bloating.

On the hand, there’s some evidence that eating fermented foods, including pickles along with their juice, may help to slow the process of gastric emptying, leading you to feel fuller, and to support other metabolic processes.

4. Can Support Blood Sugar Balance and Metabolic Health

Although it’s best to consume fermented pickle juice for the most benefits, the type made with vinegar does offer the benefit of helping to promote insulin sensitivity.

Certain studies have found that vinegar taken before meals can support those with metabolic syndrome and type 2 diabetes by assisting with glucose (sugar) uptake in muscles. There’s also evidence that consuming vinegar may be helpful for maintaining a healthy weight.

Is pickle juice good for your kidneys and liver? Because it may lead to better hydration (when consumed in small quantities) and blood sugar management, it can potentially prevent complications tied to metabolic dysfunction, which can include kidney, heart and liver damage.

5. May Ease Hangovers

Does pickle juice for hangovers really work? If you can stomach downing a few ounces, you may find it reduces symptoms like headaches, fatigue and heartburn following a night of drinking.

This is due to its ability to replenish lost electrolytes and fluids. Some speculate that an increased need for salt and minerals is the reason why pregnant women crave pickle juice, especially if they’re experiencing symptoms nausea, bloating and fatigue, which are common during hangovers, too.

For the best results, try having a small amount with extra water or juice, which will further help to counteract dehydration.

How to Make

Fermented pickles and their juices (or lacto fermented pickles) require a curing process that usually takes a few days to a few weeks. Fermentation is a pickling method where the acidity comes from lactic acid fermentation. The starches and sugars in the cucumbers are converted into lactic acid by the bacteria lactobacilli, giving the pickles a sour smell and taste.

If you’re interested in making your own salty pickle concoction, try this basic pickle juice recipe:

Fermented Pickles Recipe

This includes both pickles and their juices, resulting in one 16-ounce jar:

7–8 small, unwaxed cucumbers (3–4 inches long) — pickling or “Kirby” cucumbers are usually the perfect size
6–8 sprigs of fresh dill
1.5 cups filtered water
1.75 tablespoons sea salt
(optional for flavor) 2–3 cloves of peeled garlic, cut in half, then smashed, 1 teaspoon mustard seeds, 1 teaspoon dried celery leaves, 3/4 teaspoon peppercorns

To start, combine the salt and water. Allow it to sit until the salt dissolves.
Thoroughly wash the cucumbers. You may leave them whole, cut the tips off on both ends, cut them in half or chop into quarters like spears.
In the jar, put half the sprigs of dill, garlic cloves, mustard seeds, dried celery and peppercorns. Tightly pack the cucumbers into the jar, then top them off with the rest of the dill.
So the cucumbers stay below the brine, cut one cucumber in half and place the pieces horizontally at the top.
Now, pour the salt water into the jar, completely covering the cucumbers.
Place the lid on the jar, but do not seal it. Place the jar on a countertop and wait for fermentation to take place.
Wait for about 4–10 days. You can taste the pickles throughout the process to see if the texture and flavor is where you want it to be. Once you are happy with your work, tighten the lid and refrigerate.
The pickles and juice will last about 7–8 days in the refrigerator. If you don’t find the salty taste of the juice alone appealing, try combining it with other flavors or some water. You can also save the brine to make more pickles, or use it to ferment other vegetables such as green beans, carrots, peppers and beets.

Prefer not to buy your own and wondering where to buy pickle juice?

The easiest way to obtain this drink is by purchasing a jar of fermented pickles and keeping the liquid that remains once the pickles are gone. However, due to the rise in popularity of this drink, it’s now possible to find pickle juice sports drinks, shots and even slushies in some health food stores.

How much pickle juice is too much? You’re most likely to experience benefits of drinking pickle juice while minimizing the risk for side effects if you consume it in small amounts. About 1.5 to 3 ounces of pickle juice per day is a good amount for most healthy adults.

Side Effects

What are the side effects of drinking pickle juice? While it depends on the person and a number of factors, such as their level of hydration and physical activity level, some some scientists have advised against drinking PJ due to concerns related to high sodium consumption.

Salty drinks can be problematic for certain people, such as those who have high blood pressure, so these types of drinks should be avoided if you’re following a low-sodium diet. The USDA recommends that adults consume up to 2,300 milligrams a day of sodium, and about three ounces of pickle juice will provide one-third of this amount.

It’s possible that drinking PJ may cause reactions including: negatively affected performance due to increased dehydration, a harder time getting rehydrated, stomach upset and nausea, issues with blood pressure. Another issue is that regularly consuming salty foods and drinks builds your “tolerance” to the taste of salt, making you crave saltiness more and reducing the pleasure you get from moderately seasoned, natural foods.

Final Thoughts

Health benefits of pickle juice are debatable, but may include: helping to prevent leg cramps and exhaustion, supporting athletic performance and gut health, and providing some enzymes and antioxidants.
The best way to make pickle juice at home is to ferment your own pickles and then keep the juice. This is easy to do and requires cucumbers, water, salt and optional herbs.
Is pickle juice ever bad for you or likely to cause side effects? Because it’s very high in sodium, it may contribute to dehydration or increased blood pressure in some people. Nausea and an upset stomach are also possible, especially if you drink too much.