Is Drinking Pickle Juice Actually Good for You? Dietitians Explain

Pickle juice has become a popular beverage in the athletic space, thanks to its reputation for relieving muscle cramps. Even some non-athletes are drinking the briny liquid just for its purported health benefits. But is pickle juice really a magical elixir—and should you be sipping it every day? As it turns out, the potential perks are nuanced and depend on the specific person. We asked dietitians to break down the health benefits of drinking pickle juice, plus things to consider (whether or not you're an athlete).

Benefits of Pickle Juice

Here's what drinking pickle juice may do for the body, according to experts.

Provides Electrolytes

"Electrolytes are minerals that conduct electrical signals in the body," says Taylor D'Anna, RD, CLC, registered dietitian at Hackensack University Medical Center. "This is so important for your body's cells to function, maintain pH levels, initiate muscle contractions, and maintain your fluid balance," D'Anna says. However, we lose electrolytes every day through sweating, breathing, urination, and bowel movements, says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian and adjunct professor at Virginia Tech.

For athletes in particular, replacing electrolytes lost through sweat is a priority.  That's why pickle juice has become so popular. "Pickle juice is naturally rich in sodium, the main electrolyte we lose in sweat," says Ehsani. But as D'Anna notes, it contains little to no potassium and magnesium, which are also important to replace after exercise. In other words, pickle juice may help, but it's not the gold standard for replacing electrolytes.

Relieves Muscle Cramps

"Pickle juice contains both sodium and vinegar, two components responsible for helping to relieve muscle cramps," says Ehsani. First, sodium can help replenish electrolytes lost in sweat. (Electrolytes like sodium are involved in muscle contractions, so losing too much can cause cramps.) Meanwhile, vinegar is thought to trigger nerve signals that cause motor neurons to stop firing, thereby stopping muscle spasms, says Ehsani.

But take note: There are many possible reasons for muscle cramps, so you'll want to check in with a sports dietitian rather than relying on pickle juice. Examples include low carb or calorie intake, overtraining, lack of rest and recovery days, or mineral or electrolyte deficiencies, according to Ehsani.

Offers Some Antioxidants

Pickle juice contains some antioxidants, though its exact amount depends on the recipe, says D'Anna. She explains further: "Cucumbers are a good source of vitamin C and beta carotene, however some of these benefits are reduced in the pickling process." Additionally, vinegar has acetic acid, which also provides antioxidant qualities. And if your pickles are made with garlic? They'll contain allicin, a compound known for its antioxidant and anti-inflammatory properties, says D'Anna. Also, some pickle brands use dill and peppercorns, which contain antioxidant flavonoids and tannins, she says.

While all of these compounds are a welcome addition to a healthy diet, you're likely getting a relatively modest amount when consuming pickle juice, D'Anna says.

Encourages Water Intake

Theoretically, pickle juice can help you hydrate—but not in the way you might think. Most people are likely only drinking a "shot" (or 2 to 3 ounces) of pickle juice, so it’s not adding much hydration, says Ehsani. Plus, pickle juice for athletic performance is typically sold in small quantities, about 1- to 3-ounce bottles, she notes.

"However, due to pickle juice's salty nature, it actually can help a person drink more fluid," Ehsani says. That's because sodium increases thirst. "This is especially helpful for athletes, as it will get them to drink more fluids, which in turn will help hydrate," says Ehsani.

May Help Regulate Blood Sugar

Another hypothetical benefit of drinking pickle juice is that it may help regulate blood sugar. The reason? It contains vinegar, which has been shown to improve insulin sensitivity and reduce blood sugar spikes, Ehsani says. "However, while pickle juice is low in carbs, it is still high in sodium. For those who have blood sugar concerns or type 2 diabetes, it's actually recommended to keep sodium intake to 1500 milligrams per day," says Ehsani. Thus, she doesn’t recommend consuming pickle juice regularly for blood sugar support.

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Is Pickle Juice Healthy?

While pickle juice is great for active people and athletes who lose a lot of sodium through exercise, it's not necessary for the average person to start drinking it, says Ehsani. This is due to its high sodium content, which most people are already overconsuming, according to Ehsani.

Even then, D'Anna isn’t convinced most athletes will be swapping their Gatorade cups for pickle jars anytime soon. "While generally a lower sugar option to many other electrolyte drinks, it contains very little to no potassium or magnesium, which makes it a less complete electrolyte replacement," says D’Anna.

With that in mind, consider using pickle juice as an interesting (and resourceful!) cooking ingredient, rather than a trendy wellness drink. You can use it as a brine, in marinades, or in dressings, says Ehsani. It's also popular in briny cocktails and incorporated into dips.

Things to Consider

If you're being treated for a medical condition, talk to your physician before drinking pickle juice, says D'Anna. "Pickle juice contains a lot of sodium, so people with high blood pressure, kidney disease, heart failure, or diabetes may want to avoid this in their diet," she says. Also, "the vinegar in pickle juice is acidic and can make ulcers or heartburn worse," says D'Anna.

How Much to Drink

If you're an athlete or active person without the aforementioned conditions, you can enjoy pickle juice safely. Ehsani recommends consuming between 1 and 3 ounces at a time. While you're at it, be mindful of your sodium intake from other foods and limit pickle juice if you're prone to heartburn or sensitive teeth.