Pickle juice: you either love it, hate it, or haven’t given it much thought beyond what’s left in the jar after the last pickle is gone. But lately, this tangy, salty brine has been stealing the spotlight in unexpected ways. From gym bags to wellness routines, pickle juice is popping up in places you’d never expect.

The claims range from curing muscle cramps to regulating blood sugar. But is there any truth to the hype, or is this just another wacky wellness trend that is going viral on social media? We spoke with dietitians to get the real scoop on what happens when you drink pickle juice. Whether you’re a pickle fanatic or just pickle-curious, let’s dive into the buzz surrounding this unlikely star of the health world.

What is pickle juice?

Before diving into the benefits of pickle juice, let’s take a closer look at what you’re actually drinking. Pickle juice, which is essentially just pickle brine, begins its life with humble cucumbers that soak in a brine made of water, salt, and vinegar, transforming them into the tangy pickles we know and love. Depending on the brand, the brine might also be infused with spices like dill, garlic, or even a hint of sweetness. But once the pickles are gone, that leftover liquid is far from ordinary; it’s packed with flavor and, as some claim, potential perks for your health.

Pickle juice nutrition

According to the USDA, 100 mL of The Pickle Juice Company's Pickle Juice contains:

  • Calories: 0
  • Carbohydrates: 0 g
  • Fat: 0 g
  • Fiber: 0 g
  • Sodium: 342 mg
  • Potassium: 29 mg

As you can see, the main components of pickle juice are electrolytes, particularly sodium. This high concentration of salt is responsible for many of its purported benefits (and its potential risks).

There are other pickle juice options out there as well, like pickle juice shots, that may be more concentrated than traditional pickle juice. Other options may have added nutrients (including other electrolytes).

Health benefits of pickle juice

Devotees of pickle juice praise it for a wide range of effects. Here’s what the science says about some of the most popular claims.

Pickle juice may help with muscle cramps.

Pickle juice’s ability to relieve muscle cramps is perhaps its most well-known benefit, especially among athletes. If you’ve ever been sidelined by a sudden, painful cramp during or after exercise, you know how disruptive it can be. "Some data suggests that there may be some truth to the notion that drinking this salty drink may offer some relief," says Toby Amidor, MS, RDN, registered dietitian and author of Health Shots. In fact, one smaller study involving 12 athletes found that drinking pickle juice reduced cramp duration by about 49 seconds compared to those who drank water. Surprisingly, this effect wasn’t due to rehydration or replenishing electrolytes. Instead, researchers believe pickle juice activates certain receptors in the mouth, called TRP channels, which trigger a reflex that calms overactive nerves responsible for the cramp.

Another study explored whether swishing pickle juice in the mouth and spitting it out might be just as effective as drinking it, and how both methods compare to plain water. Results showed that the time to cramp relief was slightly faster for both drinking and rinsing pickle juice compared to water. "These findings suggest that the benefits of pickle juice may come from its ability to stimulate nerve reflexes in the mouth and throat, offering a unique way to calm cramping muscles," per Amidor.

Pickle juice supports hydration.

"When you sweat, you lose both water and electrolytes like sodium and potassium," explains Amidor. "Replenishing these is crucial for staying properly hydrated, especially during intense exercise or on a hot day." Because pickle juice contains both water and sodium, it can be an effective way to rehydrate in specific situations, such as after a tough workout or prolonged sweating in the heat.

While research specifically on pickle juice’s role in rehydration is limited, there is evidence that both sodium and water may positively impact hydration status. The extra sodium helps your body retain water more effectively, making it a useful recovery drink when your body has lost significant amounts of sweat. However, for everyday hydration needs, the high sodium content of pickle juice isn’t necessary and may not be the best choice. "It’s also important to remember that other factors, like glucose and a balance of electrolytes such as potassium and magnesium, play a key role in optimal hydration and recovery," Amidor adds.

It could even out your blood sugar.

Some research suggests that vinegar could help manage blood sugar levels. And since pickle juice can contain vinegar, it's fair to say that drinking it could have the same effect.

One small study evaluating 11 participants with type 2 diabetes consumed either vinegar or a placebo before eating a mixed meal on two separate days, one week apart. The results showed that drinking vinegar was linked to an increased amount of glucose taken up by muscles, lower blood sugar levels, and reduced insulin and triglyceride levels after the meal compared to the placebo. In this study, participants consumed 30 mL of vinegar, so to potentially see similar effects, you would need to drink an equivalent amount of pickle juice that contains vinegar. However, it’s important to check the label to ensure the pickle juice you’re drinking is made with vinegar and not just a salty brine. More data is needed to confirm that vinegar has a true impact on blood sugar control.

Pickle juice could improve your gut health.

Fermented pickles (not just those made with vinegar brine) are a natural source of probiotics, aka beneficial bacteria that play a key role in supporting a healthy gut microbiome. The brine from these pickles also contains these live cultures, meaning that drinking pickle juice may help introduce probiotics into your digestive system.

Data suggests that regularly consuming fermented foods, like fermented pickles, is linked to a healthy gut microbiome, which plays a role in reducing inflammation, supporting your immune system, and improving overall health. While research hasn’t specifically focused on pickle juice, its probiotic content suggests it may offer similar gut health benefits to fermented pickles.

Risks of drinking pickle juice

Despite these potential benefits, it's important to note that pickle juice isn't ideal for everyone. "Pickle juice is quite acidic, which can worsen symptoms of GERD," explains Lauren O’Connor, MS, RDN, registered dietitian, so it may not be suitable for those with acid reflux or sensitive stomachs.

Also, fermented pickles don't undergo a heated pasteurization process so there is the chance that they may contain harmful bacteria, which may be a concern for certain groups of people such as those who are pregnant.

However, the biggest drawback of pickle juice is its extremely high sodium content. A single shot of brine can contain a significant portion of your recommended daily sodium intake, which is 2,300 mg for most adults. "Anyone with high blood pressure, heart disease, or kidney disease should be very cautious with pickle juice," warns O'Connor. "Consuming too much sodium can raise blood pressure and put extra strain on the kidneys."

The bottom line

Pickle juice could do your body good, but you need to drink it in moderation. “If you choose to incorporate pickle juice into your diet, make room for it by avoiding other high sodium foods during the day,” Moore says. Plus, we’ll say it one more time: check with your doctor to get the go-ahead before trying the trend.

Headshot of Rachel Lustgarten, M.S., R.D., C.D.N.

Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.