Pickle Juice: From Hangovers to Cramps, What Science Really Says
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4 Potential Health Benefits of Pickle Juice

4 Potential Health Benefits of Pickle Juice
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Published on August 8, 2025
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Social media users are touting pickle juice as a remedy for hangovers, menstrual cramps, and even acne-prone skin. It can be sipped from the pickle jar or purchased as a sports drink.

But is this trendy liquid actually good for you? Here’s what you need to know about pickle juice nutrition, who should try drinking it, and how to incorporate pickle juice into a healthy diet.

Pickle Juice Nutrition Facts

Although ingredients vary among brands, pickle juice primarily consists of water, salt, vinegar (sometimes), and spices or flavorings.

 The following is the nutrition information for 1 ounce (oz) of pickle juice, per the U.S. Department of Agriculture (USDA).

  • Calories: 0
  • Total fat: 0 grams (g)
  • Saturated fat: 0 g
  • Trans fat: 0 g
  • Cholesterol: 0 g
  • Sodium: 103 milligrams (mg)
  • Total carbohydrate: 0 g
  • Dietary fiber: 0 g
  • Total sugars: n/a
  • Protein: n/a
  • Vitamin D: n/a
  • Vitamin C: 2 mg
  • Calcium: n/a
  • Iron: n/a
  • Potassium: 8.7 mg

4 Possible Health Benefits of Pickle Juice You Should Know About

Research suggests there may be perks to sipping this salty beverage. Here are a few.

1. Pickle Juice May Aid in Exercise Performance

Pickle juice is rich in sodium, an electrolyte (a mineral that carries an electric charge) that’s key for maintaining the body’s fluid levels.

 Since sodium is lost through sweat, you should replace it during exercise — especially if your workout is longer than 60 minutes or takes place in a hot, humid environment.

“Some experts believe pickle juice may help endurance athletes who need extra sodium without added sugar during exercise,” says EA Stewart, RDN, a registered dietitian-nutritionist and the founder of Spicy RD Nutrition in San Diego.

On the other hand, research hasn’t found that pickle juice is particularly effective in improving exercise performance.

Pickle Juice May Ease Muscle Cramps

Pickle juice may reduce muscle cramping (a sudden tightening of a muscle).

 This effect is often credited to the juice’s sodium content, since sodium is an electrolyte. But there seems to be more going on here. Pickle juice also contains acetic acid, which may stimulate a receptor in the throat that triggers nerves to “release” cramps, per a study.

Not all research agrees with this finding. One review concluded that both pickle juice and water can be effective for relieving exercise-induced muscle cramps.

2. Pickle Juice May Contain Antioxidants

Research finds that the juice portion of pickles themselves contain compounds like phenolic acids, which have antioxidant properties.

 Antioxidants are substances found in foods like fruits and vegetables that counteract free radicals (unstable molecules that can cause cell damage).

That said, less is known about the antioxidant content in the brine (the liquid in the pickle jar) itself, and it’s not something you want to rely on as a concentrated source of antioxidants, says Kaytee Hadley, RDN, a registered dietitian-nutritionist and the founder of Holistic Health and Wellness in Richmond, Virginia. Instead, focus on adding plant foods like whole pickles to your diet.

3. Pickle Juice May Stabilize Blood Sugar

Pickle juice contains vinegar, which may help control blood sugar in people with diabetes.

 Research is limited and existing studies included only small sample sizes, so it’s unclear how much vinegar needs to be consumed to get this benefit.
And, just because pickle juice contains vinegar doesn’t mean it’s useful in managing blood sugar, says Stewart. Some research suggests it may reduce post-meal blood sugar spikes, but this benefit hasn’t been replicated in large-scale studies.

Another caveat: Diabetes is associated with an increased risk of high blood pressure (hypertension). So the high sodium content of pickle juice may be a problem for people with diabetes, Stewart adds.

4. Pickle Juice May Support Gut Health

Some pickles, including traditional dill pickles, are fermented. (Fermentation occurs when bacteria produce acids that preserve the food and alter its flavor.)

 “Fermented vegetables provide a source of natural probiotics, which are great for the gut microbiome [the microorganisms in the gastrointestinal tract] and inflammation,” says Hadley.
But not all pickles are made through fermentation; many are pickled in vinegar. Using vinegar kills all types of bacteria, including “good” bacteria that preserve food.

 So, these pickles don’t provide probiotics in the juice, says Hadley.
To find a fermented pickle, visit the refrigerated section of the grocery store. Look for unpasteurized fermented pickles, which may contain the words “live cultures” or “probiotic” on the label.

Note that, while research indicates that fermented pickles provide probiotics, it’s unclear how much is retained in the liquid itself, says Abigail Hueber, RD, a functional dietitian and the owner of Above Health Nutrition in Boston.

How to Incorporate Pickle Juice Into Your Lifestyle

Pickle juice doesn’t have to become a staple in your diet, but it can be used in a few ways. Given its high-sodium content, it’s also important to avoid going overboard on the salt. Here’s what to keep in mind.

Practical Tips on Consuming Pickle Juice

Interested in giving pickle juice a go? Here are some ideas for incorporating it into your day.

  • Know your options. Pickle juice is available as a sports drink or “shot.” Or, if you have a jar of pickles at home, you can drink the liquid in the jar.
  • Limit your intake. Pickle juice is abundant in sodium, says Hueber. That’s not always a bad thing, since pickle juice can provide athletes a high quality source of sodium compared with other salty foods like packaged crackers or chips. “I recommend sticking to a quarter-cup (two ounces) or less,” Hueber says. Drinking more can cause side effects like bloating and loose stools, she says. In addition, make sure pickle juice fits within your overall sodium intake — the recommended limit for sodium is 2,300 mg per day.

  • Use as a sports drink. Endurance exercise offers the ideal occasion to consume pickle juice, says Stewart. Try it as a swap for a traditional sports drink during a training session. This allows you to assess how well your gut tolerates pickle juice before you use it during a competition or race, Stewart notes.
  • Balance with potassium. Potassium, another electrolyte, balances sodium levels. Be sure to include plenty of foods high in potassium in your diet, including oranges, bananas, broccoli, spinach, nuts, milk, yogurt, and fish.

  • Start slow. When incorporating fermented foods like pickle juice into your diet, ramp up slowly to limit the gastrointestinal discomfort that can result from consuming too much too quickly, Hadley says.

How to Try It

Not sure what to do with pickle juice? Here are a few ways to use it.

  • Drink it straight. Take small sips of pickle juice during or after a workout. Be sure to limit your consumption to 2 oz per day, as Hueber recommends.
  • Pickle other veggies. Have leftover pickle juice? Slice up cucumbers, red onions, carrots, and green beans. Boil the leftover pickle juice first, then, pour over the vegetables and refrigerate for at least five hours before enjoying.
  • Use it as a vinegar substitute. Pickle juice’s briny flavor is a perfect stand-in for vinegar in homemade marinade, dressing, and tuna, potato, or chicken salad. “You’ll get a similar punchy kick,” says Hadley. Also, try marinating beef in pickle juice before cooking to improve the meat’s texture.

The Takeaway

  • While the ingredients vary, pickle juice often consists of water, salt, vinegar, and spices or flavorings.
  • Pickle juice may provide limited benefits, such as blood sugar management, gut-healthy probiotics, and antioxidants.
  • Some experts recommend using pickle juice as a sports drink during endurance exercise because of its high sodium content.
  • Stick to small amounts of pickle juice (about two ounces per day) to limit sodium intake.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Pickle juice, sport drink. U.S. Department of Agriculture. July 29, 2021.
  2. Electrolytes. Cleveland Clinic. September 24, 2021.
  3. Nutrition for Athletes: Gaining an Understanding of Sports Nutrition. National Academy of Sports Medicine.
  4. Peikert J et al. Pre-Exercise Ingestion of Pickle Juice, Hypertonic Saline, or Water and Aerobic Performance and Thermoregulation. Journal of Athletic Training. March-April 2014.
  5. Muscle cramp. Mayo Clinic. March 7, 2023.
  6. Marosek H et al. Quantitative Analysis of the Acetic Acid Content in Substances Used by Athletes for the Possible Prevention and Alleviation of Exercise-Associated Muscle Cramps. Journal of Strength and Conditioning Research. June 2020.
  7. Georgieva J et al. Effectiveness of Mouth Rinsing versus Ingesting Pickle Juice for Alleviating Electrically Induced Cramp in Physically Active Adults. Applied Sciences. December 19, 2021.
  8. Ciniviz M et al. Determination of phenolic acid profiles by HPLC in lacto‐fermented fruits and vegetables (pickle): Effect of pulp and juice portions. Journal of Food Processing and Preservation. May 11, 2020.
  9. Free Radical. National Cancer Institute.
  10. Cheng LJ et al. A systematic review and meta-analysis: Vinegar consumption on glycaemic control in adults with type 2 diabetes mellitus. Journal of Advanced Nursing. February 2020.
  11. Behera SS et al. Traditionally fermented pickles: How the microbial diversity associated with their nutritional and health benefits? Journal of Functional Foods. July 2020.
  12. How to make fermented pickles. University of Minnesota Extension. 2022.
  13. In a Pickle? Unveiling Gut-Friendly Pickles for Your Health. Stanford Lifestyle Medicine. October 5, 2023.
  14. Sodium in Your Diet. Centers for Disease Control and Prevention. March 5, 2024.
  15. Potassium. National Institutes of Health Office of Dietary Supplements. March 22, 2021.
  16. Incili CA et al. Evaluation of homemade fermented pickle juice as a marinade: Effects on the microstructure, microbiological, physicochemical, textural properties, and sensory attributes of beef strip loin steaks. Meat Science. November 2023.
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Kayli Anderson, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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