Short answer

For most healthy adults, yes. Two pinches of table salt in 500 ml of water is a small amount that is generally safe and can be useful after sweating. People on sodium-restricted diets or with certain medical conditions should avoid adding extra salt unless a clinician says it is appropriate.

What “two pinches” likely means

A cooking pinch varies by person. Common measures:

• If 1 pinch ≈ 1/16 teaspoon, then two pinches ≈ 1/8 teaspoon.
• Some people use a larger pinch ≈ 1/8 teaspoon, which would make two pinches ≈ 1/4 teaspoon.

What that equals in sodium, roughly:

• Two small pinches (1/8 tsp total): about 0.7 g salt, ~280 mg sodium in 500 ml.
• Two big pinches (1/4 tsp total): about 1.4 g salt, ~560 mg sodium in 500 ml.

These amounts are modest compared with a typical daily sodium limit of about 2,000 mg.

When it can be helpful

• Light to moderate sweating from exercise, hot weather, or physical work.
• You prefer a very mild salty taste to encourage drinking.
• You want a simple at-home mix without added sugar or flavoring.

When to be cautious or avoid

• You have high blood pressure, kidney disease, heart failure, preeclampsia, or you have been told to limit sodium.
• You already eat a high-sodium diet.
• You are not sweating and just need routine daily hydration. In that case, plain water is usually fine.

How it compares to common mixes

• Two small pinches in 500 ml gives a sodium level similar to many sports drinks per serving.
• Two big pinches is still below the sodium in standard oral rehydration solutions, which are designed for significant fluid loss.

Practical tips

• Start small: use two small pinches, taste, and adjust only if needed.
• Use iodized salt unless you get iodine from other reliable sources.
• If you want a simple electrolyte-style drink, you can add a squeeze of citrus. For heavy sweat sessions, some people also add a small amount of sugar to aid absorption.
• If you notice swelling, unusual thirst, or you feel unwell after salty drinks, stop and return to plain water.

Bottom line

Two pinches of salt in 500 ml is generally safe for healthy adults, especially around sweat-inducing activity. Keep portions modest, listen to your body, and follow medical advice if you have any condition that requires sodium limits.