Beyond Water: What is best to drink for puffy eyes?

October 6, 2025 •

4 min read

A significant portion of the global population does not meet daily water intake recommendations, and this chronic dehydration can exacerbate eye puffiness. Understanding what is best to drink for puffy eyes? goes beyond just plain water and involves selecting beverages that actively reduce fluid retention and inflammation.

Quick Summary

This guide details effective hydration strategies, beneficial herbal teas, and key beverages to limit for managing eye puffiness. It explains how certain drinks can reduce fluid retention and calm inflammation, offering natural relief for swollen eyes.

Key Points

Prioritize Plain Water: Staying well-hydrated is the most effective way to prevent the body from retaining excess fluid that causes puffiness.
Sip on Green Tea: The antioxidants and caffeine in green tea can reduce inflammation and constrict blood vessels, decreasing swelling.
Choose Soothing Chamomile: For evening hydration, caffeine-free chamomile tea offers anti-inflammatory benefits to soothe skin without disrupting sleep.
Avoid Alcohol and Excessive Caffeine: Both substances act as diuretics, leading to dehydration and increased fluid retention and swelling around the eyes.
Limit Sodium Intake: Excess sodium causes water retention, so reduce consumption of salty foods and beverages to minimize puffiness.
Incorporate Infused Water: Add slices of cucumber or lemon to water to boost flavor and provide additional anti-inflammatory benefits.

The Core of Hydration: Why Plain Water is Non-Negotiable

One of the most fundamental strategies for combating puffy eyes is ensuring adequate hydration with plain water. When the body is dehydrated, it goes into a self-preservation mode, causing it to retain any available fluid. This fluid retention can accumulate in areas with delicate skin, such as the under-eye region, leading to noticeable swelling. A daily intake of eight to ten glasses of water helps flush out excess sodium and other toxins, thereby preventing this fluid buildup and supporting overall skin health. Consistency is key; spreading water intake throughout the day is more effective than drinking a large amount at once.

Beneficial Infused Waters

For those who find plain water unappealing, infusing it with certain fruits and herbs can make hydration more palatable and add extra benefits.

Cucumber water: The high water content of cucumbers, combined with their anti-inflammatory properties, makes this a refreshing and effective choice.
Lemon water: Lemons contain antioxidants that can help reduce inflammation. Drinking a glass of lemon water in the morning can kickstart your hydration and support a healthy system.
Mint-infused water: Mint has soothing, anti-inflammatory properties that can help reduce swelling.

Beyond Water: Herbal Teas with Anti-Inflammatory Benefits

Certain teas offer more than simple hydration; they provide compounds that can actively reduce puffiness and soothe the delicate skin around the eyes.

Green Tea: Rich in antioxidants and flavonoids, green tea has documented anti-inflammatory effects. Its caffeine content, when consumed in moderation, can act as a natural diuretic, helping to reduce fluid retention. For topical relief, chilled green tea bags are a popular remedy due to the caffeine and tannins that constrict blood vessels.
Chamomile Tea: Known for its calming properties, chamomile contains antioxidants that help soothe inflamed skin. It is a gentle, caffeine-free option, particularly beneficial for evening consumption when avoiding stimulants is advised.
Dandelion Tea: Dandelion acts as a natural diuretic, which can help the body release stored water. This can be particularly useful when puffiness is caused by general fluid retention.

Beverages to Reduce and Avoid for Puffy Eyes

Just as some drinks help, others can worsen the problem. Limiting or avoiding these beverages is a critical step for managing eye puffiness.

Excessive Caffeine: While moderate amounts of caffeine can help topically, high consumption can lead to dehydration due to its diuretic effects. This can cause the body to retain water, exacerbating puffiness. It is particularly wise to avoid coffee and other caffeinated drinks close to bedtime.
Alcohol: Alcohol is a known dehydrator and inflammatory agent. It can disrupt sleep patterns and cause the body to swell, leading to a bloated face and eyes. A full glass of water should be consumed for every alcoholic beverage.
High-Sodium Drinks and Processed Juices: Many store-bought juices and sports drinks contain high levels of sugar and sodium. Excess sodium intake is a primary cause of water retention.

Lifestyle Factors and Their Impact on Eye Puffiness

Dietary habits are only one part of the equation. Addressing other lifestyle factors can significantly improve the appearance of puffy eyes.

Sleep: Poor sleep can slow blood flow, leading to fluid pooling under the eyes. Aim for 7-9 hours of quality sleep per night.
Elevating your head: Sleeping with your head slightly elevated can prevent fluid from accumulating around the eyes overnight.
Exercise: Regular physical activity promotes circulation and lymphatic drainage, which helps move fluid buildup.
Allergy Management: Allergies can cause inflammation and swelling around the eyes. Identifying and avoiding triggers or using antihistamines can help.

Comparison of Hydrating and Soothing Beverages


Beverage	Primary Benefit	Anti-Inflammatory	Antioxidant	Caffeine Content	Best Time to Drink
Plain Water	Core Hydration, Flushes Sodium	Low (indirectly)	No	None	All Day
Green Tea	Reduces Swelling (caffeine constricts vessels)	Yes	High	Moderate	Morning/Afternoon
Chamomile Tea	Calms and Soothes	Yes	High	None	Evening/Before Bed
Cucumber Infused Water	Adds Flavor, Hydrates	Yes	Low	None	All Day
Dandelion Tea	Acts as a Natural Diuretic	Yes	Moderate	None	All Day (in moderation)

Conclusion: A Holistic Approach to Beating the Puff

Ultimately, the best strategy for managing puffy eyes involves a holistic approach that prioritizes hydration from multiple sources while limiting dehydrating and inflammatory drinks. Plain water is the foundation, supported by antioxidant-rich green tea and calming chamomile tea. Avoiding excess caffeine, alcohol, and high-sodium drinks is also crucial to prevent fluid retention. By combining smart beverage choices with positive lifestyle changes like adequate sleep and reducing salt intake, you can effectively reduce eye puffiness and support healthier, brighter-looking eyes naturally. For persistent issues, consulting a healthcare professional is always the best course of action.

10 Ways to Get Rid of Puffy Eyes - Healthline

Frequently Asked Questions

Yes, drinking plenty of water is one of the most effective methods to reduce puffy eyes. Dehydration causes your body to hold onto fluid, which can accumulate under the delicate skin of the eyes. Proper hydration helps flush out excess sodium and prevents this retention.

The effect of caffeine depends on its application. Topically, chilled green or black tea bags can help constrict blood vessels and reduce swelling. However, excessive intake of caffeinated drinks can dehydrate you, making puffiness worse.

Certain herbal teas, like chamomile and dandelion, can help reduce puffiness due to their anti-inflammatory and diuretic properties. These are caffeine-free options, making them great choices for evening consumption.

A high-sodium diet directly contributes to eye puffiness because sodium causes your body to retain water. This fluid retention is often most noticeable in the thin skin around the eyes. Reducing salt in your diet can significantly help reduce puffiness.

Yes, infusing water with fruits like cucumber or lemon can encourage better hydration while providing anti-inflammatory benefits. Cucumber water is particularly effective due to its high water content and natural soothing properties.

A caffeine-free herbal tea, such as chamomile, or simply a glass of plain water, is the best choice before bed. Avoid fluids in the few hours right before sleep to prevent them from pooling around your eyes overnight.

Yes, maintaining a proper electrolyte balance is crucial. Potassium-rich foods and drinks help balance sodium levels and flush out excess water. Adding electrolytes to water may improve hydration and reduce fluid retention.