Can I drink boiled rice water every day? A deep dive into the pros and cons

October 30, 2025 •

4 min read

Used for centuries in Asian cultures for its medicinal properties, rice water is a simple and cost-effective remedy for a variety of health and beauty concerns. But as interest in this traditional drink grows, a key question remains for many: can I drink boiled rice water every day? The answer, like with many health trends, is nuanced and depends on factors like preparation, moderation, and individual health.

Quick Summary

This article examines the potential benefits and risks of consuming boiled rice water daily. It covers its nutritional content, its traditional use for digestive health and hydration, and important safety considerations related to heavy metals and blood sugar. Learn how to prepare it safely and understand the importance of moderation.

Key Points

Moderation is paramount: While occasional use for specific issues like diarrhea or dehydration is generally safe, consuming large quantities of boiled rice water daily is not recommended.
Consider the arsenic risk: Rice can contain arsenic, and chronic exposure through excessive rice water consumption is a significant health concern, potentially leading to serious conditions over time.
Ensure safe preparation: Thoroughly rinse rice and boil it in excess water to reduce arsenic content. Store the resulting liquid in a clean container for a maximum of one week.
Consult a professional for medical conditions: Individuals with diabetes or a predisposition to constipation should consult a healthcare provider before daily rice water consumption due to its carbohydrate and starch content.
Explore fermented options cautiously: Fermented rice water can offer probiotic benefits, but it also increases the risk of bacterial growth if not prepared and stored properly.
Rely on balanced hydration: For consistent hydration and energy, plain water and a balanced diet remain the safest and most effective options. Rice water should be viewed as a supplemental remedy rather than a daily staple.

The Nutritional Profile and Traditional Uses of Rice Water

Boiled rice water, often called kanji or maand, is the starchy liquid left behind after cooking rice. It’s rich in carbohydrates, providing a quick source of energy, and contains trace amounts of several essential nutrients.

Potential Benefits of Moderate Daily Consumption

For those who consume it in moderation, there are several potential health advantages associated with drinking boiled rice water:

Aids Digestive Health: The starchy properties can soothe the gut lining and help alleviate digestive issues such as diarrhea. It provides a binding agent that helps promote more stable bowel movements.
Boosts Hydration and Energy: Rich in electrolytes like potassium and magnesium, rice water can effectively rehydrate the body after physical activity or illness. The easily digestible carbohydrates provide a gentle energy lift without straining the digestive system.
Supports Gut Microbiome: Especially when fermented, rice water can act as a prebiotic, promoting the growth of beneficial bacteria in the gut, which can improve overall gut health and immunity.
Offers Relief for Skin and Hair: While primarily known for internal consumption, rice water's nutrients, including vitamins B and E, are also beneficial when applied topically. It can help soothe irritated skin and improve hair strength and shine.

The Risks and Precautions of Excessive Intake

Despite its benefits, consuming large quantities of boiled rice water every day can lead to significant health risks, primarily due to the issue of arsenic contamination. Rice plants readily absorb arsenic, a toxic heavy metal, from the soil.

Arsenic Exposure: Chronic, high exposure to arsenic through contaminated rice water can lead to serious health problems, including an increased risk of cancer, heart disease, and kidney damage. Cooking rice in excess water and draining it can reduce arsenic levels by up to 60%, but this doesn't eliminate the risk entirely.
Constipation: As a treatment for diarrhea, the high starch content in rice water works to bind stools. However, consuming it excessively can have the opposite effect, leading to constipation.
Blood Sugar Spikes: For individuals with diabetes or prediabetes, the high carbohydrate load in rice water could cause a spike in blood sugar levels. They should exercise caution and consult a healthcare provider before regular consumption.
Mineral Imbalance: Excessive intake of rice water can lead to a mineral imbalance in the body.

How to Safely Prepare and Consume Rice Water

To minimize risks and maximize benefits, safe preparation and moderation are key. Here is a step-by-step guide:

Rinse Thoroughly: Before cooking, rinse the rice several times in clean water to remove surface dirt and some contaminants.
Boil with Excess Water: A common ratio is 3 tablespoons of rice to 2 cups of water. Bring it to a boil and simmer for 20-30 minutes. Using fresh, clean water is essential.
Strain and Store: Strain the milky liquid into a clean, airtight glass container. It can be stored in the refrigerator for up to a week. Discard any that develops a strange smell or texture.
Practice Moderation: Limit consumption to 1-2 cups per day. Listen to your body and discontinue use if you experience adverse effects like bloating or constipation.

Boiled Rice Water vs. Other Daily Beverages

To put rice water's role in a daily diet into perspective, here is a comparison with other common beverages:


Feature	Boiled Rice Water (Moderate Intake)	Plain Water	Sports Drinks	Fermented Rice Water
Hydration	Excellent for rehydration	Essential for daily hydration	Excellent for electrolyte replenishment	Good, with probiotic benefits
Nutrients	Trace vitamins (B, E), minerals, and amino acids	No nutrients	Electrolytes, high sugar content in many brands	Enhanced vitamin and antioxidant content
Probiotics	None in unfermented form	None	None	Rich in beneficial bacteria
Energy Source	Provides carbohydrates for a mild energy boost	No energy source	Provides sugar-based energy	Carbohydrate-based energy source
Cost	Very low	Very low (tap water)	Varies, can be expensive	Very low
Primary Risk	Arsenic contamination with excessive intake	Generally safe	High sugar, artificial ingredients	Potential bacterial growth if improperly prepared

Conclusion: The Verdict on Drinking Rice Water Daily

So, can you drink boiled rice water every day? In moderation, yes. A cup or two per day can offer benefits for digestion and hydration for many healthy individuals. However, daily consumption, particularly in large quantities, carries significant health risks, especially concerning arsenic exposure. Because rice naturally absorbs arsenic from the environment, there is no way to completely eliminate this risk. It is crucial to source clean rice, prepare it safely by boiling in excess water, and avoid overconsumption.

Ultimately, while boiled rice water has its place as a traditional remedy for short-term issues like diarrhea or dehydration, it is not a miraculous cure-all. A balanced diet and adequate intake of plain water remain the safest and most effective strategy for daily hydration and nutritional needs. Always consult with a healthcare provider before making significant changes to your daily diet, especially if you have pre-existing health conditions like diabetes. You can explore more about traditional remedies and their scientific backing on health platforms like Tua Saúde.

Keypoints

Moderation is key: While moderate consumption of boiled rice water can offer digestive and hydration benefits, it is not recommended to drink large amounts daily due to potential health risks.
Be aware of arsenic: Rice naturally absorbs arsenic, and chronic, high consumption of rice water can increase exposure to this toxic heavy metal.
Prioritize safe preparation: To minimize arsenic risk, thoroughly rinse rice and cook it in excess water, discarding the remaining liquid after straining.
Avoid with certain conditions: Individuals with diabetes or those prone to constipation should be cautious, as the high starch content can affect blood sugar and bowel regularity.
Seek expert advice: Always consult a healthcare professional before incorporating rice water into your daily routine, especially if you have underlying health issues.

Frequently Asked Questions

Boiled rice water contains electrolytes like potassium and magnesium, which aid in rehydration and provide an energy boost from its carbohydrates. It can also help soothe digestive issues like diarrhea due to its starchy content.

Healthcare professionals suggest limiting intake to 1-2 cups per day to minimize risks and ensure moderation. Always listen to your body and consult a doctor, especially if you plan to make it a daily habit.

Rice plants can absorb arsenic from soil, which can leach into the water during boiling. Excessive, long-term consumption of rice water can increase your exposure to this toxic heavy metal, potentially leading to serious health issues.

To reduce arsenic, you can cook rice in a larger volume of water and drain the excess, which can lower the arsenic content by 40-60%. Using fresh, clean water and thoroughly rinsing the rice beforehand also helps.

Individuals with diabetes or prediabetes, those prone to constipation, and people with known allergies to rice should avoid daily or excessive consumption. The high carbohydrate content can affect blood sugar, and the high starch can worsen constipation.

Fermented rice water can contain probiotics that support gut health. However, it also carries a higher risk of bacterial growth if not properly prepared and stored. Always be cautious and ensure proper hygiene.

While some claim rice water aids weight loss by promoting a feeling of fullness, there is no strong scientific evidence to support this. It is a low-calorie drink but should not be considered a miracle cure.