Does rice water good to drink? An Honest Look at Benefits, Risks, and Safety

Historically celebrated in many cultures for its benefits to skin, hair, and overall wellness, the simple starchy liquid known as rice water has recently surged in popularity. This has many asking, does rice water good to drink, or does it pose hidden health risks?

Quick Summary

This article examines the purported health benefits of drinking rice water, including digestive aid and hydration, alongside significant concerns like arsenic contamination.

Key Points

• Arsenic Risk is Significant: Drinking rice water exposes you to inorganic arsenic, a known carcinogen, especially if the rice is from a high-risk area.

• Limited Nutritional Value: Despite containing some minerals and vitamins, rice water is not a nutritionally dense drink and cannot replace a balanced diet.

• Proper Preparation Minimizes Harm: To reduce arsenic, it is best to cook rice with excess water and discard the liquid, contradicting the goal of drinking it.

• Avoid for Vulnerable Populations: Infants, young children, and individuals with certain health conditions like diabetes should not drink rice water due to heightened risks.

• Safer Hydration and Digestive Remedies Exist: For benefits like hydration or soothing an upset stomach, safer and more effective alternatives are widely available.

What is Rice Water?

Rice water is the starchy liquid leftover after soaking or boiling rice. It has been a traditional home remedy in various cultures for centuries, primarily for topical applications like hair rinses and facial toners. Some also consume it internally, believing it offers health advantages. Its composition includes small amounts of B vitamins, minerals, amino acids, and carbohydrates.

The Potential Health Benefits of Drinking Rice Water

Advocates suggest several potential health benefits, mainly based on traditional use.

• Aids Digestion: The starch can soothe the gut, potentially helping with indigestion, bloating, gastritis, and even diarrhea by firming stools and preventing dehydration.
• Boosts Energy: Carbohydrates provide a mild energy lift.
• Promotes Hydration: Starch helps the body retain water, aiding hydration, especially when electrolytes are added.
• Supports Gut Health: Fermented rice water may act as a probiotic.
• Soothes Inflammation: May help reduce gut inflammation.

The Serious Health Risks of Drinking Rice Water

Scientific concerns highlight risks, particularly from arsenic.

• Arsenic Contamination: Rice absorbs inorganic arsenic, a toxic carcinogen, from the soil. This arsenic can transfer to the water, especially in certain regions. Long-term, even low-level exposure is linked to increased risks of cancer, cardiovascular disease, and diabetes.
• Digestive Discomfort: High starch content can cause constipation in some individuals, especially with daily, large amounts.
• Not a Nutritional Powerhouse: It's not a concentrated source of nutrients and shouldn't replace a balanced diet.

Comparison of Drinking Rice Water: Benefits vs. Risks

Aspect	Potential Benefits	Significant Risks
Digestion	Can soothe an upset stomach, aid with diarrhea, and potentially improve gut health through probiotics (if fermented).	Excessive starch can lead to constipation. Potential for bacterial contamination if not prepared and stored hygienically.
Hydration & Energy	Provides carbohydrates for a mild energy boost and helps replenish electrolytes, supporting hydration, especially during hot weather or illness.	Contains low levels of vital nutrients compared to other foods and drinks. Can't replace a balanced diet.
Safety	Generally considered a low-cost, accessible remedy for minor ailments.	High risk of inorganic arsenic contamination, a toxic carcinogen, particularly if the rice source or water is contaminated. Risks of long-term exposure include cancer and diabetes.
Preparation	Simple and inexpensive to prepare at home using boiling or soaking methods.	Washing rice and using a high water-to-rice ratio, then discarding the water, is the recommended method to reduce arsenic, contradicting the practice of drinking the water.

How to Properly Prepare Rice to Minimize Arsenic

While no method fully eliminates risk, precautions can reduce arsenic exposure if you choose to drink rice water. The most effective method to reduce dietary arsenic intake is discarding the water.

Recommended steps:

• Use a Low-Arsenic Rice Source: Choose rice from areas with low arsenic levels.
• Wash Thoroughly: Rinse rice multiple times before cooking.
• Cook with Excess Water: Use a high water-to-rice ratio (e.g., 6-10:1) and discard the water. This can reduce arsenic by up to 50%.
• Store Safely: Refrigerate fresh rice water in a sealed container for no more than 2-3 days.

Conclusion

Despite traditional uses for digestion and hydration, drinking rice water carries a significant risk of arsenic contamination. The most effective way to reduce arsenic exposure from rice is to discard the cooking water. Therefore, the risks generally outweigh the benefits, especially if the rice source is unknown or from high-risk areas. Safer alternatives for hydration and digestive issues exist. Consulting a healthcare professional is recommended for persistent issues. The World Health Organization provides information on arsenic contamination. Drinking rice water daily is not recommended.

Key Takeaways

• Arsenic is a Major Concern: Drinking rice water carries a risk of consuming inorganic arsenic, a known carcinogen linked to cancer, diabetes, and other health issues.
• Traditional Use vs. Modern Risks: While traditionally used for digestion and hydration, modern analysis reveals the serious, long-term health risks associated with arsenic contamination in rice.
• Preparation Matters: Cooking rice in excess water and discarding the liquid is the most effective way to reduce arsenic content, negating the practice of drinking the water.
• Not a Nutritional Substitute: Rice water is not a powerful source of vitamins and minerals and is a poor replacement for a balanced, nutrient-rich diet.
• Consider Safer Alternatives: For hydration or digestive issues, safer alternatives like plain water with electrolytes or other known remedies should be prioritized over rice water.
• Avoid for Vulnerable Groups: Infants, young children, and diabetics should specifically avoid consuming rice water due to heightened arsenic vulnerability and carbohydrate concentration.

FAQs

Q: Is it safe to drink rice water every day? A: No, it is not safe to drink rice water daily due to the risk of consuming inorganic arsenic, which can accumulate in the body over time and lead to serious health problems like cancer and diabetes.

Q: How do I reduce the arsenic risk if I still want to consume rice water? A: The most effective method to reduce arsenic is to use a high water-to-rice ratio (6:1 or more) when boiling, and discard the water afterward. This, however, means you are discarding the liquid often used as 'rice water'. If drinking it, ensure your rice source is known to be low in arsenic and always wash thoroughly.

Q: Who should absolutely avoid drinking rice water? A: Infants and young children should avoid rice water due to heightened vulnerability to arsenic's neurotoxic effects. Diabetics and prediabetics should also avoid it because of the high carbohydrate content impacting blood sugar. People with rice allergies should also refrain from consuming it.

Q: Can drinking rice water cause digestive problems? A: While it can soothe some stomach issues, excessive consumption of rice water can lead to constipation due to its high starch content.

Q: Is fermented rice water safe to drink? A: Fermented rice water contains probiotics, but it still carries the same risk of arsenic contamination as regular rice water. Additionally, if not prepared hygienically, it can introduce harmful bacteria.

Q: Is there a difference in arsenic risk between brown rice and white rice water? A: Yes, brown rice tends to have higher levels of inorganic arsenic than white rice because arsenic accumulates in the outer bran layer, which is removed to make white rice. Therefore, brown rice water would contain more arsenic.

Q: Is it possible to use a filter to remove arsenic from rice water? A: While specialized filters can remove some contaminants, standard household water filters are not designed to remove arsenic. Discarding the cooking water is the most proven method to reduce exposure from rice.

Citations

• World Health Organization (WHO). (2022). Arsenic. https://www.who.int/news-room/fact-sheets/detail/arsenic
• Nature. (2013). High arsenic in rice is associated with elevated genotoxic effects in humans. https://www.nature.com/articles/srep02195
• Healthshots. (2025). 7 rice water benefits including better skin and hair. https://www.healthshots.com/healthy-eating/superfoods/how-to-use-rice-water-for-your-health/
• Quora. (2019). Can you drink rice water? https://www.quora.com/Can-you-drink-rice-water
• Tua Saúde. (2025). Rice Water: How to Make It & 9 Benefits. https://www.tuasaude.com/en/rice-water/
• Times of India. (2025). 9 benefits of consuming cooked rice water with a pinch of black salt. https://timesofindia.indiatimes.com/life-style/food-news/9-benefits-of-consuming-cooked-rice-water-with-a-pinch-of-black-salt/photostory/121163442.cms
• National Institutes of Health (NIH). (2023). Arsenic in brown rice: do the benefits outweigh the risks?. https://pmc.ncbi.nlm.nih.gov/articles/PMC10375490/
• Niva Bupa. (2025). Rice Water Benefits for Hair, Skin & Health. https://www.nivabupa.com/health-wellness-articles/rice-water-benefits-for-health.html

Frequently Asked Questions

Is it safe for infants to drink rice water?

No, it is not safe for infants or young children to drink rice water. They are more vulnerable to the neurotoxic effects of arsenic, and rice water offers minimal nutrients compared to breast milk or formula.

Does rice water help with diarrhea?

Historically, rice water has been used as a remedy for diarrhea as its starch content can help bind stools and prevent dehydration. However, due to the risk of arsenic contamination, safer rehydration solutions are generally recommended.

Can drinking rice water cause constipation?

Yes, excessive consumption of rice water can lead to constipation. Its high starch content can have a binding effect, especially if consumed in large quantities regularly.

Do I need to worry about arsenic if my rice is organic?

Yes, organic rice can still contain arsenic. Arsenic is a naturally occurring element in soil and groundwater and is absorbed by the rice plant, regardless of whether it was grown using organic methods.

What is the safest way to prepare rice water for drinking?

To minimize arsenic, cook rice with a high ratio of excess water and discard the water. This unfortunately means you lose the 'rice water.' There is no method that guarantees complete safety from arsenic contamination, so drinking it remains a risk.

Can people with diabetes drink rice water?

Diabetics and prediabetics should avoid excessive consumption of rice water. The high carbohydrate level can significantly impact blood sugar levels, which is a major concern.

Are there any health benefits to drinking fermented rice water?

Fermented rice water contains probiotics that can support gut health. However, it retains the risk of arsenic contamination and can also lead to bacterial growth if not prepared and stored hygienically.