How much olive oil do you put in water to drink?

October 6, 2025 •

5 min read

In the Mediterranean region, where olive oil has been a staple for millennia, some people traditionally consume a small amount of extra virgin olive oil daily for health. For those interested in this practice, a common question arises: "How much olive oil do you put in water to drink?".

Quick Summary

The practice of adding olive oil to water may offer health benefits like improved digestion and heart wellness. Consuming extra virgin olive oil in moderation, often mixed into water, possibly with lemon juice, is a common approach to potentially support these benefits.

Key Points

Consider a small starting amount: Individuals new to this practice may consider starting with a smaller amount of Extra Virgin Olive Oil (EVOO) mixed into water daily to observe how their body reacts.
Use Extra Virgin Olive Oil: For potentially maximizing health benefits, including antioxidants and anti-inflammatory compounds, choosing high-quality, freshly pressed EVOO is often recommended.
Mixing with lukewarm water and lemon: Adding fresh lemon juice may help make the mixture more palatable and provides extra vitamin C, while lukewarm water is often considered easier on the stomach.
Listen to your body: Pay attention to how you feel. If you experience stomach upset, consider reducing the amount or discontinuing the practice.
Be mindful of calories: Olive oil is calorie-dense, and consuming it daily requires consideration within your overall dietary calorie intake.
Consult a professional if needed: If you are taking medication for blood pressure or diabetes, or have other medical concerns, speak with a doctor before adopting this practice.

Considering the Quantity: How much olive oil to add

For most people looking to incorporate drinking olive oil into their daily routine, a moderate approach is generally considered prudent. This is enough to provide healthy fats and antioxidants. If your body tolerates this well, some individuals may gradually increase the amount, but it's important not to overconsume due to the calorie content. Always listen to your body and its response when incorporating new dietary practices.

The Simple Method: How to mix with water

One of the easiest ways to consume olive oil for health is by mixing it with water, which can help distribute the oil and potentially make it more palatable. A common method involves combining olive oil with a small glass of lukewarm water. The warmth of the water is sometimes preferred as it may be gentler on some people's digestive systems than cold water. Some people choose to do this first thing in the morning on an empty stomach with the aim of supporting digestion and nutrient absorption. To potentially enhance the flavor and add other benefits, many people squeeze fresh lemon juice into the mixture. The acidity of the lemon may complement the oil's richness and provides a source of vitamin C.

Why add olive oil to water? Exploring the potential benefits

The practice of drinking olive oil, particularly when combined with water, is rooted in a desire to potentially harness its concentrated nutritional profile. Here are some of the reasons why people adopt this habit:

Relieves Constipation: Olive oil is believed to act as a natural lubricant for the digestive system, which may help ease the passage of stool and relieve mild constipation. This effect is sometimes considered more pronounced when taken with warm water.
Supports Heart Health: High-quality Extra Virgin Olive Oil is rich in monounsaturated fats and polyphenols, which may help lower "bad" LDL cholesterol and increase "good" HDL cholesterol. Regular consumption may be associated with a reduced risk of heart disease.
Provides Anti-inflammatory Effects: The anti-inflammatory compounds found in olive oil, such as oleocanthal, may help reduce inflammation throughout the body, potentially easing joint discomfort and supporting overall wellness.
Delivers Antioxidant Power: Olive oil is a source of antioxidants, which help neutralize free radicals and protect the body's cells from oxidative damage. This may contribute to healthier-looking skin and hair.
Aids in Gut Health: The polyphenols in olive oil may act as prebiotics, nourishing beneficial bacteria in the gut and promoting a healthy microbiome.

Potential drawbacks and considerations of drinking olive oil

While olive oil is a healthy fat, drinking it straight comes with considerations that should be noted. Moderation is generally advised to avoid potential side effects.

Calorie Content: Olive oil is calorie-dense. Consuming it daily without accounting for this in your overall dietary intake could potentially lead to unwanted weight changes.
Gastrointestinal Distress: For those with sensitive digestive systems, consuming too much olive oil at once may cause stomach upset, nausea, or diarrhea. Starting with a small amount and observing your body's reaction is often recommended.
Potential Interactions: Olive oil may potentially influence blood pressure and blood sugar levels. Individuals taking medication for hypertension or diabetes should consult a healthcare professional before adding olive oil to their routine.
Taste Preference: Some individuals may find the taste of drinking plain olive oil intense or unpleasant. The oil's flavor can be strong and peppery, which is why mixing it with lemon juice or other ingredients is a popular approach.

Drinking olive oil vs. culinary consumption: A comparison


Feature	Drinking with Water (Wellness Practice)	Culinary Use (Drizzling, Cooking)
Potential Absorption	May be faster, especially on an empty stomach, potentially delivering a concentrated intake of nutrients quickly.	Nutrients are absorbed with other foods over a longer period.
Potential Digestion Impact	May stimulate digestion and potentially help with constipation due to immediate intake.	Aids in digestion as part of a larger meal, with less targeted and immediate effects.
Taste	Can be intense or unpleasant for some; often mixed with lemon juice or honey to potentially improve flavor.	Enhances the flavor of dishes, providing a rich, complex taste profile.
Nutrient Integrity	Preserves nutrients and antioxidants since the oil is not heated.	Some delicate compounds, like certain polyphenols and Vitamin C (if added), may degrade with heat.
Calorie Consideration	Requires mindful consideration of calorie intake as it's an added fat source.	Integrated into the meal, calories are part of the overall dish.

Conclusion: Moderation and quality matter

Ultimately, the decision to drink olive oil with water is a personal one. While there is plenty of anecdotal evidence and scientific backing for the general health benefits of high-quality EVOO, the act of drinking it straight does not necessarily provide more benefits than incorporating it into your cooking or dressing your salads. For those who choose to do so, understanding the common practices around how much olive oil do you put in water to drink is important for a safe and potentially effective experience. Using Extra Virgin Olive Oil is generally recommended to maximize the antioxidant content. Listening to your body's signals is key, and consult a healthcare provider if you have any pre-existing health conditions or are taking medications. As with all things in nutrition, consistency and moderation are important factors for long-term health.

Other ways to consume olive oil

Beyond mixing with water, here are alternative ways to potentially enjoy the health benefits of olive oil:

Drizzle over salads and vegetables: Use EVOO as the base for a vinaigrette or simply drizzle it over roasted or steamed vegetables for flavor.
Use in marinades: Mix olive oil with herbs and spices to marinate meat, fish, or poultry before cooking.
Substitute for butter: Consider replacing butter with olive oil when baking certain goods, like bread or cakes, or use it on toast.
Dip with bread: A classic and simple way to enjoy high-quality EVOO is to serve it with fresh, crusty bread.
Add to smoothies: For those who dislike the strong taste, adding olive oil to a fruit smoothie is a way to potentially mask the flavor.

When to consider avoiding drinking olive oil

While generally considered safe in moderate amounts, there are times when it might be advisable to reconsider this practice:

Before meals: If you have a sensitive stomach, consuming oil on an empty stomach may cause discomfort. Consider having it with or after a meal instead.
Excessive amounts: High quantities can potentially lead to digestive issues and weight gain. Adhering to moderate intake is important.
Allergies: If you have an olive allergy, you should avoid consuming olive oil.
Certain medical conditions: If you take blood pressure or diabetes medication, or have gallbladder issues, consult a doctor before incorporating this habit.

Frequently Asked Questions

A beginner might consider starting with a small amount of Extra Virgin Olive Oil (EVOO) mixed into a glass of water. This approach may allow your body to adjust to the oil and potentially minimizes the risk of digestive issues.

Many discussions suggest moderate amounts of olive oil per day when drinking it. Consuming large amounts can significantly increase calorie intake and may potentially cause gastrointestinal discomfort.

The ideal time is a matter of personal preference. Some people choose to drink it first thing in the morning on an empty stomach with the aim of supporting digestion, while others prefer taking it before bed for potential anti-inflammatory benefits during rest.

Adding fresh lemon juice can potentially help improve the taste of the olive oil and water mixture, making it more pleasant to drink. It also adds a source of Vitamin C and may stimulate bile production, potentially aiding digestion.

Drinking olive oil with water may potentially help with constipation relief, support heart health by influencing cholesterol levels, provide anti-inflammatory and antioxidant benefits, and promote a healthy gut microbiome.

Olive oil may potentially have a blood pressure-lowering effect. If you are on medication for high blood pressure, you should consult with a healthcare professional before considering drinking olive oil to ensure it does not negatively interact with your medication.

While olive oil is a healthy fat and can potentially increase feelings of fullness, its calorie content means that excessive intake can contribute to weight changes. It is generally considered a supplement to a balanced diet rather than a primary weight-loss tool.