How Much Olive Oil to Add to Drinking Water: A Guide

January 9, 2026 •

4 min read

Recent search data shows a significant increase in public interest regarding adding olive oil to drinking water, a habit popularized by viral social media trends and long-standing Mediterranean traditions. This practice, believed by some to boost health, hinges on using the right type and quantity of oil to avoid adverse effects.

Quick Summary

A popular wellness practice involves mixing olive oil with water, with most recommendations suggesting one to two tablespoons daily, preferably using high-quality extra virgin olive oil, to support heart health and digestion, while acknowledging the high caloric content and lack of conclusive evidence that drinking it straight is superior to consuming it with food.

Key Points

Start Small: Begin with just one teaspoon of olive oil in water to assess your body's tolerance before increasing the amount.
Opt for EVOO: Use high-quality, extra virgin olive oil for the highest concentration of beneficial compounds like antioxidants and monounsaturated fats.
Moderate Intake: The general recommended dose is one to two tablespoons per day, as excessive amounts are high in calories and can cause digestive issues.
Consider with Food: Consuming olive oil with meals may offer more comprehensive nutritional benefits by enhancing the absorption of nutrients from other foods.
Monitor Effects: Pay attention to how your body reacts, as digestive systems vary and some may experience discomfort, especially on an empty stomach.
Listen to Experts: Be cautious of unsubstantiated health claims on social media; consult a healthcare professional for personalized dietary advice.

How Much Olive Oil is Recommended?

For those considering adding olive oil to their drinking water, the general recommendation from wellness advocates is to start with a modest amount. The ideal dosage is typically between one and two tablespoons per day. This quantity is often cited as sufficient to provide potential health benefits without causing digestive distress or contributing excessive calories to your diet.

It is crucial to start with the smaller amount, a single teaspoon for instance, especially if you have a sensitive stomach or are new to the practice. This allows your body to adjust to the new supplement and helps you gauge your personal tolerance. Some people with delicate digestive systems might experience discomfort when consuming oil on an empty stomach.

The Importance of Quality: Choose Extra Virgin

When adding olive oil to water, the quality of the oil is paramount. Not all olive oils are created equal, and for maximum health benefits, you should opt for extra virgin olive oil (EVOO). EVOO is produced from the first cold-pressing of olives and contains higher levels of healthy fats, antioxidants, and anti-inflammatory compounds compared to refined oils.

Refined olive oil, often labelled simply as “olive oil” or “light,” undergoes chemical processes that strip it of many beneficial compounds. The best EVOO will be a high-quality product from a reputable brand, with a harvest date visible on the label to ensure freshness.

Preparing Your Olive Oil and Water Mixture

There are a few methods for preparing this wellness shot:

Simple Water Mix: The simplest method is to stir one tablespoon of extra virgin olive oil into a glass of warm or room-temperature water. Stirring vigorously can help create a partial emulsion, making it easier to drink, though oil and water will naturally separate.
With Lemon Juice: Many people add freshly squeezed lemon juice to the mix. The citric acid helps to cut the strong flavor of the oil and adds a vitamin C boost. This combination is often cited for its potential to aid digestion and help detoxify the body.
Morning Ritual: For those looking to support digestion, drinking the mixture first thing in the morning on an empty stomach is a common practice. However, those with sensitive stomachs might find it more comfortable to take it with a meal.

Health Benefits and Considerations

The supposed health benefits of drinking olive oil in water are linked to the properties of olive oil itself, particularly the monounsaturated fats and antioxidants.

Potential Benefits

Digestive Support: Olive oil can act as a natural lubricant, aiding the smooth passage of food through the digestive tract and potentially relieving constipation. Some studies have shown olive oil to be as effective as mineral oil in softening stools.
Heart Health: The monounsaturated fats and oleic acid in EVOO are known to support cardiovascular health by helping to reduce bad (LDL) cholesterol levels.
Antioxidant Intake: EVOO is rich in antioxidants like polyphenols, which help protect the body's cells from damage caused by free radicals.

Important Considerations

While generally safe, there are some important factors to consider:

High Caloric Content: Olive oil is calorie-dense, with one tablespoon containing around 120 calories. Excessive intake can lead to weight gain if not balanced with overall caloric intake.
No Magic Bullet: The health benefits of olive oil are well-documented, but there is no scientific evidence that drinking it straight offers superior benefits to incorporating it into a balanced diet, such as in salad dressings or cooking.
Digestive Discomfort: Overconsumption, or taking it on an empty stomach, can sometimes cause gastrointestinal discomfort, including nausea or diarrhea.
Displacing Healthy Foods: Relying too heavily on a liquid supplement may cause you to displace other healthy, nutrient-dense whole foods from your diet.

Comparing Consumption Methods: Drinking vs. Eating


Feature	Drinking Olive Oil in Water	Consuming Olive Oil with Food
Absorption	May be faster on an empty stomach, but evidence is inconclusive.	Aids in the absorption of fat-soluble vitamins and antioxidants from vegetables.
Taste	Often strong and unpleasant; can be masked with lemon.	Enhances the flavor of meals, making healthy food more enjoyable.
Digestive Impact	Can cause discomfort for sensitive individuals, especially on an empty stomach.	Typically well-tolerated as part of a meal; acts as a lubricant.
Nutrient Synergy	Limited; does not interact with other nutrients.	Combines with vegetables and other foods, boosting absorption of phytonutrients.
Satiety	May contribute to feeling full due to healthy fats.	Promotes satiety, helping to reduce overall calorie intake.
Convenience	Quick and easy, requiring minimal preparation.	More versatile, allowing for creative culinary uses.

Conclusion

While the recommended amount of extra virgin olive oil to add to water is typically one to two tablespoons daily, it is important to view this practice as a supplement to, rather than a replacement for, a healthy and balanced diet. High-quality EVOO is rich in beneficial fats and antioxidants, and incorporating it into your diet, whether by drinking it with water or drizzling it on food, can support heart health and digestion. However, the digestive and caloric impacts must be considered, and it's best to start with a small amount and monitor your body's response. For more information on the broader benefits of this staple, refer to sources on the Mediterranean diet, such as this overview from the National Institutes of Health. Ultimately, the superior method of consumption for maximizing health benefits remains with food, where nutrient absorption is enhanced.

Frequently Asked Questions

Scientific evidence does not suggest that drinking olive oil is superior to consuming it with food. In fact, combining it with vegetables in meals can enhance the absorption of fat-soluble vitamins and other nutrients.

Consuming excessive amounts can lead to gastrointestinal issues like nausea or diarrhea due to its high fat content. Its high calorie count can also contribute to weight gain if not factored into your total daily intake.

Some studies suggest the healthy fats in olive oil may promote satiety, potentially aiding weight management. However, olive oil is calorie-dense, and it is a myth that drinking it is a weight loss miracle.

Adding lemon juice to the mixture can improve the taste and add a boost of vitamin C. Some believe this combination aids digestion and detoxifies the body, though solid scientific evidence for this specific claim is limited.

For most people, drinking a small amount of high-quality extra virgin olive oil is safe. However, individuals with health conditions or sensitive digestive systems should consult a healthcare professional first.

Beginners should start with a small amount, such as one teaspoon, mixed with a glass of water. This allows the body to gradually adjust to the oil's digestive effects.

Many people drink the mixture in the morning on an empty stomach to kickstart digestion, but there's no conclusive evidence this is more effective. Those with sensitive stomachs may prefer taking it with a meal.

While olive oil's antioxidants support overall health, the idea that it specifically 'clears your system of toxins' is often a personal anecdotal claim and not fully supported by scientific evidence.