How Should I Drink Rice Water for Maximum Health Benefits?

December 23, 2025 •

4 min read

Used for over 1,000 years in Japan, rice water is a traditional remedy now valued globally for its internal health properties. For those interested in this practice, understanding how should I drink rice water correctly—from preparation to safety—is key to unlocking its potential benefits.

Quick Summary

This guide covers how to drink rice water for better digestion, hydration, and energy, detailing preparation methods like boiling and fermentation. It also provides crucial information on safe consumption, including potential risks and proper storage guidelines.

Key Points

Boiling Method: Quickly prepare rice water for an upset stomach by boiling rinsed rice and straining the starchy liquid.
Fermentation for Probiotics: For enhanced gut health, ferment strained rice water at room temperature for 1-2 days before refrigerating.
Digestive and Energy Boost: Drink rice water to soothe digestion, hydrate, and get a natural energy boost from its carbohydrates and minerals.
Safety First: Use organic rice and follow proper storage guidelines to mitigate risks associated with heavy metal contamination and bacterial growth.
Moderate Daily Consumption: For most people, consuming 1-2 cups of rice water daily is considered safe, though moderation is key to avoiding digestive discomfort.
Strategic Timing: Drink a glass in the morning on an empty stomach for gut health, or 30-40 minutes before meals to promote a feeling of fullness.

Understanding Rice Water as a Beverage

Rice water, the starchy liquid leftover from soaking or boiling rice, is more than just a beauty aid; it has been consumed for centuries for its nutritional value. Rich in vitamins B and E, minerals, amino acids, and antioxidants, it serves as a natural way to support overall health. The methods of preparation alter its composition, offering different properties depending on whether it is boiled, soaked, or fermented.

Three Primary Methods for Preparing Drinkable Rice Water

Boiled Rice Water

This is the simplest and quickest method. It is often recommended for soothing an upset stomach or diarrhea due to its binding starch content.

Method: Rinse half a cup of rice to remove impurities. Combine the rinsed rice with two to three cups of water in a saucepan. Bring the mixture to a boil and then reduce the heat to simmer for about 15-20 minutes, or until the water turns milky. Strain the starchy liquid into a clean jar and let it cool before drinking. This can be stored in the refrigerator for up to a week.
Tip: For immediate relief, drink it lukewarm. For better flavor, you can add a pinch of salt or a squeeze of lemon.

Soaked Rice Water

Creating rice water by soaking is less starchy than the boiled version and is ideal for daily consumption. It is simple and preserves more heat-sensitive nutrients.

Method: Rinse a half cup of rice thoroughly. Place it in a clean bowl with two to three cups of water. Let it soak for at least 30 minutes, or until the water becomes cloudy. Swirl the rice to help release more nutrients. Strain the liquid into a container and refrigerate it immediately. Consume within two to three days.
Tip: Using filtered water can reduce the risk of contaminants and improve the flavor.

Fermented Rice Water

Fermentation enhances the nutritional profile of rice water by increasing its probiotic content and antioxidant levels. This version is excellent for boosting gut health and immunity.

Method: Follow the soaking method, but after straining the liquid, pour it into an airtight jar. Leave the jar at room temperature for one to two days, allowing it to ferment. You will notice a slightly sour smell, indicating it is ready. Refrigerate it to halt the fermentation process. It can be quite potent, so diluting it with regular water is often recommended before drinking.
Tip: Starting your day with a glass of fermented rice water on an empty stomach is recommended for addressing gut issues.

Key Health Benefits of Drinking Rice Water

Aids Digestion: The starch in rice water has a soothing effect on the digestive system, helping to calm an irritated stomach and providing relief from bloating and indigestion. It has also been traditionally used to treat diarrhea.
Boosts Energy: As a low-calorie drink rich in carbohydrates and electrolytes like potassium and magnesium, rice water offers a quick and healthy energy boost. It is an excellent choice for replenishing energy during or after physical activity.
Improves Gut Health: Fermented rice water acts as a natural probiotic, providing beneficial bacteria that support a healthy gut microbiome. This can boost immunity and assist in nutrient absorption.
Promotes Hydration: Beyond plain water, rice water replenishes lost fluids and electrolytes, making it a powerful natural hydrating agent. It is particularly beneficial in hot weather or when recovering from illness.
Supports Weight Management: Drinking rice water can promote a feeling of fullness, which may help reduce overall calorie consumption. It is a healthier alternative to sugary drinks and can help curb unhealthy snacking habits.

Choosing the Right Rice Water for Your Needs


Feature	Boiled Rice Water	Fermented Rice Water
Preparation Time	15-20 minutes	1-2 days (plus soaking)
Best For	Soothing upset stomachs, diarrhea	Boosting gut health, probiotics, antioxidants
Nutrient Content	Good source of carbohydrates and minerals	Higher antioxidant and probiotic levels
Starch Level	High, binding effect	Lower, fermentation breaks down starch
Flavor	Mild, starchy taste	Tangy, slightly sour
Storage	Up to 1 week in the fridge	Up to 1 week in the fridge

Crucial Safety Precautions

While generally safe, there are important considerations for drinking rice water. Most notably, rice plants are known to absorb heavy metals like arsenic from soil. Using organic rice and limiting daily consumption can mitigate this risk. Additionally, be mindful of food safety, particularly with fermented versions. The warm, moist environment can breed Bacillus cereus bacteria if not refrigerated properly. Store prepared rice water in an airtight container in the refrigerator and discard it after a few days. Those with diabetes should monitor their blood sugar due to the carbohydrate content. It is always wise to consult a healthcare provider before making significant dietary changes. For more detailed information on preparation and uses, Healthline offers a comprehensive overview of rice water.

Conclusion: How to Enjoy Your Rice Water Safely

To drink rice water effectively, select the preparation method—boiled for digestive relief or fermented for gut health—that aligns with your needs. Incorporate it in moderation, following proper hygiene and storage protocols, to safely enjoy the benefits of this traditional remedy. Whether as a daily energy booster or an occasional digestive aid, rice water offers a simple, natural way to support your well-being.

Frequently Asked Questions

To make boiled rice water, combine rinsed rice with water, boil for 15-20 minutes, then strain and cool the milky liquid. For soaked rice water, soak rinsed rice in water for 30 minutes, swirl, and strain.

You can drink rice water at any time, but drinking it on an empty stomach in the morning is great for gut health. Drinking it 30-40 minutes before meals can also help you feel full, which may aid in weight management.

Yes, drinking rice water in moderation is generally safe for daily consumption. However, excessive intake could lead to side effects like constipation, gas, or bloating, so it's best to stick to 1-2 cups per day.

While it can promote a feeling of fullness and is a low-calorie drink, rice water should not be considered a miracle weight loss solution. It is most effective as a supplement to a balanced diet and exercise routine.

Both boiled and fermented rice water should be stored in an airtight container in the refrigerator and consumed within a week. Soaked rice water should be used within two to three days.

Fermented rice water is safe to drink if prepared and stored correctly. However, the fermentation process must be controlled by refrigerating it once it develops a slight sour smell, and it should be consumed within a week to avoid bacterial overgrowth.

Individuals with diabetes should monitor their blood sugar due to the carbohydrate content. Additionally, due to potential heavy metal risks, those who drink rice water regularly should opt for organic rice and consume it in moderation.