How to Prepare Rice Water for Drinking in the Morning

December 20, 2025 •

4 min read

According to ancient traditions from various Asian cultures, rice water is revered as a powerful tonic for health and vitality. This article provides a definitive guide on how to prepare rice water for drinking in the morning to unlock its many potential benefits, from boosting energy to improving gut health.

Quick Summary

This guide details three easy and effective methods—boiled, soaked, and fermented—for preparing rice water to be consumed in the morning, focusing on the simple, accessible steps and key considerations for each. It compares the methods, outlines potential benefits and risks, and answers common questions about this popular health tonic.

Key Points

Boiled Method: A fast, high-starch preparation that offers a quick energy boost.
Soaked Method: A simple, raw alternative that retains more vitamins and minerals.
Fermented Method: A probiotic-rich option that supports gut health and immunity.
Safety Precautions: Use organic rice, rinse thoroughly, and store in a clean, airtight container in the refrigerator to prevent bacterial contamination.
Nutrient Content: Rice water contains carbohydrates, vitamins (B, E), minerals, and antioxidants, with the fermented version boosting probiotics.
Best for Morning: Drinking rice water in the morning can rehydrate the body and provide a natural energy boost for the day ahead.
Considerations: While beneficial, consuming large amounts daily can lead to a high starch intake, so moderation is key.

The Boiled Method: A Quick Energy Elixir

One of the simplest ways to prepare rice water is by boiling. This method extracts a high concentration of starch, which is a great source of carbohydrates for a quick energy boost. The resulting liquid, often called 'kanji' in some cultures, is a gentle and hydrating drink.

Step-by-Step Boiled Rice Water Recipe

Rinse the rice: Thoroughly rinse a quarter cup of any kind of rice (white rice is common) under cold running water to remove any surface impurities.
Combine and boil: Add the rinsed rice to a pot with three cups of filtered water. Bring the mixture to a boil over medium-high heat.
Simmer and extract: Once boiling, reduce the heat to a simmer and cook for 20 minutes, stirring occasionally. The water will become milky white and opaque as the starch is released.
Strain and cool: Pour the liquid through a fine-mesh sieve or cheesecloth into a clean glass jar. Let it cool completely before drinking or storing.
Serve: Drink a small glass warm or chilled. You can store the rest in the refrigerator for up to 5 days.

The Soaked Method: Raw and Nutrient-Rich

For a less starchy and quicker preparation, the soaking method is an excellent choice. This version preserves more of the vitamins and minerals that can be lost during the boiling process.

Step-by-Step Soaked Rice Water Recipe

Wash and soak: Rinse a quarter cup of rice well. Place it in a clean bowl with two cups of water.
Stir and wait: Stir the rice gently and let it soak for at least 30 minutes. You can even let it sit for a couple of hours for a more potent result.
Strain and store: Strain the milky water into a glass jar, discarding the rice. The soaked rice water can be used immediately.
Refrigerate: For longer storage, refrigerate in an airtight container and use within 3-5 days.

The Fermented Method: A Probiotic Powerhouse

For those seeking the added benefits of probiotics and enhanced nutrient absorption, fermented rice water is the answer. The fermentation process increases the antioxidant levels and beneficial bacteria.

Step-by-Step Fermented Rice Water Recipe

Prepare soaked rice water: Follow the steps for the soaked method outlined above, but instead of refrigerating it immediately, leave the strained rice water in a covered glass jar at room temperature for 12 to 24 hours.
Monitor fermentation: The water will develop a slightly sour smell and taste, which indicates fermentation. For some, 12 hours is enough, while others prefer 24 hours. The duration depends on the room temperature; warmer environments speed up fermentation.
Refrigerate: Once the fermentation is complete, move the jar to the refrigerator to halt the process and prevent it from becoming overly sour.
Dilute before drinking: Because fermented rice water is more concentrated, it's best to dilute it with a little plain water before consuming, especially for first-timers.

Which Rice Water Method is Right for You?


Feature	Boiled Rice Water	Soaked Rice Water	Fermented Rice Water
Preparation Time	~30 minutes	30 mins to 2 hours	12-24 hours
Nutrient Profile	High in concentrated starches; some nutrients may be lost in heat.	Retains vitamins and minerals from raw rice.	Increased probiotics and antioxidants.
Gut Health Benefits	Soothes digestion, aids in relieving diarrhea.	Supports general digestion.	Boosts gut microbiome and immunity.
Taste	Mild, starchy flavor.	Mild, slightly sweet.	Tangy, slightly sour taste.
Energy Boost	Excellent for an instant energy kick due to high carbs.	Good for steady, sustained energy.	Steady energy with added gut health benefits.

Important Considerations and Potential Risks

While generally safe for most people, there are important factors to consider before adding rice water to your morning routine. The primary concern is the potential for arsenic contamination, which rice can absorb from soil. To mitigate this risk, it is highly recommended to use organic rice and to thoroughly rinse it multiple times before preparation. Making fresh batches frequently and storing them properly in a sterilized, airtight glass container is essential to prevent bacterial growth. Avoid consuming large amounts, especially for those with mineral deficiencies or diabetes, as the high starch content could be a concern. Always listen to your body and consult a healthcare provider if you have any pre-existing health conditions.

Conclusion

Incorporating rice water into your morning ritual can offer a number of wellness benefits, from improved digestion and energy to enhanced gut health. By choosing the method that best suits your needs—whether it's the quick boiled version, the nutrient-rich soaked option, or the probiotic-packed fermented alternative—you can create a simple yet powerful tonic. Remember to use quality rice, prepare it safely, and enjoy this traditional remedy as a beneficial addition to your balanced lifestyle.

Outbound Link: For more information on the history and uses of rice water in Asian traditions, see the Wikipedia article on Rice water.

Frequently Asked Questions

Yes, many people consume rice water daily. However, it's best to start with small quantities to see how your body reacts. Moderate consumption is recommended to avoid excessive starch intake.

Fermented rice water is generally safe if prepared properly. The fermentation process increases probiotic content, but it's crucial to ferment for no longer than 24 hours and to store it correctly in the refrigerator to prevent the growth of harmful bacteria.

Any kind of rice, including white, brown, or jasmine, can be used. Organic rice is recommended to minimize the risk of arsenic contamination. The nutrient content can vary slightly depending on the type of rice used.

Many people prefer drinking rice water in the morning on an empty stomach to kick-start digestion and hydration. It can also be consumed throughout the day for sustained energy.

In some cases, yes. Excessive consumption of rice water, particularly the high-starch boiled version, could potentially lead to constipation. Moderation is key.

Properly stored in an airtight container in the refrigerator, boiled or soaked rice water is best used within 3-5 days. Fermented rice water can last for up to a week.

Spoiled rice water will have an off-smell, an overly sour taste, or a thick, slimy consistency. If anything seems unusual, it's best to discard it and prepare a fresh batch.