Is it good to put olive oil in your water for health benefits?

January 9, 2026 •

4 min read

A 2022 meta-analysis found that those who consumed the highest amounts of olive oil had a 31% lower risk of developing cancer, yet many of its popularized health hacks are debated. Adding olive oil to water has been praised by some as a health elixir, but what does the science say about this practice?

Quick Summary

The practice of adding olive oil to water, often as a 'health shot,' offers no proven benefits beyond consuming olive oil in food, according to research. The mixture does not combine chemically due to polarity, and its high calorie count may contribute to weight gain if not monitored.

Key Points

Oil and Water Don't Mix: Olive oil is hydrophobic and will not dissolve in water; it simply floats on top, offering no unique benefits in a mixed drink.
Oil's Benefits Come from Intake, Not Delivery: The heart-healthy monounsaturated fats and antioxidants of olive oil are beneficial when consumed with food, not because it's added to water.
High in Calories: Olive oil is calorie-dense, and drinking it in addition to your normal diet can easily lead to unintended weight gain.
Potential for Digestive Upset: Taking a 'shot' of olive oil can cause nausea or other gastrointestinal issues, especially for those with sensitive stomachs.
Better Absorption with Food: Nutrients from olive oil are often better absorbed when consumed with other foods, creating a synergy that is lost when taken alone.
Focus on Quality: For the best results, use high-quality, extra virgin olive oil, which contains higher levels of antioxidants and other beneficial compounds.

Olive Oil and Water: The Chemical Reality

At a fundamental level, the combination of olive oil and water is chemically incompatible. Olive oil is hydrophobic, or "water-fearing," and nonpolar, while water is polar. The principle of "like dissolves like" explains why these two liquids naturally separate, with the less dense olive oil floating on top of the water. Vigorously shaking the mixture will temporarily break the oil into tiny droplets, but they will not truly dissolve and will quickly separate once again. This means that when you put olive oil in your water, you are essentially drinking water followed by a mouthful of oil, not a homogeneous, enhanced beverage. The oil does not infuse into the water to create a unique health drink; it simply sits on top. While adding a surfactant, like soap, can create a stable emulsion, this is not a practical or desirable solution for a beverage.

Potential Health Perks (with Important Caveats)

While drinking a mixture of olive oil and water doesn't have unique benefits, consuming olive oil itself is well-supported by research as a part of a healthy diet, particularly the Mediterranean diet. The potential benefits come from the oil, not its combination with water. Here are some of the scientifically supported benefits of regular, moderate olive oil intake:

Rich in healthy fats: Olive oil, especially extra virgin olive oil (EVOO), is abundant in monounsaturated fats (mainly oleic acid), which are crucial for heart health and reducing inflammation.
Abundant in antioxidants: EVOO is loaded with antioxidants like polyphenols and Vitamin E, which protect the body against cellular damage from free radicals and may lower the risk of chronic diseases.
Supports heart health: Multiple studies have linked a high olive oil intake with a reduced risk of heart disease, stroke, and lower blood pressure. Oleic acid helps reduce LDL ('bad') cholesterol, while polyphenols can lower inflammation.
Aids digestion: Some research indicates that consuming olive oil can act as a lubricant, easing constipation.

The Importance of Extra Virgin Olive Oil

When seeking the health benefits of olive oil, the quality matters. Extra virgin olive oil is the least processed type and retains the highest concentration of beneficial compounds like antioxidants. Refined olive oils are stripped of many of these nutrients during processing. For maximum benefit, always opt for high-quality EVOO and be aware that some diluted products are misleadingly labeled.

Risks and Limitations of Consuming Olive Oil in Water

Despite olive oil's overall health halo, drinking it directly, especially in large quantities, comes with specific drawbacks and risks that should not be overlooked.

High calorie density: Olive oil is 100% fat and is extremely high in calories. One tablespoon contains around 120 calories. Consuming multiple tablespoons can significantly increase your daily caloric intake, potentially leading to weight gain if not balanced with overall diet.
Potential for digestive upset: Large quantities of any fat can cause digestive discomfort, including nausea, acid reflux, or diarrhea, particularly if consumed on an empty stomach.
Displacing healthier foods: Swapping out whole-food sources of fat and nutrients (like nuts, seeds, and avocados) for straight oil can result in a less balanced and less nutrient-dense diet. Olive oil, while healthy, is not a replacement for a varied diet.
No scientific proof of special benefits: The claims of enhanced detoxification or accelerated health benefits from drinking olive oil shots are largely anecdotal and not supported by strong scientific evidence. The body's detoxification system is already highly effective.

Comparison: Olive Oil in Water vs. in Food


Feature	Olive Oil Added to Water (Drinking Straight)	Olive Oil Used in Food (Cooking/Dressing)
Absorption	Can be absorbed, but provides no unique benefit over consuming with food.	Enhanced nutrient absorption when consumed with certain foods, like tomatoes, increasing antioxidant availability.
Digestive Impact	Potential for gastric upset, nausea, or diarrhea, especially on an empty stomach.	Typically well-tolerated when integrated into a balanced meal, aiding in the digestion of other foods.
Caloric Impact	High risk of unintended calorie surplus leading to weight gain due to easy overconsumption.	More controlled calorie intake by measuring oil for recipes or dressings, fitting better into overall dietary goals.
Satiety	Can provide a sense of fullness, but lacks the fiber and other nutrients of whole foods.	Contributes to satiety within the context of a balanced meal, helping prevent overeating.
Flavor Profile	Unpalatable for many, with a strong, pungent flavor when consumed straight.	Enhances the flavor of dishes, sauces, and dressings, making healthy food more enjoyable.
Nutrient Synergy	No synergistic effect with water; oil and water simply separate.	Creates synergy with other ingredients, unlocking fat-soluble vitamins and antioxidants in vegetables.

Conclusion

While adding olive oil to water might be a popular wellness hack, it offers no scientifically proven advantages over incorporating olive oil into your diet through cooking or salad dressings. The oil and water do not mix, and consuming olive oil this way carries a higher risk of digestive distress and unintentional calorie overconsumption. The numerous health benefits of olive oil—including its heart-healthy fats, potent antioxidants, and anti-inflammatory properties—are best achieved as part of a balanced diet, often in tandem with other nutritious foods. For those seeking the digestive support, a single tablespoon of extra virgin olive oil is just as effective when consumed with a meal. Ultimately, the best way to reap olive oil's benefits is to enjoy it as a flavorful, functional ingredient in your regular cooking, rather than as a questionable 'health shot' in your water.

For more information on the health benefits of olive oil backed by extensive research, a resource like Healthline's detailed article is a valuable read.

Frequently Asked Questions

No, this is a popular myth without scientific backing. The body has its own effective detoxification system via the liver and kidneys, and there is no evidence that adding olive oil to water enhances this process.

While small amounts of olive oil are generally safe, regularly drinking it can lead to high calorie intake and potential digestive problems. It does not offer any proven benefits over consuming olive oil in food.

No scientific evidence supports this claim. Due to its high calorie content, regularly drinking olive oil could actually lead to weight gain if total caloric intake is not managed.

Adding olive oil does not improve the hydrating properties of water. Water alone is sufficient for hydration, and the oil can create an unpleasant drinking experience.

The best way to benefit from olive oil is to use it as part of a balanced, whole-food diet. Drizzle it on salads, use it for sautéing vegetables, or add it to dips and sauces.

The timing of consumption does not significantly alter the health benefits. Some anecdotal evidence suggests benefits on an empty stomach or before bed, but no strong scientific data supports a specific optimal time for drinking olive oil.

While extra virgin olive oil is the highest quality with the most antioxidants, it still will not mix with water. Using it in food will provide far more flavor and health benefits.