Chia Seed Water Can Help You Increase Your Hydration. Benefits, Risks and How to Do It

Chia seeds may be small, but they pack a big punch. These small, white and black seeds contain important nutrients such as calcium and iron. They can also be used to increase your fiber levels and hydration levels when you add them to your water. Chia seed water is incredibly easy to make — as easy as making a cup of tea.

Before making a cup, there are some drawbacks to be aware of, such as unknown allergens. We spoke to experts about the health benefits of chia seed water and who should skip it altogether.

Read more: How Much Water Should You Drink Every Day?

What is chia seed water?

Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available worldwide and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, mix a few tablespoons of chia seeds with water.

Many people add additional ingredients such as lemon juice or honey to add flavor. Even just a combination of chia seeds and water can produce benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. He explains, “Chia seeds are packed with fiber, protein and omega-3 fatty acids, which can aid in digestion, reduce inflammation and support heart health.”

Potential health benefits of chia water

More research is needed to better understand the health benefits of chia seed water, but the following are generally understood to be positive effects of drinking it.

• Benefits of hydration: Drinking a combination of water and chia seeds may help you stay hydrated. Amie Alexander, registered nutritionist at Nutri Peak, says “Chia seeds can absorb 12 times their weight in water, so chia water is very effective at hydrating the body.”
• Improves skin health: Chia seed water is also good for your skin. The Maryland Institute of Plastic Surgery explains that drinking water helps improve skin elasticity, increase blood flow, and hydrate your skin. Because chia water is so hydrating, it can offset these benefits.
• Cleanses body waste: Chia seeds also help your body get rid of waste and salt. As Alexander puts it, “The fiber content of chia seeds is high and aids in digestion to promote waste in the body and promote proper bowel movements.”
• Weight management: Chia water may be good for your weight management. Waldo says that when you make chia water, “It’s a gel that forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control.”
• Lowers blood pressure: A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. Research has identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander also says that by lowering blood pressure, chia seed water can have an effect on heart health.
• Lower cholesterol levels: An Oregon State University study also cited low cholesterol as a benefit of chia seeds. Waldo says he’s seen patients use chia seeds as part of their cholesterol-lowering program.
• Support digestion: The fiber, omega-3 fatty acids, and protein in chia seed water all contribute to better digestion when consumed in moderation. Eating too much can cause bloating or gas.
• Reduces inflammation in the body: The antioxidants in chia seed water can also help reduce inflammation. This includes swelling in your skin, sometimes called swelling.

Possible dangers of chia water

For most people, the benefits of chia seeds will outweigh the risks. There is a small risk, especially related to overuse. If you drink too much chia seed water, Alexander warns that the fiber “may cause stomach problems. This can include problems like bloating, gas accumulation or even constipation, especially if taken without drinking enough water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water.

There is also a small risk of allergic reactions. Alexander warns that “People who are allergic to seeds or nuts should be careful and may want to consult a health professional before taking chia seeds for the first time.”

How to make chia water

It’s easy to make chia water, but there are a few things to keep in mind before you mix up your first glass. First, the chia seeds begin to swell and form a gel very quickly. Most people let their seeds soak in water for a few minutes before drinking their chia water, but waiting too long will make your drink pretty gelatinous. You may not want to blend the chia water for more than a few minutes before you’re ready to use it if you want a water-like consistency.

Ingredients:

• 8 oz water
• 1-2 tbsp chia seeds
• Lemon juice

Preparation:

Add your water, lemon juice, and chia seeds to a drinking glass. Let your seeds rise for as long as you like. If you prefer a thicker drink, try letting it sit for 10 to 15 minutes. Stir in the seeds and water and you’re ready to put them down for hatching.

If you don’t like lemon juice, you can also add honey, fruit slices or water flavoring to your chia seed water.

Chia seed water alternatives

The consistency or taste of chia seed water may not be for everyone. If that’s you, consider these other ways to get the same benefits. Alexander has two recommendations for anyone who doesn’t like chia seed water:

• Chia seed pudding: Soak the seeds in milk or another milk substitute. These have the same nutritional benefits and taste better to some people than chia seeds alone.
• Chia seed jam: Combine chia seeds with fruit and natural sweeteners to make a spreadable, nutrient-rich jam.

He says “Both options are very similar to chia water in that they do a good job of carrying a wide variety of beneficial fiber, omega-3s, and antioxidants within them, making them great options for incorporating chia seeds into one’s diet in different ways.”

Too long, didn’t you read?

Chia seed water has the ability to help with digestion, high cholesterol, high blood pressure, inflammation and more. Creating it is as easy as adding 1-2 tablespoons of chia seeds to a glass of water and letting the seeds soak for a few minutes. You can add the flavor of lemon juice or honey to improve the taste. If you prefer to eat your chia seeds, consider making chia pudding or chia jam instead.