Cucumber water, made by infusing fresh cucumber slices in water, can be a refreshing way to meet your hydration needs. It also provides a small amount of nutrients and beneficial plant compounds that may help improve skin appearance and reduce blood pressure.
Staying hydrated is important for your health. If you don’t drink enough water and other fluids, you can get dehydrated, which may cause symptoms like:
- Fatigue
- Dry skin
- Dizziness
- Confusion or brain fog
The amount of fluid you need each day depends on factors like your age, weight, physical activity, and where you live. Most people need between 8 and 12 cups of water daily to stay hydrated. Cucumber water can be a flavorful way to help you meet that goal.
By increasing your hydration, cucumber water can help keep your skin soft and plump. It can also help reduce the appearance of fine lines and wrinkles.
Cucumbers also contain antioxidants, which may help protect the skin from inflammation and premature aging caused by unstable molecules called free radicals. When cucumber juice is applied to the skin, it may help soothe skin irritation caused by a sunburn.
Cucumber water is very low in calories. Replacing high-calorie drinks like soda or fruit juice with cucumber water can help reduce your daily calorie intake. Plus, drinking cucumber water before meals and throughout the day may help curb your appetite and cut down on snacking.
Cucumbers are a good source of vitamin K, providing about 14% of your daily needs per cup. Vitamin K helps your body make proteins needed for strong, healthy bones.
To get this benefit, be sure to eat the cucumber slices in your water. The vitamin may not be present in high amounts in the water itself.
Drinking water with cucumber slices can support healthy digestion. Water helps keep your digestive system running smoothly and can prevent constipation by moving food through your intestines. It also helps flush waste from your body. Cucumbers add a small amount of fiber, which is important for gut health and regular bowel movements.
Cucumbers have a small amount of potassium, which can help lower blood pressure. Potassium helps your body eliminate excess sodium when you pee. Too much sodium can raise blood pressure. Potassium also helps your blood vessels relax, which can make it easier for blood to flow.
You’ll want to eat the cucumber slices in the water to get these benefits. Other foods with more potassium than cucumbers include carrot juice, apricots, kiwi, and bananas.
Plain cucumber water contains very few calories and only small amounts of nutrients. Eating the cucumber slices can help you get more vitamins, minerals, and fiber.
One cup of sliced cucumber provides:
- Calories: 16
- Fat: 0.1 grams (g)
- Sodium: 2 milligrams (mg)
- Carbohydrates: 3.78 g
- Protein: 0.7 g
- Vitamin K: 17 micrograms (mcg), or 15% of the Daily Value (DV)
- Fiber: 0.5 g, or 2% of the DV
Cucumbers also contain a small amount of potassium, pantothenic acid (vitamin B5), vitamin C, and plant compounds that support overall health.
Cucumber water is generally safe for most people. However, if you have a ragweed allergy, you may experience itching or other symptoms after consuming cucumber. This reaction, known as oral allergy syndrome (OAS), occurs when proteins in certain fruits and vegetables are similar to those found in pollen, triggering an allergic response.
If you want to try cucumber water, here are a few ways to enjoy it:
- Combine thinly sliced cucumbers with eight cups of water in a pitcher and let it sit in the refrigerator for at least two hours. Add more slices if you want a stronger taste. The longer the water sits, the stronger the cucumber flavor will be.
- Keep cucumber water in a sealed container in the refrigerator and use within 2–3 days. Discard if the cucumber slices become slimy or the water develops an off smell.
- Eat the cucumber slices for the most health benefits.
- Add lemon, lime, mint, basil, ginger, or berries to boost the flavor and potential benefits.
Cucumber water is a refreshing, low-calorie drink that helps you stay hydrated. While research on cucumber water itself is limited, drinking it may help curb your appetite and support healthy skin. It can also provide nutrients known to support strong bones and healthy blood pressure.
To maximize its potential benefits, eat the cucumber slices too, since they contain the full range of antioxidants, vitamins, and minerals. For extra flavor, try adding herbs or citrus slices.
