Chia Seed Water Can Help You Boost Your Hydration. The Benefits, Risks and How to Make It

Chia seeds might be small, but they pack a big punch. These small, white and black seeds contain essential nutrients like calcium and iron. They also can be used to boost your fiber intake and hydration levels if you add them to your water. Chia seed water is incredibly easy to make — it’s as easy as brewing a cup of tea. 

Before you make a cup, there are some drawbacks you should be wary of, like unknown allergies. We talked to experts about the health benefits of chia seed water and who should skip it entirely.

Read more: How Much Water Should You Drink Daily?

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 around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water.  

Many people add extra ingredients like lemon juice or honey to add flavor. Even just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. He explains, “Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid 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 as positive outcomes of drinking it. 

• Hydration benefits: Drinking a combination of water and chia seeds may help keep you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that “Chia seeds can absorb as much as 12 times their weight in water, so chia water acts very efficiently at hydrating the body.”
• Boosts skin health: Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery explains that drinking water helps improve skin elasticity, increase blood flow, and moisturize your skin. Because chia water is so hydrating, it may afford these benefits. 
• Flushes body waste: Chia seeds also help your body flush waste and salt. As Alexander puts it, “The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement.”
• Weight management: Chia water may also be good for controlling your weight. Waldo says when you make chia water, “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.”
• Reduce blood pressure: A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Sciencesequenced the chia genome. The study 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 could contribute to heart health. 
• Lower cholesterol levels: The Oregon State University study also named lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol. 
• Support digestion: The fiber, omega-3 fatty acids, and protein in chia seed water all aid in better digestion when eaten in moderation. Eating too much could lead to bloating or gas. 
• Reduce inflammation in the body:  The antioxidants in chia seed water could also help you mitigate inflammation. This includes inflammation in your skin, sometimes called puffiness.

Potential risks of chia water 

For most people, chia seed benefits will outweigh the risks. There are some minor risks, mostly related to overconsumption. If you drink too much chia seed water, Alexander warns that the fiber could “give gastrointestinal problems. These may include issues like bloating, gas accumulation or even constipation, especially if taken without enough intake of 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 with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very 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 your first glass. First, chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink their chia water, but waiting too long will make your drink pretty gelatinous. You may not want to mix your chia water for more than several minutes before you’re ready to consume it if you’re looking for a water-like consistency. 

Ingredients:

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

Preparation: 

Put your water, lemon juice, and chia seeds into a drinking glass. Let your seeds steep for as long as you’d like. If you prefer a thicker drink, try allowing them to sit for 10 to 15 minutes. Stir up the seeds and water and you’re ready to put it down the hatch. 

If you don’t like lemon juice, you can also add honey, fruit slices or water flavor drops into 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 alternative 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 a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. 
• Chia seed jam: Blend chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam. 

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

Too long, didn’t read? 

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