Are There Any Benefits to Cucumber Water — Beyond Just the Water?

Cucumber water is often associated with a spa day. But you don’t have to save this refreshing drink for your next massage. (Especially since that’s not a routine luxury for most of us.) You can easily make it at home — all you need is a pitcher, some water, and cucumbers. 

"Cucumber adds a little flavor to an otherwise 'blah' beverage, plus a tiny boost of nutrients," said dietitian Alyssa Simpson. Think of it as water with extra oomph. Here’s what dietitians have to say about this trendy beverage.

The benefits of cucumber water

There are some bold claims about cucumber water helping prevent diseases like cancer. In truth, this drink isn’t a standalone health solution for any condition. But that doesn’t mean it lacks benefits. Here are four benefits of cucumber water. 

1. Helps maintain healthy blood pressure

Cucumbers contain potassium. Potassium is a mineral that helps balance sodium levels and can support healthy blood pressure. Research shows that people who drank cucumber juice for a week lowered their blood pressure by about 20 mmHg. 

"This is likely due to the potassium and water content of cucumber juice and its diuretic effect — all things that help regulate blood pressure," Simpson said. While it may support a healthy blood pressure, Simpson added that cucumber water isn’t a quick fix for your heart health. And it shouldn’t replace a balanced diet or prescribed medications. 

2. Helps You Stay Hydrated

Cucumber water has a light, refreshing taste with no added sugar. If you don’t like plain water, it can help you stay hydrated. 

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• Hydrating vegetables: Simply eating a cucumber can help keep you hydrated, too. Here’s a list of fruits and vegetables with high water content.

• Need to rehydrate fast? These options can help cure dehydration quicker — and better — than plain water.

When it comes to the age-old question of how much water you need to drink per day, the answer can vary from person to person. It depends on things like your: 

• Weight

• Sex

• Health conditions and medications

• Activity level

• Surrounding climate and temperature

For most people, it’s around 3 L per day. While severe dehydration is a medical emergency, even mild dehydration can lead to noticeable symptoms that can impact your day, like:

• Brain fog

• Headaches

• Mood changes

• Constipation 

• Fatigue

3. May help with weight loss 

Cucumber water may help with weight loss in a few different ways. 

First, it doesn’t have any calories. Even if you eat the cucumbers, they add minimal calories. A half cucumber has only about 23 calories. 

Cucumber water can also help you break a soda or juice habit, since it has flavor without sugar. By replacing these drinks with cucumber water you can reduce your calorie and added sugar intake, while supporting any weight loss goals.

Staying hydrated with cucumber water may also help you eat less throughout the day. Some research suggests drinking water right before a meal can help with weight management. "Sipping on something flavorful like cucumber water can help you avoid unnecessary snacking," Simpson added. 

4. Might support bone health

Cucumbers contain vitamin K, which plays a role in bone health. Vitamin K helps with calcium absorption and bone mineralization. But Simpson noted that only a small amount transfers into cucumber water.  So to get the most benefit, you would have to eat the cucumber as well.

"If you’re serious about bone health, focus on getting enough vitamin K from leafy greens, dairy, and fermented foods — along with calcium and vitamin D," she said.

How do you make cucumber water?

Make a pitcher of cucumber water to store in your fridge for all-day sipping. Here’s how to make it:

1. Wash one fresh cucumber. 

2. Slice it into thin rounds. 

3. Fill a pitcher with cold, filtered water. 

4. Add the cucumber slices to the water.

5. Refrigerate it for at least a couple of hours — the longer you let it sit, the stronger the cucumber flavor. 

6. Pour into a glass, and enjoy.

Which is better, lemon water or cucumber water?

Both drinks are hydrating. But cucumber water and lemon water contain different nutrients. So they come with different benefits:

• Cucumber water provides a small amount of potassium, which is important for healthy blood pressure. 

• Lemon water offers some vitamin C, which helps support immune function and helps your body better absorb iron. 

"Both are great ways to stay hydrated, and neither is better," said dietitian Jennifer Nicole Bianchini. "You could also drink a mix of both throughout the day to stay hydrated."

What are the best alternatives to cucumber water?

Any infused water can be a good alternative to cucumber water. Instead of cucumbers, you can add your favorite fruit to water for a refreshing twist. Try: 

• Lemon

• Lime

• Pineapple

• Berries

• Kiwi

You can also add spices like fresh ginger, basil, or rosemary. Mixing different fruits and spices can enhance the flavor even more. Feel free to experiment and have fun with it. 

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Written by:

April Benshosan, MS

April has been reporting on nutrition, fitness, and health for nearly a decade. Her work has been published in both print and digital outlets, including Women’s Health, EatingWell, SHAPE, Well+Good, Glamour, Health.com, Abbott, Verywell Health, Lifeforce, and more.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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