Ginger water is a natural remedy used to help conditions like nausea and morning sickness. It has several health benefits. Making ginger water correctly is important because you want to get the dose right.

Ginger is native to Southeast Asia. It’s common in food and herbal remedies around the world. The ginger plant is rich in natural chemicals that can promote health and wellness.

Ginger water, also known as ginger tea, is one way to enjoy the benefits of ginger. Read on to learn more about the possible health benefits benefits, uses, and side effects of ginger water.

As with many herbal medicines, more research is necessary to better understand and prove the uses of ginger and ginger water.

Many anecdotes about uses for ginger water can’t be guaranteed to be healthy or effective. However, limited research does back several potential benefits.

Anti-inflammatory properties

Inflammation is one of your body’s natural self-preservation functions. Diet and lifestyle changes may be necessary to fight chronic inflammation.

Consuming ginger may help prevent and heal inflammation. A 2020 studyTrusted Source found that oral and topical ginger helped reduce inflammation in cases of delayed onset muscle soreness.

According to a 2020 reviewTrusted Source, human and animal studies have suggested that certain compounds in ginger helped reduce symptoms of inflammatory conditions, such as arthritis.

While a doctor may recommend medical treatments to directly address inflammatory conditions, you may wish to discuss with your doctor the possible benefits of adding ginger to your diet.

Antioxidants

Antioxidants fight reactive oxygen species (ROS), which cause oxidative stress and damage your cells. Your body naturally makes ROS, but some lifestyle choices — like drinking large quantities of alcohol, smoking, or experiencing chronic stress — can make you produce too much ROS.

Consuming foods and drinks with antioxidants, like ginger water, may help prevent and fight the negative side effects of ROS.

A 2022 reviewTrusted Source notes that numerous clinical studies have identified the antioxidant properties of ginger. The review suggests that ginger may be a complementary treatment for conditions such as:

You may wish to talk with your doctor about the possible benefits of ginger’s antioxidant properties for your specific condition.

Anti-nausea and digestion aid

Cultures around the world regularly take ginger to help ease indigestion, vomiting, and nausea.

A 2016 articleTrusted Source indicates that ginger may help manage nausea and vomiting. The article also indicates that further studies could help better understand which ginger constituents may be most beneficial.

Learn more about ginger for nausea.

Manage blood pressure

A 2019 review of studiesTrusted Source found that ginger could help lower both systolic blood pressure and diastolic blood pressure.

The review notes that further studies are necessary to learn more about the possible benefits of ginger on blood pressure.

Balance blood sugar

A 2015 studyTrusted Source found that ginger improved fasting blood sugar in people with diabetes. These and other findings show promise that ginger can help treat health concerns caused by chronic diabetes.

However, a 2019 studyTrusted Source found that consuming ginger did not significantly alter fasting blood sugar. It did improve the glycated hemoglobin (HbA1c) from the baseline though.

Cholesterol

A 2018 study found that ginger could help manage triacylglycerol (TAG) and low-density lipoprotein cholesterol (LDL-C).

It also found that a low dose of no more than 2 grams of ginger per day could help lower TAG and total cholesterol.

Weight loss

A 2019 reviewTrusted Source looked at 14 randomized controlled trials with a total of 473 subjects. It found that ginger supplements significantly decreased body weight and waist-to-hip ratio.

However, the review found that ginger did not affect body mass index (BMI).

Hydration

While ginger may not directly help with hydration, taking your ginger in water may help.

Starting your day with a glass of ginger water, or finding another regular time to drink one each day, can help you hydrate.

As with any herb or supplement, ginger may interact with other medications you take.

Side effects from ginger can happen, particularly if you take ginger in large doses. Possible side effects includeTrusted Source:

You should talk with your doctor about the safety of taking ginger if you’re pregnant, nursing, or about to have surgery.

Researchers have looked at the role ginger may play in helping treat nausea and vomiting in pregnancy. One 2012 studyTrusted Source noted that the evidence supports the efficacy of ginger for the treatment of pregnancy nausea, but that there may be safety risks for some people.

A 2016 systematic review of studiesTrusted Source, however, found no adverse effects caused by ginger consumption in pregnant people.

Talk with your doctor before taking any supplements or herbs during pregnancy. In some cases, diet and lifestyle changes may help reduce nausea in pregnancy, such as:

  • eating regular, small meals
  • avoiding greasy or spicy foods, since those may upset your stomach
  • staying hydrated

Detox rituals aim to slowly rid your body of toxins over time. Some people use ginger water mixed with lemon juice as a detox.

However, there’s only anecdotal evidence to support this use.

Fresh ginger is the best source for making your own ginger water. A lot of products contain ginger or artificial ginger flavor, but you’ll get the most benefits from ginger water you make yourself. Plus, it’s easy to prepare.

You can find fresh ginger in the produce section of the grocery store. It’s a beige-colored root, typically a few inches long.

To make ginger water, you’ll have to cook the ginger in water and make a tea. You can leave the skin on the ginger since you’re not going to eat it straight, and many of the nutrients are right beneath the skin.

You can use more or less water or ginger, depending on how strong you want the ginger water to be. The ratio of water to ginger below is equivalent to 1 gram of ginger extract.

To make ginger water:

  1. Wash the part of the ginger root you’ll be using.
  2. Use a zester to grate 1/2 teaspoon of ginger.
  3. Boil 4 cups of water on the stove.
  4. Add the ginger to boiling water.
  5. Remove the ginger water from the heat and let the ginger steep in the water for 10 minutes.
  6. Strain the ginger pieces from the water and discard the ginger.
  7. Drink ginger water hot or cold.

Ginger water is delicious with a teaspoon or less of added honey or lemon juice, but don’t go overboard with added sweeteners. If you think you’d like to drink ginger water every day, you can make a bulk batch and keep it handy in the refrigerator.

It may be safe to consume up to 2 gramsTrusted Source of ginger extract per day.

However, it’s best to contact a doctor for advice if you plan to consume ginger regularly. They can recommend how much ginger you should take, and how frequently.

Consuming ginger can support your health, and it may also help treat many health problems, such as helping manage inflammation, blood sugar, blood pressure, and cholesterol.

Drinking ginger water or ginger tea is also a great way to stay hydrated, which is important for your overall health.

Talk with your doctor about any supplemental herbs you want to try. If you’re interested in ginger, start by making your own ginger water from fresh ginger root.