Blog Nutrition Mint Water Benefits, Risks, And Recipes

Mint Water Benefits, Risks, And Recipes

Mint is a member of the Lamiaceae family, which includes other herbs such as rosemary, sage, and thyme. There are over 600 species of mint, but the two that are most commonly used in cooking are peppermint and spearmint.

Mint has a long history of use in traditional medicine. From the Middle Ages to the early 20th century, it was used to treat a variety of ailments, including indigestion, chest pain, and headaches.

Many people believe that infusing this herb in water can cure a number of ills, including bad breath, acne, and even the common cold. Some also believe it to have weight loss benefits.

So, what’s the verdict? Is mint water a miracle cure-all or just a tall tale? Let’s take a closer look at the science behind this popular home remedy.

What Is Mint Water?

Mint water, also known as mint tea or mint infusion, is a refreshing and flavorful beverage that is made by steeping fresh or dried mint leaves in hot water. Mint water has been enjoyed for centuries and is commonly used in many cultures as a natural remedy for a variety of ailments.

There’s no one specific way to make mint water, as it can be made using various types of mint and different brewing methods. Some people prefer to use fresh mint leaves, while others prefer dried leaves. The amount of time the leaves are steeped in hot water can also vary depending on personal preference.

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You can also make a cold version of mint water by simply adding fresh or dried mint leaves to cold water and allowing it to infuse for a longer period of time in the refrigerator. This is a great way to remain hydrated during hot summer months while also allowing you to enjoy the health benefits of mint.

Is Drinking Mint Water Good for You?

Mint water is refreshing and has a number of potential health benefits derived from the mint plant, including:

Soothing Indigestion 

Indigestion can be caused by several factors, including overeating, eating spicy or fatty foods, and stress. Mint has long been used as a natural remedy for indigestion and mint water may help soothe the stomach and intestines (9).

This plant contains menthol, which is believed to have a calming effect on the digestive system muscles. This may help relieve cramps, bloating, and gas (9).

Reducing Inflammation 

Mint water may also help reduce inflammation throughout the body. This may be due to the fact that mint contains compounds such as rosmarinic acid and perillyl alcohol, which may have anti-inflammatory properties (9).

Improving Brain Function 

Another study found peppermint aromatherapy to help enhance memory (4).

Weight Loss 

Mint water is often touted as a weight loss miracle cure. While it won’t magically melt away pounds, it may help you lose weight if you use it as a replacement for sugary drinks. 

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Mint water is a healthy and low-calorie or calorie-free alternative to sugary drinks such as juice and soda, which can contribute to weight gain.

So while mint water won’t magically make the pounds fall off, it can help you lose weight if you drink it regularly instead of sugary drinks as part of a healthy diet and exercise routine.

Boosting Hydration 

Hydration is important for your overall health and mint water can help increase water intake. This is due to mint having a refreshing flavor that can make plain water more palatable.

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Is Mint Water Toxic?

When it’s consumed in large amounts, mint can be toxic. This is because it contains compounds such as menthol, which can be poisonous in high doses.

Symptoms of mint poisoning include slow heartbeat, vomiting, diarrhea, abdominal pain, and neurological symptoms such as tremors and dizziness. If you experience any of these symptoms after drinking mint water, you should seek immediate medical attention (1).

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People with gastroesophageal reflux disease (GERD) should also avoid mint water. This is because mint can relax the lower esophageal sphincter, which can worsen GERD symptoms such as heartburn and indigestion (7).

mint water  

What Are the Side Effects of Too Much Mint Leaves?

Mint is a natural herb that has many potential health benefits (5), but like any other substance, consuming excessive amounts of it can cause adverse reactions in the body.

Some common side effects of consuming too much mint include (1):

  • Stomach upset or nausea – Mint contains menthol, which can irritate the stomach lining and cause digestive discomfort.
  • Heartburn or acid reflux – The relaxing effects of mint on the muscles in the esophagus can lead to acid reflux or heartburn (6).
  • Dizziness – People who are sensitive to menthol may experience headaches or other symptoms when they consume large amounts of mint.
  • Allergic reactions – Some individuals may be allergic to mint and can experience symptoms such as hives, itching, or swelling.

It’s important to note that these side effects are more likely to occur if you consume large amounts of mint oil. In moderate amounts, mint is generally safe for consumption and can provide many health benefits.

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How Long Can You Keep Mint in Water?

How long your mint water stays fresh depends on how you store it. If you refrigerate it, it will stay fresh for up to a week. If you don’t refrigerate it, it may only stay fresh for a few days.

It should be noted that allowing your mint water to sit for a while will give it a more intense flavor. However, allowing it to sit for too long (more than 3 days) outside of the fridge can make it go bad.

When storing mint water, make sure you use a clean, airtight container. This will help prevent the water from going bad. If you notice the water has changed color or smells bad, you should immediately discard it.

Mint Water Recipes

Are you ready to give mint water a try? Here are some delicious and healthy recipes to get you started.

Mint Cucumber Water 


  • 1 liter of water
  • 1 cucumber, sliced
  • 1 bunch of mint leaves


  1. Rinse the cucumber and mint leaves.
  2. Add the cucumber slices and mint leaves to a pitcher of water.
  3. Allow the mixture to steep for at least 30 minutes in the refrigerator before serving.
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Mint Lemon Water 


  • 1 liter of water
  • 1 lemon, sliced
  • 1 bunch of mint leaves


  1. Rinse the lemon and mint leaves.
  2. Add the lemon and mint leaves to a pitcher of water.
  3. Allow it to sit for at least 30 minutes in the refrigerator, then enjoy.

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Strawberry Mint Water 


  • 1 liter of water
  • 1 cup of strawberries, rinsed and sliced
  • 1 bunch of mint leaves


  1. Rinse the mint leaves.
  2. Add the strawberries and mint leaves to a pitcher of water.
  3. Allow it to sit for at least 30 minutes in the refrigerator, then enjoy.

Read more: How Much Water Should I Drink a Day To Lose Weight?

mint water  


  • How long can I leave mint in water?

You can leave mint in water for as little as a few minutes or up to 12 hours, depending on your preference. If you want a stronger flavor, leave the mint leaves in hot water for longer. For a more subtle taste, remove the leaves after a few minutes. The same theory applies to a cold infusion – steeping longer will result in a stronger mint flavor.

Always make sure the leaves you’re steeping are thoroughly rinsed and clean to avoid any potential bacteria growth.

  • Can I drink mint water every day?

You can drink mint water every day as long as you don’t have any adverse reactions to it. Mint is generally safe for consumption and may provide many health benefits when consumed in moderation (8). 

Hydrating in this way can be a great alternative to sugary drinks, and adding mint leaves can add flavor without any added sugars or artificial sweeteners. However, if you experience any discomfort or side effects from consuming mint water, it’s best to consult a healthcare professional. If you’re pregnant or breastfeeding, talk to your doctor about any herbal tea or supplement use.

  • Does mint water clear skin?

There’s no scientific evidence to support that mint water can directly clear skin. However, drinking enough water can improve overall skin health by keeping your skin hydrated (3). 

Mint also contains anti-inflammatory properties that may help with reducing redness or irritation on the skin when applied topically (7). However, it is recommended that you consult a dermatologist if you have any skin concerns.

The Bottom Line

Mint water is a refreshing and healthy drink that may offer several health benefits. These benefits include soothing indigestion, reducing inflammation, calming the nerves, improving brain function, and helping with weight loss.

However, mint can be toxic if it is consumed in large amounts. Therefore, it’s important to drink it in moderation. If you experience any adverse effects after drinking mint water, you should seek immediate medical attention.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. A fatal case of menthol poisoning (2016,
  2. Current Knowledge on the Vascular Effects of Menthol (2020,
  3. Dietary water affects human skin hydration and biomechanics (2015,
  4. Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang (2008,
  5. Pharmacological and therapeutic effects of Mentha Longifolia L. and its main constituent, menthol (2013,
  6. The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn (2019,
  7. The Use of Menthol in Skin Wound Healing—Anti-Inflammatory Potential, Antioxidant Defense System Stimulation and Increased Epithelialization (2021,
  8.  The Wonderful Activities of the Genus Mentha: Not Only Antioxidant Properties (2021,
  9. The Wonderful Activities of the Genus Mentha: Not Only Antioxidant Properties (2021,
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