Ever tried everything to lose weight — and still felt stuck?
Same here. I was juggling diet trends, gym memberships, and calorie-tracking apps like my life depended on it. But no matter what I did, the scale wouldn’t budge beyond a certain point. I felt exhausted, bloated, and honestly, pretty defeated.
One night, while scrolling through some wellness videos, I stumbled on something unexpected: rice water. Not a fancy detox juice or overpriced supplement — just the starchy water left after cooking or soaking rice. It sounded too simple. Too humble. But I kept seeing people swear by its benefits — not just for weight loss, but for clearer skin, shinier hair, and even better digestion.
Out of curiosity (and, let’s be real, desperation), I gave it a shot. I started drinking a small glass of overnight soaked cooked rice water before meals. The results? Subtle at first. Less bloating. More energy. Then, a few pounds melted off over the next couple of weeks — without me changing anything else. That was just the beginning.
In this post, I’ll walk you through 11 real, science-backed rice water benefits — not just for weight loss, but also for your skin, hair, and overall health. Whether you’re thinking of washing your face with rice water, drinking it, or trying fermented rice water — you’re about to see why this age-old remedy is making a huge comeback.
What Is Rice Water?
Let’s rewind for a second. Before we get into all the juicy benefits, let’s answer the basic question: What even is rice water?
At its core, rice water is the milky liquid left behind after you either soak or boil rice. That’s it. No extra ingredients, no fancy prep — just the cloudy, nutrient-rich water you’d usually pour down the sink. But here’s the kicker: that “waste” water is packed with goodness.
Depending on how it’s prepared (soaked, boiled, or fermented), rice water is loaded with vitamins like B1, B2, B3, and B6, plus amino acids, antioxidants, and a type of carbohydrate called inositol. Inositol is a real MVP — it’s been linked to stronger hair, faster growth, and better skin texture.
In Asian cultures, especially in places like Japan and China, rice water has been a go-to beauty and wellness staple for centuries. The women of the Heian period in Japan were famous for their floor-length hair — and their secret? Washing with fermented rice water. Even today, many swear by its benefits for skin, face, and hair, often calling it nature’s budget-friendly elixir.
And here’s the cool part: the form of rice water you use changes its effects.
- Boiled rice water tends to be thicker and better for hair masks or DIY skin toners.
- Fermented rice water benefits go even deeper — the fermentation process ramps up the antioxidants and balances the pH, which is especially helpful for oily or acne-prone skin.
- Overnight soaked cooked rice water (the kind I used in my weight loss story) is often consumed for its internal health perks.
There’s even a rising trend of using rice water for plants, thanks to its minerals and natural starch that promote soil health.
Bottom line? This humble liquid isn’t just leftover cooking water — it’s a centuries-old wellness hack that’s finally getting the credit it deserves. And we’re just getting started.
Rice Water for Hair Health
If your hair’s been feeling dry, limp, or just plain lifeless — you’re not alone. Between heat styling, chemical treatments, and environmental stress, our strands take a beating. That’s where rice water comes in like a secret weapon for your hair routine.
1. Promotes Hair Growth
This is hands down one of the most talked-about rice water benefits for hair. Why? Because rice water contains inositol, a powerful carbohydrate that penetrates deep into hair shafts and repairs them from the inside out. It’s not just a surface-level fix — inositol stays in your hair even after rinsing, offering lasting protection.
A study even showed that rice water helped improve hair elasticity and reduce surface friction, which means fewer tangles and breakage. If you’re trying to grow your hair out (or recover from a bad haircut), adding rice water to your routine can help kickstart the process naturally.
2. Enhances Shine and Smoothness
You know that glossy, mirror-like hair you see in shampoo commercials? That’s what regular use of fermented rice water can do over time. Thanks to the amino acids and vitamins, rice water helps seal the cuticle, smoothing out rough, frizzy strands and boosting shine — especially when used as a final hair rinse after shampooing.
Speaking of shampoos, some brands like Mamaearth’s rice water shampoo now include this ingredient for its nourishing, shine-boosting power.
3. Reduces Breakage and Split Ends
Hair that breaks easily is often dehydrated or protein-deficient. The proteins and starch in rice water fill in the gaps on damaged strands, strengthening the hair and making it less prone to snapping. This makes a big difference if you’re transitioning from relaxed to natural hair, or recovering from bleach damage.
Pro tip: Use boiled rice water (thicker and more nutrient-dense) as a DIY hair mask once or twice a week. It’s like a protein treatment without the salon price tag.
4. Improves Scalp Health
Healthy hair starts with a healthy scalp — and rice water helps here too. It has natural anti-inflammatory properties, which can soothe irritated or itchy scalps. Plus, the nutrients support better circulation at the root level, helping follicles stay strong and active.
If you deal with dandruff, using fermented rice water as a pre-wash scalp rinse can help calm things down without harsh chemicals. And since it’s so gentle, even sensitive scalps can usually tolerate it well.
Bonus Tips:
- Store your rice boiled water in a spray bottle and use it as a daily leave-in conditioner.
- Combine rice and lemon water for an added dose of Vitamin C — great for oily scalps.
- Or try rice and lime water if you want an even fresher rinse with natural astringent effects.
Whether you’re aiming for longer locks, fewer split ends, or just a little more glow — rice water gives your hair what it’s been missing.
Rice Water for Skin Care
Let’s be real — skincare can get complicated (and expensive). But rice water? It’s simple, affordable, and surprisingly powerful. Across Asia, women have used it for centuries to get that smooth, bright, almost translucent glow. And now, science is backing up what tradition always knew.
Whether you’re using fermented rice water, soaking your face in boiled rice water, or even just rinsing with leftover rinse water, here’s how it helps:
5. Brightens Skin Tone
Want to boost your glow without harsh chemicals? Rice water contains enzymes that naturally inhibit melanin production, which is responsible for skin darkening and hyperpigmentation. That’s why it’s so often used for skin whitening or evening out dull, blotchy complexions.
In fact, many people report noticeable changes — especially when you look at rice water benefits for skin before and after. Just a week or two of consistent use, and your skin may start looking fresher and more radiant.
6. Reduces Acne and Inflammation
If you’re dealing with acne, sensitive skin, or post-breakout redness, rice water might be your new best friend. Thanks to its anti-inflammatory and astringent properties, it helps tighten pores, reduce oiliness, and calm down flare-ups. Plus, it’s super gentle — making it great even for reactive skin.
Tip: Use a cotton pad soaked in fermented rice water as a toner at night. It balances pH and helps fight acne-causing bacteria without stripping your skin.
7. Delays Signs of Aging
We all want to age gracefully, but early wrinkles? Not so much. Rice water is rich in antioxidants, which fight off free radicals — those unstable molecules that break down collagen and speed up aging. By using rice water regularly, you’re giving your skin a natural line of defense.
Fermented rice water benefits for skin go even deeper here, because the fermentation process increases the potency of antioxidants and boosts skin cell regeneration.
8. Strengthens Skin Barrier Function
The outer layer of your skin — your barrier — is your body’s first line of defense. Rice water supports that barrier, helping your skin retain moisture, stay plump, and fend off pollution and environmental stress.
If your skin feels dry, itchy, or gets irritated easily, this might be a sign your barrier is compromised. A few days of using boiled rice water, either as a face rinse or a mist, can help calm things down fast.
Bonus Mentions:
- Try washing face with rice water daily for a gentle cleanse that doesn’t strip oils.
- Combine rice and lemon water for extra brightening if your skin tolerates acids well.
- Even some popular products, like Mamaearth’s rice water face wash, are built around this ingredient because of how effective (and non-toxic) it is.
Whether you’re chasing that “glass skin” glow or just trying to heal your skin from within, rice water is low-risk, low-cost, and shockingly effective.
Rice Water for Weight Loss
Okay, let’s talk results. Because while glowing skin and shiny hair are amazing, weight loss tends to be the game-changer for how people feel in their own bodies. And surprisingly, rice water can actually help with that — in ways most folks don’t even realize.
9. Regulates Digestion and Curbs Cravings
The first place rice water starts working? Your gut.
Drinking rice water benefits for weight loss start with how it soothes the stomach lining, aids digestion, and helps reduce bloating. It’s not a miracle fat-burner — but it keeps your digestive system running smoothly, which is essential for fat metabolism and consistent weight loss.
A smoother digestive flow means you absorb nutrients better, feel lighter, and have fewer random cravings that come from imbalanced gut signals.
10. Low-Calorie Hydration That Keeps You Full
One glass of overnight soaked cooked rice water has barely any calories, but it’s surprisingly satisfying. This means it can act as a healthy “pre-meal” drink — making you feel full sooner and reducing the chances of overeating.
Think of it as your natural appetite controller. No weird chemicals, no caffeine jitters — just starchy, nutrient-packed hydration.
Many people also swear by drinking rice water before meals to help manage portion sizes and late-night snack urges.
11. Supports Energy and Fat Metabolism
Fermented rice water is rich in enzymes and B vitamins — nutrients that help your body break down carbs and fats more efficiently. When your metabolism is sluggish, your body holds onto fat. But with the help of these natural compounds, your body may process calories better and burn fuel more effectively.
Bonus: the amino acids in rice water help preserve lean muscle mass while you’re losing fat — which is exactly what you want during any healthy weight loss journey.
Extra Tip:
- Add a splash of lemon to rice water for extra flavor and fat-burning antioxidants. This combo, rice and lemon water benefits, is popular in holistic wellness circles for a reason.
So no, rice water isn’t some magic weight loss elixir. But as part of a healthy lifestyle? It’s a gentle, nourishing tool that supports your goals — from digestion to portion control to sustained energy.
Rice Water for Overall Health
So far we’ve talked about glowing skin, luscious hair, and the surprising support rice water offers for weight loss. But this humble liquid goes way beyond beauty benefits — it’s actually a nutritional powerhouse that can support your overall health in some pretty awesome ways.
Whether you’re sipping it, cooking with it, or soaking it overnight, here’s what it’s doing behind the scenes:
12. Aids Digestion and Soothes the Stomach
Let’s start with the gut — again. Because honestly, so many of our health issues stem from digestive dysfunction.
Drinking rice water benefits for the stomach are well-documented in traditional medicine. It’s often given to people with indigestion, diarrhea, or nausea because it’s easy to digest and helps coat the stomach lining. The starches in boiled rice water act as a mild prebiotic, feeding the good bacteria in your gut.
And if you ever had a parent or grandparent give you rice water when you were sick? Now you know why — it’s basically the OG electrolyte drink.
13. Boosts Energy Naturally
You know how you feel after a bowl of rice — full, warm, and recharged? That’s because rice is packed with easily accessible carbohydrates. When you drink rice water, especially from cooked or boiled rice, you’re getting a small, steady hit of those same energy-boosting carbs.
This makes it a great mid-morning or pre-workout drink — without caffeine crashes or blood sugar spikes.
Plus, it’s got trace amounts of magnesium and potassium, which are essential for keeping your muscles and nerves functioning well.
14. Supports the Immune System
Here’s something most people don’t realize: your gut and immune system are best friends. A strong gut = stronger immune response. And rice water helps build that foundation.
It also contains ferulic acid and antioxidants, especially in fermented rice water, which can help your body fight inflammation and oxidative stress — two root causes of many chronic illnesses.
And for folks recovering from illness, drinking rice water is a gentle way to nourish the body and speed up healing without overwhelming the system.
What About Side Effects?
While rice water is generally super safe, it’s worth noting a few things:
- Too much can cause bloating, especially if your body isn’t used to fermented foods or starchy drinks.
- Watch for spoilage — fermented rice water should be stored in the fridge and used within a few days.
- Side effects of rice water on face or skin are rare, but sensitive skin types should patch test first — especially with fermented or lemon-infused versions.
Bottom line? Rice water may be simple, but its effects are wide-reaching — helping everything from digestion and immunity to energy and healing.
How to Prepare Rice Water
There’s no one-size-fits-all method for rice water — the “best” one really depends on what you’re using it for. Hair? Skin? Drinking? Each version brings out slightly different benefits. Below are the top 3 ways to make rice water at home, with tips on when and how to use each.
Method 1: Soaking (Quick + Easiest)
This is the simplest method, perfect if you’re in a hurry or using it for your face or scalp.
How to do it:
- Rinse ½ cup of uncooked white rice (removes dirt and excess starch).
- Add it to a clean bowl with 2–3 cups of water.
- Let it soak for 30 minutes to 2 hours at room temperature.
- Strain and store the liquid in a clean jar or spray bottle.
Best for:
- Quick hair rinses
- Facial toners or mists
- Washing face with rice water
- General skin use
Method 2: Boiling (Nutrient-Dense)
Boiled rice water benefits are especially good for hair masks, scalp treatments, and skin soaks because the heat pulls out more starches and nutrients from the rice.
How to do it:
- Cook ½ cup of rice with double the usual water.
- When it starts boiling and the water turns cloudy, strain it out (before the rice is fully cooked).
- Let the water cool, and store in a glass container in the fridge.
Best for:
- Deep conditioning hair masks
- Skin barrier repair
- Use in DIY shampoo or conditioners
- Rice boiled water benefits for hair and skin
Method 3: Fermenting (Supercharged)
Fermented rice water is the most potent — and a go-to for anyone wanting the maximum benefits for skin and hair.
How to do it:
- Soak rice as in Method 1, but leave it in a closed jar at room temperature for 24–48 hours.
- You’ll know it’s ready when it smells slightly sour (not spoiled — just tangy).
- Strain and store in the fridge.
Best for:
- Acne-prone or oily skin
- Dandruff-prone scalp
- Strengthening and detangling hair
- Enhancing natural shine
- Fermented rice water benefits for skin and hair
A Few More Tips:
- Always store rice water in the fridge (lasts up to 5–7 days max).
- Shake well before each use — starch can settle.
- Overnight soaked cooked rice water (the kind you drink) can be made by soaking rice after it’s been cooked, then refrigerating the water.
- Combine with other natural ingredients like lemon, lime, or green tea for extra punch (e.g. rice and lemon water benefits).
You don’t need to overthink it. Just pick the method that fits your vibe, and let rice water quietly work its magic.
Tips for Using Rice Water
Now that you’ve got your rice water prepped, let’s talk about how to actually use it — the smart way. Because while this stuff is amazing, the results really come down to how you use it. These tips will help you avoid the common mistakes and get the most out of every drop.
For Hair
1. Use as a final rinse after shampooing.
After shampooing and conditioning, pour rice water (especially fermented or boiled) over your hair. Let it sit for 5–10 minutes, then rinse out. You’ll notice smoother strands and better shine almost immediately.
2. Don’t overdo it.
Once or twice a week is plenty. More than that can lead to protein buildup — especially for low-porosity hair.
3. Try it as a scalp treatment.
Spray rice water directly onto your scalp and massage gently to improve blood circulation and strengthen roots. This is great for reducing hair fall and encouraging growth.
4. Use with shampoo or conditioner.
If you’re using a shampoo with rice water benefits, like Mamaearth’s, pair it with your homemade rice water rinse for a double dose of nourishment.
For Skin and Face
1. Use as a toner or facial mist.
Pour your fermented or soaked rice water into a spray bottle and mist it over your face after cleansing. Pat it in and let it dry — no need to rinse.
2. Make a face mask.
Soak a few cotton pads in rice water and place them on your cheeks, forehead, and chin. Leave for 10–15 minutes, then remove and pat dry. Instant glow.
3. Watch for irritation.
If you’re using rice water for skin whitening or acne, start slow and patch test. While it’s gentle, side effects of rice water on face can include dryness or flaking for sensitive types.
4. Try a rice water + lemon combo.
Lemon and rice water benefits are perfect for oily or acne-prone skin — but be careful with sun exposure afterward (lemon can make skin photosensitive).
For Drinking
1. Stick to fresh batches.
When drinking rice water, especially overnight soaked cooked rice water, keep it simple and fresh. Add a pinch of salt or a squeeze of lime for flavor and electrolytes.
2. Drink before meals.
Helps curb appetite and keeps you hydrated without the sugar crash of juices or sodas.
3. Avoid overuse.
1–2 small glasses a day is enough. More than that may cause bloating in sensitive individuals.
Bonus: For Plants
Yep, even your garden can benefit.
Rice water benefits for plants include better growth, stronger roots, and natural pest resistance thanks to the leftover nutrients and starches. Just dilute the water (1:2 with clean water) before watering plants to avoid mold.
No matter your goal — better hair, clearer skin, or a healthier gut — there’s a way to make rice water work for you. The key is consistency and paying attention to what your body and skin respond to best.
Conclusion
So there you have it — 11 powerful, practical reasons to stop pouring your rice water down the sink.
What started as a simple, starchy byproduct of boiling rice has turned into one of the most versatile natural remedies out there. Whether you’re sipping it to support weight loss, using it to transform your skin and hair, or even feeding it to your plants, rice water brings an unexpected punch of benefits with zero fuss.
From my own journey, I’ve learned this: sometimes the most impactful health shifts don’t come from expensive serums or high-tech supplements — they come from simple, everyday habits that quietly support your body.
So try it. Experiment. Start small. Make your own batch, apply it, sip it, or spritz it — and just watch what happens.
Got your own rice water routine? Questions about how to start? Drop them below — I’d love to hear how it’s working for you.
