Nutrition, Benefits, Disadvantages, How to do it

Mint water is a cool drink infused with herbs.

There’s a lot to love about mint water. It’s tasty, requires few ingredients, contains negligible amounts of calories and sugar, and can even help you stay hydrated.

If you don’t like the taste of plain water too much but need more hydration, mint water might be your new drink of choice.

This article tells more about mint water, including its health benefits, homemade recipes, and potential downsides of this refreshing, low-calorie drink.

In short, mint water is basically an infused tea that you can enjoy hot or cold.

Mint belongs to the Mint genus of plants – a group of about 40 species of fragrant perennial herbs (1).

These types of mint have been used for thousands of years as culinary herbs and for medicinal purposes (1, 2).

Today, many people enjoy mint water because it is a refreshing and healthy drink that you can make with just two ingredients: mint and water.

Two of the most popular mint species are spearmint and peppermint. If you buy fresh mint at the grocery store, chances are it’s spearmint.

You will most often find spearmint or peppermint in mint water, although you can use any type of edible mint.


Mint water is a drink made by infusing fresh or dried mint leaves in water.

Because mint water often contains only mint and water, it is low in calories and sugar.

Two tablespoons of fresh spearmint leaves contain only 5 calories while the same amount of peppermint leaves contains about 2.5 calories (3, 4).

Additionally, spearmint and peppermint contain small amounts of other nutrients like protein and fiber, although spearmint has a decent amount of the minerals iron and molybdenum (3).

Many species of mint also contain bioactive phytonutrients that can improve your body’s overall health (4, 5, 6).

But for the most part, you get little nutrition from your mint water due to the small amount of mint in your water. Mint leaves remain a poor source for most macro and micronutrients.

Keep in mind that packaged mint waters may also contain more ingredients than just mint and water.

Additional ingredients will not only change the flavor of your mint water, but they could also alter the nutrient profile. When making your own mint water, you can add additional ingredients to make it to your liking, including honey or other sweeteners.


Mint water is low in calories, sugar, and most other nutrients, although it does contain a number of health-promoting plant chemicals called phytonutrients.

Mint has had a long and rich history in herbal medicine traditions. It’s perhaps no surprise that peppermint tea can provide you with some interesting health benefits.

Researchers continue to study mint today, thanks to its antimicrobial, anti-inflammatory, antioxidant, and other disease-fighting properties (2, seven, 8, 9).

Additionally, some early research indicates how spearmint can be used to help balance your hormones and treat polycystic ovary syndrome — a hormonal condition that can affect women during their childbearing years (ten, 11).

It is important to distinguish between mint and mint water. Although mint shows some potential as a therapeutic agent, herbal tea infusions like mint water have yet to be studied with proper depth.

Thus, some mint benefits cannot be directly attributed to mint water (8, 12).

Nevertheless, mint water offers some health benefits that you should consider. Consider these highlights:

  • A refreshing way to stay hydrated. Drinking water supports your metabolism, body temperature, circulation and more. Still, some people find it difficult to drink regular tap water. Mint water has more flavor than regular water, but it still helps you stay hydrated (13).
  • May help with weight loss. Some research indicates that water helps with weight loss, especially when you consume mint water in place of other higher calorie beverages like sodas and cocktails. Yet many researchers demand more studies to support these claims (14, 15).
  • Supports digestive health. Some people find mint helpful in aiding their digestion and relieving stomach pain. However, most research on the topic has focused on peppermint essential oils rather than the mint water itself (16, 17, 18, 19).


Drinking mint water can help you stay hydrated and may even help you lose weight, if it replaces high-calorie drinks in your diet. Some people also find that mint water helps with indigestion side effects like gas and bloating.

Mint water is safe for most people to drink in regular amounts.

Most adults need 9.7 to 16 cups (2.3 to 3.8 L) of water per day. If you plan to drink more mint water than this, you may find it best to speak with your healthcare professional first to discuss your personal hydration needs (20).

If you’re pregnant, mint water seems safe if you drink a few cups a day in most cases (21).

There is not much research currently being conducted on the safety of mint water during pregnancy. Therefore, you should consider consulting your doctor before drinking large amounts of mint water during your pregnancy.

Finally, some cases of mint allergies have been reported, although these are rare. If you notice any abnormal side effects while drinking mint water, such as hives or swelling, it is best to stop immediately and consult a doctor (22).


A few cups of mint water a day seems safe for most people. If you are pregnant or wondering if you might have a mint allergy, it is best to consult a qualified healthcare professional before drinking mint water.

Classic mint water only needs two main ingredients: mint and water!

You might find it refreshing on its own, but you can also enhance your mint water in a number of ways.

For example, mint water also goes wonderfully with:

  • cucumber slices
  • fresh berries
  • citrus wedges
  • diced melon
  • Rosemary
  • basil
  • coconut
  • Ginger
  • Turmeric
  • Honey
  • stevia

One of the best things about mint water is that you can infuse it with additional herbs, fruits, or vegetables as you wish.


You can enjoy plain mint water or you can try other cool flavor combinations using fresh herbs, fruits or vegetables.

To make your own mint water at home, follow these quick steps:

  1. Fill a jar or small water canister with 4 cups (946 ml) of fresh water.
  2. Rinse about 4 sprigs (about 25-30 leaves) of fresh mint. You can use more or less mint depending on your taste.
  3. Gently crush the leaves until you start to smell a minty aroma.
  4. Dip the sprigs of mint in the water.
  5. Let the mint and water sit for a few hours so the mint has time to impart its flavor to the water.

For a faster infusion, you can also boil your mint water for 3-5 minutes before letting it cool. Also, you can enjoy it in the form of hot mint tea.


Making mint water at home is as easy as covering a few sprigs of fresh mint with water and allowing its flavor to absorb.

Another benefit of mint water is that since it only requires two ingredients, you can prepare it quickly and take it with you all day, wherever you go.

You will find that taking herbal water with you can be as simple as dropping a few fresh mint leaves into your water bottle for the day.

There are also tons of different water bottles designed to infuse your water with herbs or fresh fruit. A single-use recycled plastic bottle may not do the job.

These bottles often feature a cylinder in the center of the container that allows your flavors to seep into your water without the pulp, skin, or stems getting into your drink.


You can bring mint water with you wherever you go using your water bottle. You can also purchase an infuser-style bottle designed for infused waters.

Mint water adds an infusion of mint to plain water.

You might like mint water as is, or you might prefer to add more ingredients like fresh fruit or honey to your water.

You can drink refreshing mint water throughout the day to stay healthy and hydrated.

You may also notice improvements in your digestive system if you prefer mint water over other higher calorie drinks.

Try making your own mint water at home to see what you think of this refreshing, low-calorie drink.

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