Cucumber water isn’t just a refreshing spa drink; it’s also packed with vitamins, antioxidants, and nutrients that can boost your health. Staying hydrated with cucumber water may support glowing skin, strong bones, and healthy blood pressure.

1. Boosts Hydration

Drinking water in general keeps you hydrated. But adding a refreshing cucumber to your beverage offers an extra hydration boost, thanks to the veggie’s high water content.

One medium cucumber contains around 10 ounces (oz) of water. Plus, adding cucumber provides flavor that could help increase your water intake even more.

2. Supports Weight Loss

Cucumbers are fiber-rich and a low-calorie vegetable, with one full cucumber containing about 45 calories. When you drink cucumber water, you’re likely not consuming any calories (unless you consume the cucumber slices themselves), making this beverage an excellent option for weight management.

Bonus points for replacing soft drinks and juices with cucumber water, which supports weight loss efforts by reducing added calories while still helping you feel full.

3. Lowers Blood Pressure

Because cucumbers are a solid source of vitamin K and potassium, cucumber water may help manage healthy blood pressure levels. Vitamin K is necessary for blood clotting, while potassium regulates blood pressure and balances fluid.

One study suggests drinking cucumber-infused water for a week and other lifestyle tactics, like exercising and limiting sodium, lower blood pressure. However, more research is needed.

4. Protects Heart Health

Antioxidants found in cucumbers could also contribute to protecting overall heart health. This veggie offers antioxidants like flavonoids that can help prevent heart disease by decreasing LDL ( “bad”) cholesterol levels. High LDL cholesterol is linked to an increased risk of developing heart disease and stroke.

5. Strengthens Bones

Cucumbers’ vitamin K content contributes to bone formation and overall bone health. Drinking cucumber water regularly may help support bone strength.

One cucumber contains more than 40% of the recommended daily intake for vitamin K, which is key to preventing osteoporosis and bone fractures. However, you may consider eating the cucumber slices after drinking the beverage to reap this potential benefit.

6. Improves Skin Health

Staying hydrated is crucial for maintaining healthy skin. Cucumbers offer extra water content along with vitamins C and A. Cucumber water boasts a powerhouse combination for supporting healthy skin.

While research linking cucumbers and skin health has focused on topical application, this vitamin-infused beverage will provide hydration and potentially soothe skin from the inside out to reduce irritation and inflammation.

7. Reduces Chronic Disease Risk

Cucumbers contain antioxidants that may protect against heart disease and certain types of cancer.

Some animal studies linked cucumber consumption to diabetes prevention and blood sugar level regulation, though additional research into humans would be needed to draw this conclusion.

Nutritional Profile of Cucumbers

To get an idea of the nutrition that cucumber water provides, the nutritional information for one raw cucumber with the peel intact includes:

• Calories: 45
• Fat: O.3 grams (g)
• Carbohydrates: 10.9 g
• Sugars: 5.03 g
• Fiber: 1.5 g
• Protein: 1.96 g
• Sodium: 6.02 milligrams (mg)
• Vitamin K: 49.4 micrograms (mcg)

Tips for Making Cucumber Water

To make cucumber water at home, experts recommend:

• Wash and slice one cucumber
• Add the cucumber slices to a pitcher of water
• Keep it refrigerated for at least a few hours to allow the cucumber to infuse into the water
• Drink and enjoy

You can also squeeze a splash of lemon or lime or add some fresh basil leaves for additional flavor.