Ginger water can be easily made at home and is a convenient way to consume ginger to get the root’s potential health benefits.
People have used ginger for thousands of years, both as a food flavoring and as a natural medicine, to treat a variety of conditions, including pain and nausea.
In this article, we look at the potential benefits and dangers of ginger, some of the science behind them, and how to make ginger water at home.
Although there are studies supporting the potential health benefits of ginger, there is limited research on drinking ginger water specifically. Most studies do not specify whether participants took ginger in capsule form, added it to food, or drank it with water or tea.
However, ginger water can be helpful for the following conditions:
Pain: Ginger water can help reduce some types of pain. In a study involving 60 adults with migraines, researchers found that using ginger as an adjunctive treatment was better than taking painkillers alone.
Nausea: People have long used ginger as an herbal remedy for nausea. In a 2015 review, researchers looked at 9 separate studies in which participants used ginger for postoperative nausea, chemotherapy side effects, viral nausea, and morning sickness. Studies, although not always clinically sound, have all shown that ginger reduces nausea and vomiting.
Cholesterol levels: A study in rats suggests that ginger may lower cholesterol levels. The rats were fed a high-cholesterol diet, which increased their total cholesterol, triglycerides and low-density lipoprotein (LDL). The researchers then found that feeding the rats supplements containing ginger prevented high blood cholesterol.
However, more research is needed to see if ginger would have the same effects on cholesterol levels in humans.
Blood sugar control: Ginger water can help control fasting blood sugar levels in people with type 2 diabetes.
In a 3-month study, researchers divided 41 people with type 2 diabetes into two groups. One group received 2 grams of ginger powder supplement each day, while the second group received a placebo. People who took ginger experienced a significant reduction in fasting blood sugar.
Weight loss: In another study, researchers divided 10 men into two groups. One group drank hot ginger water after breakfast. The other team doesn’t. The men who drank the ginger water reported greater feelings of fullness (feeling fuller).
Although the study was small and additional studies are needed, it suggests that ginger water may play a role in weight management.
Ginger Water: Possible Risks and Side Effects
Drinking ginger water appears to be safe for most people. However, there may be some situations where it is best to consult a doctor first.
According to experts, there are some concerns that ginger may interfere with blood-thinning medications. Although the research is inconclusive, people taking anticoagulants should talk to their doctor first before starting to drink ginger water.
People who drink too much ginger water may experience mild side effects, including:
gases
abdominal pain
diarrhea
heartburn
One study, which used data from 1,020 women, looked at the safety of ginger during pregnancy. Researchers found that using ginger during pregnancy to treat nausea and vomiting did NOT increase the risk of:
stillbirth
premature birth
birth defects
However, although no studies have concluded that ginger harms pregnancy, it is still best to talk to a doctor before drinking ginger water while pregnant.
How to make ginger water at home
The best way to make it is by using fresh ginger root.
Follow these steps:
grate 1.5 teaspoons of fresh ginger
boil 4 cups of water
add the ginger to the water
take the water off the heat
let the ginger soak for about 5 to 10 minutes
strain the mixture to remove the ginger pieces
drink it hot as a drink or put it in the fridge to drink it cold
You can add a slice of lemon and/or some honey for a better taste.
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