Rice water—the starchy liquid left behind after soaking or cooking rice—has been used in many cultures for generations. It has gained popularity online as a natural remedy for hair care, skin care, and even plant nutrition. While rice water does contain beneficial nutrients, many of the dramatic claims surrounding it are not supported by strong scientific evidence.
Here’s what rice water is, its potential benefits, and how to use it safely.
What Is Rice Water?
Rice water is made by soaking or boiling rice in water. During this process, small amounts of nutrients from the rice dissolve into the water, including:
- Starch
- Amino acids
- B vitamins (in small amounts)
- Minerals such as magnesium and potassium (trace amounts)
- Antioxidant compounds
The exact nutrient content depends on the type of rice and how the water is prepared.
Potential Benefits for Hair
Rice water is commonly used as a hair rinse. Some people report that it helps:
- Make hair feel smoother.
- Improve shine.
- Reduce friction between hair strands.
- Make hair easier to detangle.
Rice water contains inositol, a carbohydrate that has been studied for its ability to temporarily coat hair fibers and reduce surface damage. However, more research is needed to confirm long-term benefits for hair growth.
How to Use It
- Wash your hair with shampoo.
- Pour cooled rice water over your hair.
- Massage it into your scalp and hair.
- Leave it on for 5–20 minutes.
- Rinse thoroughly with clean water.
Using rice water once or twice a week is generally enough. Overuse may leave some hair types feeling stiff or dry because of the starch.
Potential Benefits for Skin
Some people use rice water as a facial rinse or toner. Limited research suggests it may:
- Soothe mild skin irritation.
- Temporarily improve skin hydration.
- Leave the skin feeling soft.
However, there is no strong evidence that rice water can treat acne, remove wrinkles, lighten skin, or cure eczema.
If you have sensitive skin, test it on a small area first and stop using it if irritation develops.
Can You Drink Rice Water?
Plain rice water can provide fluids and small amounts of carbohydrates. It has traditionally been used in some cultures to help support hydration during mild stomach upset.
However, it should not be viewed as a cure for illness or a replacement for oral rehydration solutions when treating dehydration caused by diarrhea or vomiting.
Can Rice Water Help Plants?
Some gardeners use cooled, unsalted rice water to water houseplants because it contains small amounts of nutrients. While occasional use is unlikely to harm most plants, there is limited scientific evidence that it works better than regular watering and proper fertilizer.
Avoid using rice water that contains:
- Salt
- Oil
- Butter
- Seasonings
These ingredients can damage plants and attract pests.
How to Make Rice Water
Soaking Method
- Rinse ½ cup of uncooked rice.
- Add 2–3 cups of clean water.
- Let it soak for 30 minutes.
- Strain the liquid into a clean container.
Boiling Method
- Cook rice with extra water.
- Once the rice is cooked, strain off the excess liquid.
- Allow it to cool before use.
Store rice water in the refrigerator and use it within 2–3 days to reduce the risk of bacterial growth.
Myths About Rice Water
Rice water cannot:
- Cure hair loss.
- Reverse gray hair.
- Eliminate wrinkles.
- Detox the body.
- Cure chronic diseases.
These claims are not supported by high-quality scientific studies.
The Bottom Line
Rice water is an inexpensive, traditional home remedy that may help leave hair feeling smoother and may temporarily soothe the skin for some people. However, it is not a miracle treatment, and its benefits are generally modest. Used occasionally and stored safely, rice water can be a simple addition to your beauty routine—but healthy hair and skin still depend on a balanced diet, good hygiene, and appropriate skincare.