Mint Water: Is It Good For You?

Reviewed by Dan Brennan, MD on September 29, 2020

If you’re looking for a healthy alternative to soda or sugary drinks, mint water is an excellent solution. Mint water is a simple and refreshing beverage that offers significant health benefits. It contains no sugar, no caffeine, and very few calories. 

You can make mint water at home by steeping mint leaves in boiling water and then chilling to your preferred temperature. Mint water is best served in a cold glass with ice — no muddling required!

Mint is an umbrella term for plants in the genus Mentha. Because of its refreshing taste and distinct cooling sensation, mint is popular as an ingredient in teas, alcoholic beverages, sauces, desserts, and more.

Mint’s well-liked flavor makes it the perfect ingredient for switching up your daily drink repertoire. Mint water doesn’t just taste good; it’s also good for you. Several studies indicate that drinking mint water is beneficial for your health. 

Nutrition Information

Mint water made with one-quarter cup of fresh mint contains: 

  • Calories: 12
  • Protein: 0 grams
  • Fat: 0 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams
  • Sodium: 8 milligrams

Mint water is a good source of:

Mint water is also an excellent source of Vitamin A. Research has shown that Vitamin A may lower the risk of conditions like cataracts, diarrhea, measles, and breast cancer.

Potential Health Benefits of Mint Water

Mint is a great source of vitamins and minerals. Its soothing qualities and lack of sugar and other additives make it a healthy choice for most people. 

Research has found several potential health benefits to drinking mint water: 

Support Digestive Health 

Mint has been a household remedy for upset stomachs for generations. Recently, modern science has pointed to mint’s effectiveness in supporting digestive health. Mint water is an excellent way to enjoy the digestive benefits of mint. Mint water contains menthol, which some studies have shown may help manage irritable bowel syndrome

Research indicates that mint water may help soothe some of the symptoms of IBS.

Studies also show that mint can help alleviate indigestion.

Fight Fatigue

While mint water does not contain any caffeine, studies show that the aroma of mint can help promote alertness and fight fatigue. Research also suggests that the scent of mint may elevate your mood. This makes mint water the perfect choice for an afternoon pick-me-up.

Soothe Cold Symptoms

Though mint water has not been shown to cure any illnesses, it can help soothe some of the symptoms of the common cold. The menthol quality of mint water has been shown to help clear nasal passages.

Reduce Halitosis

Studies show that mint may help reduce the bacteria within the mouth that causes bad breath. Mint water’s antibacterial quality makes it an excellent beverage for freshening your breath throughout the day. Drinking mint water does not replace or reduce the need for regular brushing and flossing.

Potential Risks of Mint Water

Because mint water is an herbal remedy, you should consult with your doctor before taking it or any other supplement. 

Consider the following before preparing or drinking mint water:

GERD Concerns

While mint water is largely effective for soothing the symptoms of digestive ailments, studies show that mint can aggravate gastroesophageal reflux disease. People with GERD should avoid mint and refrain from consuming mint water, as it can trigger their symptoms.


When consumed in large amounts, mint may cause adverse effects. More research is needed on the long-term effects of regularly consuming mint and mint water. You should only consume mint water in moderation. 

Show Sources


American Family Physician: “Peppermint oil.”

ESHA Research, Inc., Salem, Oregon: “Herb, spearmint, fresh.”

Clinical Microbiology Reviews: “Effects of vitamin a supplementation on immune responses and correlation with clinical outcomes.”

Clinical Microbiology Reviews: “Effects of vitamin a supplementation on immune responses and correlation with clinical outcomes.”

Digestive Diseases and Sciences: “The effect of enteric-coated, delayed-release peppermint oil on irritable bowel syndrome.”

Journal of Pharmacy and Pharmacology: “The effects of oral administration of (-)-menthol on nasal resistance to airflow and nasal sensation of airflow in subjects suffering from nasal congestion associated with the common cold.”

Journal of Thoracic Disease: “The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn.”

North American Journal of Psychology: “Effects of Peppermint and Cinnamon Odor Administration on Simulated Driving Alertness, Mood and Workload.”

Phytotherapy Research: “A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.)”

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