7 Potential Benefits of Drinking Turmeric Water


Turmeric water can offer anti-inflammatory and antioxidant benefits.Credit: Iulia Cozlenco / Getty Images
Turmeric water can offer anti-inflammatory and antioxidant benefits.
Credit: Iulia Cozlenco / Getty Images
  • Turmeric water contains curcumin, which may reduce inflammation, improve heart health, and boost immune function.
  • It can help you stay hydrated and may offer benefits for digestion and joint comfort.
  • Most research uses higher doses than turmeric water, so benefits are likely modest.

Turmeric water is made by steeping turmeric powder or grated fresh turmeric root in water. It contains curcumin, a compound that may help with inflammation and overall health. Here’s what may happen when you incorporate it into your routine.

1. Provides Antioxidants

Curcumin, the main compound in turmeric and responsible for many of its potential benefits, acts as an antioxidant. It helps neutralize free radicals, which are unstable molecules that can damage cells over time and contribute to chronic disease.

2. Boosts Hydration

Staying hydrated supports many aspects of health, including mood, bowel regularity, and even skin appearance.

The amount of water you need daily can vary depending on your climate, activity level, and health needs. Most adults need 9 to 13 cups of water each day.

While turmeric itself doesn’t hydrate you, turmeric water can be an easy way to mix things up and help you meet your daily fluid needs.

3. May Help Reduce Inflammation

Curcumin may help reduce markers of inflammation in the body.

Chronic inflammation is linked to conditions like heart disease, type 2 diabetes, and arthritis. Adding turmeric water to your routine may help support your body’s natural response to inflammation, especially when paired with a balanced diet.

However, most studies use concentrated curcumin supplements rather than turmeric in food or drinks. So while turmeric water may help, the effects are likely smaller.

4. Could Ease Joint Pain

Because of its anti-inflammatory effects, turmeric may help with joint discomfort. Some studies suggest curcumin can improve symptoms of osteoarthritis, including pain and stiffness.

However, turmeric only contains a small amount of curcumin. About 1 teaspoon (around 3 grams) provides roughly 30 to 90 milligrams. In comparison, many studies use supplements that provide 250 milligrams or more per dose.

Turmeric water may offer some joint benefits, but the amount is much lower than what’s used in research and should not replace medical treatment.

5. May Support Digestion

Early research suggests curcumin may help reduce inflammation in the gut and support a healthy gut microbiome. Staying hydrated with turmeric water may also help keep bowel movements regular.

In a small 2025 study of women with obesity, high-dose curcumin helped reduce symptoms like burping and constipation compared to a placebo.

Keep in mind that, for some people, especially those with sensitive stomachs, turmeric may cause mild discomfort.

6. Could Support Heart Health

Curcumin may help improve endothelial function, which is how well your blood vessels relax and contract. This plays a key role in maintaining normal blood pressure and circulation.

There is evidence that curcumin may also help lower LDL (“bad”) cholesterol and triglycerides, which are risk factors for heart disease.

7. May Help Support Immune Function

Turmeric contains compounds that may support immune health. Its anti-inflammatory and antioxidant properties can help the body respond to stress and environmental exposures.

Some early research suggests curcumin may affect immune cell activity, but more studies are needed to understand what this means for overall health.

Some recipes also include a squeeze of lemon, which adds vitamin C for immune support.

How to Make Turmeric Water

Making turmeric water can be simple. Here are some tips to help you get started:

  • Mix ½ to 1 teaspoon of turmeric powder or about a 1-inch piece of grated fresh turmeric root into 8 ounces of warm water
  • Add a pinch of black pepper (this may help improve curcumin absorption)
  • Add lemon juice, a drizzle of honey, or a zero-calorie sweetener like monk fruit for taste

You can also add ginger, which may offer additional health benefits.

Are There Any Risks?

Turmeric water is generally safe for most people when used in small amounts. But there are a few things to keep in mind:

  • Large amounts may cause stomach upset in some people
  • Turmeric can interact with certain medications, including blood thinners
  • Large amounts may not be appropriate for people with gallbladder issues

If you’re pregnant, breastfeeding, or managing a health condition, it’s a good idea to check with your healthcare provider first.



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The recent conflict in the Middle East and the unprecedented airspace closures have canceled thousands of flights and disrupted the travel plans of an estimated 1 million passengers, myself included.

I was booked on a Middle Eastern airline to the United Arab Emirates on the day the disruption began, and my essential travel home looked impossible.

Here’s how my beloved Capital One miles saved me during a time of crisis.

Related: What to do if your flight from — or through — the Middle East is affected this week

A canceled flight on Emirates

Upon hearing news last month that my father-in-law was reaching his final stages in a health battle, I looked at options to travel from my current residence in London to my home country of Australia to pay my final respects.

Keen to redeem my points and miles, I found an excellent deal: just 35,000 Emirates Skywards miles in economy class for the 22-hour journey Down Under. While I normally do this marathon journey in business class, this trip was not a holiday, and I booked just one week in advance. I needed to get from point A to point B as cheaply, quickly and easily as possible, so economy class made sense.

I chose my seats, checked in online and timed my routine journey to London Gatwick Airport (LGW) perfectly. I arrived 80 minutes before departure, with just enough time to check my bag, head through security and walk onto the plane.

While I normally like to read about world news on the way to the airport to pass the time, on this day, I didn’t, perhaps distracted by the somber reason for this journey.

As I rounded the corner to the Emirates check-in desk, expecting to see a dozen stragglers finalizing check-in, I was instead greeted with hundreds of people milling around, looking concerned; there were no check-in staff at any desks. I noticed everyone still had their large suitcases, which set off alarm bells in my head, and I asked one of the passengers if there was an issue with the flight, fearing an engineering problem or a weather delay.

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It was much worse than that.

The passenger gloomily told me the flight was canceled because Dubai International Airport (DXB) was closed “due to war.” I checked the news on my phone to learn that the U.S. had just launched military strikes against Iran, and all Emirates flights that day were cancelled.

I asked an airport ground staff member what I should do, and they advised me to return to London and await further information from Emirates.

Dejected, I went back to my apartment, rang my husband to explain I wouldn’t be arriving in Australia the following day and tried to figure out what to do.

Eventually exhausted and with no solutions, I decided to sleep on it, hoping to wake up the next morning and find that the order had miraculously been restored to global aviation.

Related: A step up from your average economy: Flying Emirates’ A380 from Dubai to Johannesburg

CAROLINE LASCOM/THE POINTS GUY

Capital One miles to the rescue via Asia

Of course, the next morning, when I woke up and got up to speed on developments, nothing had improved. Middle Eastern airspace was still closed, I had no way to get to Australia and was wasting valuable time to say goodbye to a loved one.

At 8:30 a.m., still in my pajamas, I started looking for any flight options using any points and miles from the U.K. to Australia, leaving as soon as possible. This is where tools like Seats.aero are enormously valuable for being able to search across multiple routes, programs, dates and classes at once.

It took a while to weed out all of the options that went via the Middle East, as I was fairly certain none would operate that day. There were some undesirable options to travel the long way via the U.S., but these required plenty of miles and would be an epic 30 hours in the air, not enjoyable in economy class.

Seats.aero miraculously found me one seat remaining on Thai Airways leaving from Heathrow Airport (LHR) in London at 11:50 a.m. that morning to Sydney Airport (SYD) with a short connection in Bangkok’s Suvarnabhumi Airport (BKK) for 65,000 Air Canada Aeroplan points.

Imagining other disrupted travelers in London trying desperately to secure the same seat, I quickly checked my Aeroplan balance, which had only 20,000 points — not nearly enough to book this flight.

Thankfully, I have a healthy balance of Capital One miles that transfer at a 1:1 rate to Aeroplan, and I quickly initiated a transfer of 45,000 miles, which would become the 65,000 Aeroplan points needed to complete this booking. With the time nearing 9 a.m. and bag drop closing 60 minutes before departure (I had to check a bag), I had less than one hour to book this flight, shower and head out the door. Fortunately, I had not unpacked from the day before.

My Capital One miles transferred instantly to Aeroplan, and I hurriedly proceeded to book the Thai Airways redemption. There were several stressful moments when the payment wouldn’t go through. (I feared someone else had reserved the seat while I was transferring the miles, and I would be back to square one.) But eventually it loaded, and I received that all-important ticket number.

I was out the door less than 20 minutes later in an Uber to Heathrow. Explaining at check-in why I had only booked the flight 80 minutes earlier and that it hadn’t been possible to select a seat online this close to departure, she took pity on me, gave me an exit row seat and blocked the seat next to me so I had some extra space.

I was quickly on my way to Australia via Thailand. I arrived just 24 hours after my original Emirates flight, feeling extremely grateful for my Capital One miles.

Why Capital One miles can be good in a crisis

Earning transferable rewards like Capital One miles lets you keep them in your Capital One account and transfer them only when you know you will need them, such as for an emergency. I’ve found this flexibility hugely valuable.

However, in an emergency, time is precious. You may not have the mental bandwidth to check availability, research transfer times and rates, or consider flying to nearby airports to find a reasonable award rate.

Or there just might not be any award availability through any transfer partners. Instead, the only option might be a high cash fare that you may not really be able to afford.

Luckily, you still have a few options with your Capital One miles. You can redeem your miles for flights, hotels or rental cars booked through the Capital One Travel portal at a rate of 1 cent per mile. Additionally, if you made an eligible travel purchase within the last 90 days, you can redeem your miles for a statement credit at 1 cent per mile to offset the cost.

Related: How long do Capital One miles transfers take?

JAVIER RODRIGUEZ/THE POINTS GUY

How to earn Capital One miles

If you’re looking to earn more transferable miles, the following Capital One cards offer great welcome offers:

For more details, read our guides to Capital One transfer partners and how to transfer Capital One miles.

Bottom line

My disrupted travel plans due to the closure of Middle Eastern airspace are exactly why I collect transferable rewards. Had I only earned, say, Emirates Skywards miles, I might still be in London trying to work out how to get home.

Instead, I struck gold by finding the only decently priced and timed economy award seat from the U.K. to Australia the day after the disruptions began, which I could book with Capital One miles that transferred instantly to Aeroplan.

If you want to earn rewards that you can have ready for emergencies like this, Capital One miles are a great choice to collect.

Related: Points and miles aren’t just for the good times. They can be a godsend in an emergency, too



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