Hibiscus water, also known as agua de Jamaica (traditionally served in Mexico and Central America), is a refreshing drink similar to hibiscus tea. “The key difference is that hibiscus water is served chilled and sweetened,” said Stacey Woodson, MS, RDN, LDN, registered dietitian, told Health.
Hibiscus water has the same deep red, pink color as hibiscus tea and is nearly as easy to make. It starts by boiling the plant’s calyxes (or leaves), then sweetening them with either sugar or honey. It is then allowed to steep off the heat for about two hours, strained, chilled, and mixed with more water prior to serving.
Read on to discover eight of the most impressive health benefits associated with hibiscus water.
Hibiscus water contains vitamin C, B vitamins, calcium, magnesium, and anthocyanins—powerful antioxidants that give hibiscus its stunning red hue. Other plant compounds you’ll find in hibiscus water include flavonoids like kaempferitrin, catechins, and quercetin.
This robust nutrition lends to a range of health benefits—including boosted heart health. “Hibiscus supports heart health as it may reduce risk factors for heart disease, such as elevated LDL (low-density lipoprotein or the ‘bad’ kind) cholesterol, and catechins are believed to inhibit cholesterol absorption,” Jessica Clancy-Strawn, MA, RDN, dietitian and kidney wellness expert in Houston, Texas, told Health.
Hibiscus also exhibits impressive anti-hypertensive properties through vasodilation, further reducing heart disease risk.
The plant compounds in hibiscus are also good for brain health. “The anthocyanins in hibiscus are inflammation fighters that may improve brain health,” said Woodson.
The quercetin in hibiscus is also tied to neuroprotective benefits, hinting that it may help stave off neurodegenerative diseases like Alzheimer’s disease. An animal study from 2024 even found hibiscus to improve short-term memory.
“Hibiscus has glowing anti-inflammatory and antioxidant flavonoids and phenolic compounds,” Rachelle Robinett, registered herbalist and author of Naturally, The Herbalist’s Guide to Health and Transformation, told Health.
Reducing inflammation and warding off oxidative compounds like free radicals is crucial to a thriving immune system. Plus, vitamin C is great for your immune system.
Hibiscus water may also improve your gut health. “The anthocyanins in hibiscus support gut health, lowering the risk of gastric ulcers—a potentially safer alternative to certain over-the-counter ulcer medications,” explained Clancy-Strawn.
These bioactive compounds also help to support the health of the gut microbiome and intestinal lining.
When made with low amounts of sweetener, hibiscus water can also serve as a natural, low-calorie alternative to sugary drinks and artificially flavored waters. This is excellent news for those looking to manage their weight but don’t want to be confined to drinking water only.
While more research is needed (and some of it is conflicting), there’s also evidence pointing to hibiscus’ ability to enhance the treatment of obesity.
This infused water could also aid in alleviating allergies—seasonal or otherwise. “Hibiscus has been shown to stabilize mast cells (cells that contain immune chemicals like histamine, heparin, cytokines), which minimizes overactive allergic responses to irritants in general.
“Use it preventatively (think six weeks ahead of seasonal allergies, for example) or as needed when the sneezing strikes,” recommended Robinett.
And finally, hibiscus water may also encourage better kidney health. “A study using hibiscus supplementation showed improvements in renal markers such as blood urea nitrogen (BUN) and protein (albumin) levels in urine, suggesting kidney-protective effects,” explained Clancy-Strawn. This could be partly due to the diuretic effect of hibiscus.
Research also points to the plant supporting urinary tract infection management. “In a clinical trial, hibiscus increased urine output and kidney filtration (creatinine clearance) even more than the medication lisinopril,” Robinett added.
When not excessively sweetened, hibiscus water can support heart, immune, gut, and kidney health while also boosting hydration and aiding in allergy and weight management.
Plus, it is simple to make—all you need is hibiscus leaves (you use a few hibiscus tea bags), possibly a touch of sweetener, and water. It’s easy to make in big batches to enjoy all week long, too!
