By Better Living | Created at 2026-09-30 14:38:39 | Updated at 2026-09-30 18:02:12
3 hours ago
You probably pour it down the drain without a second thought. But the cloudy water left after rinsing rice may be worth saving. Rice water uses stretch from soups and vegetables to hair care and houseplants.
Here are nine ways to use it and what is and isn’t proven. Where the evidence is thin, we’ll say so. How to make it and keep it fresh is covered below the list.
1Hair rinse
This is probably the most talked-about use, and one of the least proven. The University of Minnesota Medical School quotes a dermatologist who says there isn’t enough evidence for the hair-growth claims and warns that the starch can pull moisture from hair, especially coiled hair that breaks easily. Cleveland Clinic dermatologists call the benefits mostly anecdotal and the risk low, but say to skip it if your scalp is inflamed. A 2024 analysis of TikTok videos tagged #ricewater found hair growth was the top claim, while protein overload and dry hair were among the problems people mentioned in comments.
If you want to try it, pour it over clean, damp hair and leave it about 20 minutes before rinsing, per Cleveland Clinic. If your hair turns dry or stiff, stop. Prefer herbs? Our rosemary water guide covers a similar rinse.
2Face toner
Rice water is widely promoted online as a way to hydrate, brighten and improve skin, but those claims aren’t well established. The TikTok analysis above found that glowing skin, anti-aging and fading dark spots were the most common claims, and that acne was the most common problem mentioned, followed by redness and dryness. Only about 2 percent of the videos came from board-certified dermatologists.
If you have a rice allergy, skip it. If you want to try it, patch-test a small area first and stop if you develop redness, burning or irritation. Use a fresh batch and dab it on with a cotton pad after cleansing. Treat it as a mild, low-cost toner, not a treatment.
3Bath soak
A small study put rice starch in bathwater and found better skin barrier function on irritated skin and on mild eczema patches. Healthy skin showed no change. There were only about a dozen volunteers per group, and it used starch powder, not rice water, so it’s unclear whether a rice water soak does the same. It’s a gentle, inexpensive experiment for dry skin. If you have eczema, check with your dermatologist first.
4Houseplants
Gardeners use rice water as a mild boost for potted plants. A 2021 lab analysis found that washed rice water contains plant nutrients and some beneficial bacteria, but its authors said crop growth studies were still needed to confirm any real benefit. A common rule of thumb is to dilute it with several parts fresh water rather than pouring it on straight. That is a habit, not a tested dose. Use plain, unsalted water only, since salt can harm plants. Too much organic material can contribute to mold or attract pests, so if you see either, or notice a sour smell, stop. Treat it as an occasional extra, not a replacement for plant food.
5Garden beds and containers
Outdoors, there is a bit more research. A 2023 field trial in Heliyon grew choy sum over three planting cycles and found the best results from combining fermented rice water with half the usual mineral fertilizer, not from rice water alone. The rice water also made the soil more acidic. That was one crop under one set of conditions, so it isn’t a schedule for your yard. If you experiment, use plain, unsalted rice water sparingly and watch for pests or unpleasant odors.
6Soups and stews
This is one of the most straightforward kitchen uses. The Institute of Food Science and Technology explains that starch granules swell and absorb liquid as they heat, then release starch that thickens it. Rice water is a mild version of that, so it adds body without flour or cornstarch. Swish rice in fresh water until it turns milky, save the second rinse, and stir it in place of some of the broth or water. Cooks in Korea use rice starch water this way in stews. Simmer, then taste before you add salt.
7Parboiling daikon and other tough vegetables
In Japan, the starchy rinse water is called togi-jiru. Japan’s Ministry of Agriculture, Forestry and Fisheries says in its recipe for simmered daikon with shrimp that you can parboil the daikon in rice-washing water if you have it. Parboil first, then simmer the daikon in your seasoned broth.
8Soaking fish
This one is traditional, and we found no formal testing. Some culinary sources describe soaking strong-smelling fish such as sardines in rice water to tame the odor and draw out excess salt. Keep the fish in the fridge while it soaks, then rinse and pat it dry before cooking.
9Dish soak and light cleaning
Some Japanese households traditionally reuse rice rinse water to soak textured dishes and wipe kitchen surfaces. This one is tradition, not tested science. Rice water isn’t a disinfectant, so wash anything that touched raw meat with soap and hot water as usual.
How to make rice water
There are two easy routes. For a soak, cover a handful of uncooked rice with a few times its volume in water, let it sit, then strain. Cleveland Clinic describes a 30-minute to 2-hour soak and says boiling may reduce nutrients while a long ferment could introduce bacteria. For a kitchen batch, swish rice in fresh water while you rinse it and save the liquid. Many cooks prefer the second rinse, since the first can carry dust or debris from the rice.
See also
Keep it fresh. Rice water isn’t a preserved product, so treat it like a perishable homemade liquid. Refrigerate what you’re saving and use it promptly. If it smells sour, looks unusual or develops mold, throw it out. For your hair and skin, make a fresh batch each time and don’t leave it sitting out. Cooked rice has its own rules, so see whether rice needs to be refrigerated.
Before you use it
Rice water is not a rehydration drink. If a child or adult has diarrhea, use a commercial oral rehydration solution. An American Family Physician review recommends widely available low-osmolarity formulas and says homemade solutions are generally not recommended because of mixing errors. Call a clinician if symptoms are severe or last.
- Allergy or sensitivity: skip it on skin or hair if you react to rice, and stop if you notice redness or dryness.
- Salt: never use water from salted rice on plants.
- Storage: refrigerate what you’re saving, use it promptly, and throw it out if it smells sour or looks off.
Rice water questions, answered
Does rice water help hair grow?
It isn’t proven. Dermatologists at the University of Minnesota Medical School say there isn’t enough evidence to support the claims, though Cleveland Clinic dermatologists note it is low risk for most people.
How long does rice water last?
There is no established official shelf life for homemade rice water. Refrigerate it, use it promptly, and throw it out if it smells sour, looks unusual or develops mold. For hair and skin, use a fresh batch.
Can you drink rice water?
This guide doesn’t recommend it as a drink, and it should never replace an oral rehydration solution when someone is dehydrated.
Which rinse should you save?
If you’re saving rice water for cooking, many cooks prefer the second rinse. The first rinse can carry dust or debris from the rice, while later rinses still hold plenty of starch. It’s a cooking preference, not a food-safety rule.
The bottom line
The kitchen uses are the safest bet: soups, tough vegetables and fish. The skin, hair and plant uses are low-risk, low-cost and unproven, so try them gently and stop if something feels off. Cooking rice tonight? Try our teriyaki pork tenderloin bowls, or make sushi at home, and save the rinse water before it goes down the drain.
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