Cactus Water Benefits: What You Need to Know About This Hydration Trend

In recent years, cactus water has filled local health food store shelves as one of the many new trendy beverage options on the market.

“Cactus water is hot in the functional beverage space, just like coconut water, because it’s a plant-based beverage that contains electrolytes and antioxidants,” says Vicki Shanta Retelny, RDN, the Chicago-based creator of the podcast Nourishing Notes.

However, not all commercial cactus waters are created equal. “They could be healthy — or [they] could be adulterated and not beneficial,” says Ann Marie Chiasson MD, MPH, director of the integrative medicine fellowship program at the Andrew Weil Center for Integrative Medicine in Tucson, Arizona.

• 44 calories
• 10 grams (g) of carbohydrates
• 9.6 g of sugar
• 15 milligrams (mg) of magnesium
• 404 mg of potassium

• 19 calories
• 4 g of carbohydrates
• 4 g of sugar
• 17 mg of magnesium
• 158 mg of potassium

• 26 calories
• 7 g of carbohydrates
• 7 g of sugar
• 5 mg of magnesium
• 5 mg of potassium

Clinical research on cactus water benefits is very limited. With that in mind, there are a few potential perks of hydrating with this beverage.

“In general, more human studies are needed to determine cactus water’s beneficial effects in the body,” says Retelny.

“Cactus water may cause gastrointestinal distress, due to its laxative nature,” says Retelny, adding that people on blood sugar-lowering medications (including people with diabetes) should be cautious about drinking cactus water. She recommends consulting your doctor before drinking it.

In terms of nutrition, Retelny suggests being mindful of how many sugary beverages you consume. “If there’s added sugar in cactus water, moderate how much you drink,” she says. Check the label of any store-bought cactus water to see how much added sugar it contains. “Aim for less than 10 percent of [your] daily calories [to come] from added sugars,” says Retelny.

If your doctor says it’s safe for you to drink cactus water, you can make it yourself at home.

To do so, start with a prickly pear cactus fruit, with its spines removed. Boil the fruit in water and scoop out the flesh, then strain it through cheesecloth to extract the liquid, says Retelny.

“You can add water or sweetener if it’s too concentrated or the flavor of the plain fruit is too strong,” she says. “Then you can store it in the refrigerator for up to three days.” Be mindful not to add too much sweetener, or it’ll lose its status as a healthful drink.

“Some people freeze [the fruit], which allows it to pop open, and then defrost it and squeeze it through cheesecloth to remove the spines,” says Chiasson, who makes cactus water in the summer months and adds it to recipes.

And remember: This drink isn’t a magic potion. “Nothing beats a balanced diet filled with whole plant foods and plenty of water throughout the day,” says Retelny.

• Sourced from the prickly pear cactus, cactus water is a plant-based source of antioxidants and electrolytes that often contains fewer calories and less sugar than coconut water.
• While human clinical research is limited, cactus water may help reduce inflammation, aid hangover recovery, and potentially support healthy blood sugar management for those with type 2 diabetes.
• Some individuals may experience gastrointestinal issues such as nausea or diarrhea when drinking cactus water, due to its natural laxative effect, and those on blood sugar-lowering medications should consult a doctor before drinking it.
• Consumers should check labels for added sugar in commercial brands or consider making cactus water at home by boiling or freezing the despined fruit and straining the liquid.