If you’re looking for a healthy chia seed drink with lemon, learn about the benefits of chia seeds in water and how to make them—also referred to on Tik Tok as the internal shower drink. 

A mason jar filled with a chia drink made out of chia seeds in water with citrus slices and a sprig of thyme.

Who hasn’t heard of chia seeds? They’re the mighty superfood that has been around for centuries but only gained popularity within the past decade, especially when vegetarian and vegan lifestyles became mainstream. They are also a Tik Tok sensation, especially in the form of an internal shower chia drink. 

While you may have eaten chia seeds in your smoothies, puddings, and baked goods, have you tried chia seeds in water? It’s another great Detox Water to add to your Detox Drink rotation! 

Yes, it sounds super simple, but when added to a glass of water, chia seeds expand and take up space in your stomach, preventing you from getting hungry. 

Find out the best recipe to drink chia seeds in water and all the benefits that come with it. 

A Weck jar filled with chia seeds sits on a marble countertop with a metal spoon.

What Are Chia Seeds?

While you may have heard of chia seeds, do you know where they come from?

Chia seeds come from the desert plant “Salvia hispanica” – a plant that grows in southern Mexico. Surprisingly, chia seeds are part of the mint family. They’ve been a staple in Native American and Mexican diets for centuries, including medicinal uses. 

These mighty seeds are easy to harvest and are processed similarly to quinoa and wild rice. Chia seeds vary in size, depending on the amount of moisture in the area. 

Despite their tiny size, chia seeds are chock full of nutrients and are a fantastic detox and weight-loss food. With plenty of antioxidants, minerals, fiber, and omega-3 fatty acids, chia seeds will help cleanse your insides as they collect toxins on their way out. 

You may have also noticed that there are two different kinds, black and white. They are naturally grown as a mix of both black and white seeds with no significant difference nutritionally between them. 

Chia Seeds Nutrition Facts

100 grams (approximately 3.5 ounces) of chia seeds contain: 

  • Protein: 18.3 g 
  • Fiber: 27.3 g 
  • Calcium: 255 mg
  • Iron: 5.73 mg
  • Magnesium: 392 mg
  • Potassium: 813 mg
  • Fatty acids, total polyunsaturated: 28.7 g

As you can see, chia seeds aren’t messing around when it comes to nutrition. If this doesn’t convince you to eat chia seeds, I don’t know what will. 

Chia Seeds in Water Benefits

Chia seeds are incredibly versatile and can be used in many recipes, including chia seed drinks. They’re super easy to incorporate into your diet and ideal for people who need an energy boost to their digestive systems and to improve bowel movement. 

Here are just a few science-backed chia seeds benefits. 

Highly Nutritious

Despite their size, chia seeds pack a mighty punch when it comes to nutritional benefits. Chia seeds are high in calcium, magnesium, and several essential minerals and antioxidants. They also contain large amounts of fiber (10 grams in 2 tablespoons!) and omega-3 fatty acids. 

Loaded With Antioxidants

Chia seeds are loaded with antioxidants. In fact, they have more antioxidants than blueberries. A diet rich in antioxidants may reduce the risk of many diseases, including cancer and Alzheimer’s. 

May Aid Weight Loss

Chia seeds are among the best superfoods for weight loss and reducing stomach fat. Consuming chia seeds in water in the morning can boost your digestive system, which is an essential prerequisite to weight loss. 

May Lower Your Risk of Heart Disease

Studies have shown that foods high in omega-3 fatty acids can benefit cardiovascular health, including lowering your risk of heart disease. Chia seeds are also high in fiber which can help to lower high blood pressure, which, in turn, reduces your risk of heart disease. 

May Reduce Blood Sugar Levels

Chia seeds are considered a superfood for diabetes as they can help maintain good blood sugar levels. This is likely due to the amount of fiber in chia seeds that assist in slowing down the absorption of sugar in the blood. 

May Improve Bone Health 

Chia seeds are high in calcium which your body needs to build and maintain strong bones. The benefits have also been reported beyond bone health, including protecting against cancer, diabetes, and high blood pressure. 

A single ounce of chia seeds provides 178.9 mg of calcium. To put that in perspective, three tablespoons of chia seeds have more calcium than an 8-ounce glass of milk. 

A tablespoon of chia seeds is added to a mason jar of water to make a chia drink.

How Much Chia Should I Add?

The daily recommended chia seed intake is approximately 1.5 tablespoons per day. Too many chia seeds may cause a blockage in the esophagus after absorbing liquid. 

As you will see, my recipe uses one tablespoon of chia seeds. You may like to sprinkle the remaining chia seeds over your evening meal or bake it in a desert. Chia and hemp seed cookies, anyone? 

Can I Eat Chia Seeds Dry?

Yes, you certainly can. You can add dry chia seeds to smoothies and juices or mix them through yogurt and oatmeal. It is safe when you bake or drink chia seeds because they will absorb liquid. 

However, simply eating a spoonful of dry chia seeds might not be your cup of tea. Dry chia seeds are unpleasant to eat and can get stuck in your teeth. You may also experience trouble swallowing. 

As a result, it is generally advised to avoid consuming dry chia seeds.

A mason jar filled with chia seeds in water with lemon is picked up off of a marble countertop. This is a beautiful detox drink.

Chia Seeds Drink Recipe – What You’ll Need 

One of the easiest ways to add chia seeds into your diet is simply drinking them in a glass of water. You can quickly add a spoon full to your water bottle on the way out to the gym or work in the morning.

My recipe is super easy and makes for a refreshing drink, and there are many flavor options. Ideal for pre and post-workout when hydration levels are at their lowest. 


  • Glass jar with lid 


  • 2 cups of filtered water 
  • One tablespoon of chia seeds 
  • Any additional flavors 

A glass pitcher pours a pink strawberry chia drink into a mason jar on a wooden board.

Optional Add-Ins and Recipe Variations

Drinking chia seeds in water doesn’t have to be boring. I used lemon juice for its digestive benefits and maple syrup to enhance the flavor of my recipe.

However, there are many other ways to incorporate your favorite flavors into your morning chia seed beverage: 

You might like to try including one or more of the following ingredients: 

I know what you’re thinking; cayenne pepper sounds super odd, right? But a pinch of cayenne can boost metabolism, relieve congestion, and improve heart health. Please don’t knock it until you try it!

You may also prefer to swap out regular filtered water for coconut water. This will give your drink a pleasant, slightly sweet, slightly nutty flavor. 

Remember, drinking chia seed in drinks doesn’t have to be a chore. It’s about hydrating your body and reaping the nutritional benefits. Include ingredients you will enjoy, and wake up every morning excited to take a sip.

A white mug filled with herbal tea and chia sees on a white wooden counter next to a small bowl of chia seeds.

Can You Put Chia Seeds in Hot Tea? 

Yes, if you prefer a warm drink, add chia seeds to your hot tea. You can swap cold water for hot water during the cooler months to create a “winterized” version. 

Use any hot tea you like, such as green tea for energy and weight loss, or a relaxing herbal tea for bedtime. 

How Does a Chia Seed Drink Taste?

Chia seeds have a mild, nutty flavor that is incredibly subtle. Some people find the taste is similar to a poppy seed, neither good nor bad.

Without including honey or lemon, you might find the taste underwhelming. While you will still reap the nutritional benefits, I suggest incorporating some of the above ingredients to enhance the flavor and give it a bit of zing. 

Two small jars filled with chis pudding with berries and berry puree swirls on a concrete surface.

How Else Can I Use Chia Seeds? 

When it comes to chia seeds, there are many great ways to incorporate them into your diet. You can use chia seeds: 

While they don’t add much flavor, chia seeds are loaded with nutrition and can pretty much be added to anything.

You can even make a delicious raw chia jam with your favorite berries. Spread it over your morning toast, pancakes, or waffles for a sweet, guilt-free treat! 

Drink the Benefits of Chia Seeds in Water with Lemon

While you may not have heard of drinking chia seeds in water, it is one of the easiest ways to incorporate the powerful seed into your diet. 

Drinking chia seeds drinks are great for your protein intake, heart health, weight loss, and digestion. One cup a morning will curb your hunger and improve your water intake. 

Of course, there are plenty of other tasty ways to eat chia seeds. With chia seeds, the sky is the limit. Due to their natural flavor, chia seeds are a welcome addition to almost every dish, savory or sweet. 

Are you ready to give chia seed water a go? 

While you’re there, why not try my delicious berry chia pudding and other chia seed recipes on my blog today!  

Yield: 1 Serving

Chia Seeds in Water Drink

Prep Time 3 minutes
Additional Time 20 minutes
Total Time 23 minutes

Chia seeds in water make an easy, refreshing, hydrating detox water. This chia drink has numerous health benefits from added hydration to the energy boost, to weight loss support. Add lemon or any other infusions for extra flavor. To make the Tik Tok-famous "internal shower" drink, keep it simple with the ingredients listed below.

A mason jar filled with chia seeds in water with citrus slices gets picked up from a marble countertop.


  • 2 cups of filtered water 
  • 1 tablespoon chia seeds 
  • 1/2 lemon, juiced 
  • 1 tablespoon apple cider vinegar (optional)
  • maple syrup, agave, or stevia to taste


  1. To prepare your chia drink, combine the filtered water, chia seeds, lemon juice, and apple cider vinegar into a glass jar with a lid. A tablespoon of chia seeds is poured into a mason jar filled with water.
  2. Twist the lid on tight and give the glass a good shake to mix everything up. This will also prevent the chia seeds from clumping too much. Let sit for 5 minutes, then shake again to break up any clumps of seeds. Sweeten to taste with your favorite sweetener. A mason jar filled with chia seeds in water is picked up to shake.
  3. Add any additional ingredients to infuse, such as citrus slices, berries, or mint. Half a lemon is squeezed over a jar of chia seeds in water drink.
  4. Refrigerate mixture for at least 15 minutes until chilled, or an hour to infuse other ingredients, or pour over ice.
  5. Give the mixture another good shake and drink immediately. Alternatively, make your chia seeds in water the night before and it will be ready for you in the morning.


Flavor Variations

Nutrition Information:
Yield: 1 Serving Size: about 2 cups
Amount Per Serving: Calories: 67Total Fat: 4gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 22mgCarbohydrates: 7gFiber: 4gSugar: 1gProtein: 2g

Nutrition information is automatically calculated by Nutritionix. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your favorite calculator.