7 Healthy Pineapple Water Benefits, Nutrition Facts, + How To Prepare It


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We all know that it’s important to drink water, but plain water can sometimes be unappealing, especially if you are accustomed to sweetened fruit juices, sodas, and sports drinks.

Fruit-infused water is a way to make water more palate pleasing and appealing. For example, many people enjoy drinking lemon water, which is made by adding a squeeze of fresh lemon juice and/or lemon wedges into your glass of water.

Another fruit-flavored water alternative to lemon water is pineapple water.

But, is pineapple water good for you? Are there pineapple water benefits for your health?

In this guide, we will discuss pineapple water benefits and how to make pineapple water to help you amplify your hydration efforts and make drinking water that much more delicious and possibly nutritious!

We will cover: 

  • What Is Pineapple Water?
  • How to Make Pineapple Water
  • Pineapple Water Nutrition
  • Pineapple Water Benefits

Let’s get started!

Two glasses of pineapple juice.

What Is Pineapple Water?

Although the exact recipe for pineapple water varies from person to person and around the globe, when most people refer to pineapple water, they are referring to water infused with fresh pineapple.

Occasionally, other ingredients are added, like the zest of some citrus fruits or a sprig of mint, but pineapple water is typically just water and some amount of natural pineapple juice that comes from infusing the water with the flesh of pineapple fruit.

It should be noted that there is a traditional Mexican drink called Agua de Piña, which means pineapple water, but this type of agua fresca is a pineapple-infused drink made with added sugar. 

Most discussions surrounding the health benefits of pineapple water refer only to the unsweetened version of fruit-infused water made with pineapple.

Two glasses of pineapple juice.

How to Make Pineapple Water

As mentioned, there isn’t necessarily one universal recipe for how to make pineapple water. Typically, chopped-up pineapple from a fresh, ripe pineapple is added to a pitcher or a glass of water and then steeped for a period of time. 

The longer the pineapple water steeps, and the more fruit that is added relative to the volume of water, the stronger in flavor, calories, and sugar the pineapple water will be.

A basic pineapple water recipe is to add the chopped flesh of one medium pineapple to 1 gallon of water and 1 gallon of ice. Allow the fruit to infuse the liquid for 24 hours in the refrigerator, and then enjoy your pineapple water. 

To make a smaller serving, you can add a couple of 1-inch cubes of pineapple and ice to a 16-ounce glass of water.

There are other ways to enjoy pineapple water as well.

For example, some people like to use sparkling water instead of flat water or add invigorating spices like ginger, mint, basil, or cayenne powder during the sterling process.

Some people also use a juicer to extract the pineapple juice and then add that directly to water, diluting it into a fresh-squeezed pineapple water beverage.

Pineapple chunks and water drops.

Pineapple Water Nutrition

Pineapple water nutrition facts will depend on the amount of pineapple that you use, how long you steep the pineapple water, as well as the ripeness of the fruit itself.

Additionally, some people choose to eat the soaked pineapple along with the water, whereas other people just drink the liquid surrounding the pineapple after it has been infused into pineapple water.

With that said, the nutrition facts for a serving of pineapple water (1/12 the recipe) when you eat the fruit along with the water and make your pineapple water using one medium-sized pineapple chopped, 1 gallon of water, and 1 gallon of ice are as follows: 

  • Calories: 40
  • Carbohydrates: 10 grams (4% DV)
  • Fiber: 1 gram (4% DV)
  • Sugar: 7 grams
  • Fat: 0 grams 
  • Protein: 0 grams 
  • Vitamin C: 36 grams (40% DV)
  • Manganese: 1 milligram (43% DV)
  • Sodium: 20 milligrams (1% DV)
A pineapple, pineapple chunks, and water.

7 Pineapple Water Benefits

Most of the benefits of pineapple water are mostly due to drinking the water itself rather than anything special imparted by the pineapple.

However, there are certain benefits of drinking pineapple water, some of which are unique to drinking pineapple water, whereas others come from hydrating your body with any form of water.

Here are the main benefits of drinking pineapple water:

#1: Drinking Pineapple Water Aids Hydration

The main benefit of drinking pineapple water is that it aids hydration and helps you meet your daily fluid needs.

Many people are chronically dehydrated because they either underestimate their daily hydration needs or do not like the taste of plain water, so they don’t drink enough.

Dehydration is associated with many adverse effects, including fatigue, headaches, reduced metabolic rate, increased hunger, difficulty concentrating, dizziness, and constipation, among other issues.

As per the Institute of Medicine, adult women should consume a minimum of 78 ounces (2.3 liters) of fluid each day (from beverages and fluid-containing foods), and men should have at least 112 ounces (3.3 liters) per day, and these needs will increase for endurance athletes, people who sweat a lot, or those who live in a hot climate. 

Although pineapple water isn’t necessarily more hydrating than regular water, the enhanced flavor can make it easier to drink pineapple water, helping you drink more fluids.

Chopped pineapple.

#2: Drinking Pineapple Water May Decrease the Intake of Sweetened Beverages

We all know that it’s important to drink plenty of water per day. Water is required by nearly every cell in the body, and it helps facilitate all of the necessary biochemical reactions that keep our bodies functioning optimally. 

Water also helps with digestion and can keep us feeling fuller for longer, supporting appetite control and weight loss efforts.

Sometimes, drinking plain water is simply not all that appealing. Sugar-sweetened beverages like fruit juice, soda, energy drinks, and sports drinks can be more flavorful and appealing to our taste buds.

However, these sweetened beverages contain lots of added sugars, which have been linked to a variety of adverse health conditions such as weight gain, dental cavities and periodontal disease, fatty liver disease, obesity, cardiovascular disease, heart disease, type 2 diabetes, metabolic syndrome and dysfunction, and even depression.

Additionally, sugary beverages and fruit juices contain a lot of calories, so if you are trying to lose weight, it behooves you to drink water instead of juice.

With that said, because drinking plain water can get quite boring, some people fall short of their daily hydration needs with regular water. 

Pineapple water is a natural, low-sugar, low-calorie alternative to drinking straight fruit juice, bottled fruit juice cocktails, soda, sports drinks, or other sugar-sweetened beverages.

A jar of infused pineapple water.

#3: Drinking Pineapple Water Provides Vitamin C

The specific health benefits that you will get from drinking pineapple water will depend upon how much pineapple you use and whether you eat the fruit or just drink the water.

With that said, pineapple water can support your immune system because there are 79 mg of vitamin C, which is nearly 90% of the DV. There is also over 2/3 of the daily value for manganese. Both of these micronutrients play an important role in immune function.

#4: Drinking Pineapple Water May Aid Digestion

Drinking pineapple water can support healthy digestion.

Dehydration is one of the main causes of constipation, and ensuring that you are drinking enough water will help your body eliminate waste.

Plus, unique to drinking pineapple water vs. plain water is the beneficial compound found in pineapple called bromelain, which is a type of enzyme that supports protein digestion.

#5: Drinking Pineapple Water May Reduce Inflammation

The bromelain found in pineapple has been shown to confer anti-inflammatory effects in the body, and has promising anti-tumor properties as well

A glass of infused water.

#6: Drinking Pineapple Water May Clear Nasal Congestion

Studies have found that bromelain can help reduce nasal inflammation in those with sinus infections.

#7: Drinking Pineapple Water May Support Weight Loss

Drinking more water is always a great weight loss tip.

Research has demonstrated that water increases fullness, which can potentially help decrease appetite and resultant caloric intake. Drinking water may also boost metabolic rate through a process called water thermogenesis.

Although drinking pineapple water won’t necessarily accelerate weight loss any more than drinking regular water, if infusing your water with pineapple helps you drink more water (especially if it makes it easier for you to swap out a sugar-sweetened beverage), the pineapple water may help you support healthy weight loss.

Note that there can be some side effects from drinking too much pineapple water. Like lemons, pineapple is an acidic fruit, so drinking too much pineapple water can potentially irritate the tongue, erode tooth enamel, and exacerbate heartburn or symptoms of GERD.

Now that you have all of the pineapple water benefits clear, what about looking into the benefits of drinking lemon water? For a full rundown on the benefits of lemon water, check out our article here.

Three bottles of infused water.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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