You’ve probably seen chia seeds popping up everywhere — in smoothies, puddings, and even on toast. But one of the simplest (and most powerful) ways to enjoy them? Chia seed water .

Just two ingredients — chia seeds and water — come together to create a humble drink with not-so-humble effects on your body. And if you drink it every day? You might be surprised by how much it can support your health — from digestion to energy to glowing skin.

Let’s break down what really happens when you make chia seed water a daily habit.

What Are Chia Seeds, Anyway?

Chia seeds come from the desert plant Salvia hispanica , once a staple in the diets of ancient Aztecs and Mayans. These tiny black and white seeds were so valued they were used as currency — and for good reason.

Just one ounce (about 2 tablespoons) packs a nutritional punch:

11 grams of fiber (that’s over 40% of your daily needs!)
5 grams of omega-3 fatty acids (great for brain and heart health)
4 grams of plant-based protein
Plus calcium, magnesium, iron, zinc, and antioxidants

And when soaked in water, they transform — swelling into a soft, gel-like texture that’s easy to digest and even more beneficial.