Should one drink 2 liters of centella asiatica juice daily instead of plain water?

Centella asiatica juice is cool, sweet, and refreshing, but should it be consumed daily as a substitute for plain water to cool down and lose weight? (Asked by Hoa, 26, Hanoi).

Answer:

Centella asiatica, a popular herb also known as Gotu kola, is widely used in daily life, often prepared as juice or in soups to alleviate heat during hot weather. However, substituting it for plain water daily is not advisable. Doctor Le Thi Huong Giang, Head of Nutrition Department at Hospital 19-8 (Ministry of Public Security), emphasizes that centella asiatica juice should only be consumed as a supplemental beverage, not a replacement for water. The World Health Organization (WHO) also stresses that plain water remains the optimal source of hydration, especially in hot climates. A reasonable daily intake of centella asiatica juice should not exceed 300–500 ml.

Consuming too much centella asiatica can elevate blood sugar and cholesterol levels, posing risks to health. Individuals with diabetes, in particular, should limit their intake. Ironically, excessive consumption may lead to increased thirst rather than hydration. Furthermore, relying heavily on centella asiatica juice for heat relief can trigger headaches. Pregnant women are advised to avoid consuming centella asiatica, as certain compounds within the herb may be harmful to the fetus.

Specific groups, including the elderly, young children, and individuals with kidney disease, diabetes, cardiovascular issues, or sensitive digestive systems, should exercise caution and avoid prolonged, unsupervised consumption of herbal beverages.

Given these concerns, it is not advisable to consume centella asiatica juice continuously as a primary fluid source. Instead, individuals should rotate their beverage choices, incorporating other fruit juices such as orange, guava, passion fruit, or watermelon. The most straightforward and safest option remains cooled, boiled water. For those choosing bottled water, selecting reputable brands is essential. For individuals who find plain water unappealing, adding slices of lemon, strawberry, cucumber, or mint leaves to their water bottle can enhance flavor.

The World Health Organization (WHO) recommends consuming water regularly throughout the day rather than waiting until thirst sets in. Most adults need about 1.5–2.5 liters of water daily, a volume that varies with activity levels and weather conditions.