How healthy is flavoured water?

Our bodies are made of around two-thirds water. So keeping it topped up with healthy fluids is extremely important. Water plays a critical role in numerous bodily functions. Giving your body less water than it needs can lead to dehydration. This can cause headaches, fatigue, and decreased mental and physical performance.

It's recommended you drink 6-8 glasses of water a day. Plain water is best for meeting your body's hydration needs. However, some find it challenging to reach these targets by drinking plain water alone.

What is flavoured water?

If you need an added incentive to drink enough water, adding flavourings to a typically tasteless drink can enhance its appeal. Some of the most common shop-bought options include:

The healthiest way to enjoy flavoured water is to add slices of fruit, herbs, or vegetables yourself, for a hint of natural taste.

Is flavoured water good for you?

While plain water is the healthiest choice for hydration, some people find it unappetising. Pre-made flavourings provide a convenient way of making water more enjoyable. They may also discourage you from drinking more sugary drinks such as soda or pop.

Avery Zenker, a registered dietitian based in Ontario, Canada says: "Shop-bought packets are quick, convenient, store well at room temperature and are easily transportable. Many don’t contain added sugars. Some may have added vitamins and minerals - like B vitamins and vitamin C. These might provide some additional nutritional value if you're otherwise unable to get enough nutrients from your food."

Jabe Brown, Founder of Melbourne Functional Medicine, adds that electrolyte-enhanced water flavourings can be beneficial for:

• Intense exercise.

• Heavy sweating.

• Being sick or having diarrhoea.

• Extremely hot days - to prevent heat-related issues.

However, drinking too much electrolyte-enhanced water - especially if you are doing intense exercise or not dehydrated - can put your internal electrolytes out of balance, which could lead to dangerous medical complications.

What health concerns are associated with flavoured water?

Adding flavour to your water - especially when you might otherwise not drink enough - is an ideal hydration hack. However, it's important to be mindful of the ingredients in these products.

Sugar

Brown warns that many shop-bought flavourings still contain a good amount of pure sugar (sucrose).

"This can contribute to high caloric intake and raise blood sugar levels," he says. "So they are not that much better than a can of pop."

Artificial sweeteners

Zenker advises that many pre-made products contain artificial sweeteners such as aspartame, Ace-K and sucralose. These could be harmful to your health - especially your gut microbiome. They may also contain artificial colours which could cause an allergic reaction or behavioural issues in children.

New guidelines from the World Health Organization (WHO) suggest long-term use of artificial sweeteners - such as xylitol - may increase your chance of type 2 diabetes and heart disease¹.

Acids

"These flavourings also contain acids - such as citric or malic acid," Zenker adds. "While citric acid is the same kind found in lemons, exposing it to your teeth daily can harm your tooth enamel."

Vitamins and minerals

Water enhanced with electrolytes usually includes sodium and potentially smaller amounts of potassium and magnesium. If your doctor has advised you to limit sodium, you should keep an eye out for the sodium content in electrolyte drinks.

Zenker explains: "Consuming too many vitamins and minerals can also lead to imbalances or adverse effects. It's recommended you use these products in moderation and read labels carefully to choose options with ingredients that align with your personal needs and preferences."

Natural ways to flavour your water

Drinking plain water is the healthiest way to stay hydrated. But if this doesn't appeal to you, infusing it with fruits, vegetables or herbs is a great way to add flavour - and even gain health benefits.

Mohr recommends that using natural flavouring to enhance plain water is generally healthier because they're free from added sugars and artificial flavours.

"Natural enhancements, like fruit slices or herbs, provide subtle flavours and may offer small amounts of vitamins and antioxidants," he adds. "This also avoids absorbing unnecessary additives."

Natural options for infusing water include:

• Lemons, limes, oranges.

• Cucumber.

• Strawberries, raspberries.

• Mint, basil, rosemary.

• Grapefruit.

• Blueberries.

• Kiwi.

• Pineapple.

• Ginger.

Easy fruit-infused water recipe

Further reading

1. NIH: Use of non-sugar sweeteners: WHO guideline.