Drinking Flavored Water: Is It as Beneficial as Plain Water?

Flavored water can offer similar health benefits to plain water, or even provide unique advantages, depending on the additives used.

When people reduce their consumption of sugary drinks like soda, they often turn to sports drinks and flavored waters. However, not all flavored waters have the same nutritional value.

While many types of flavored water can offer similar health benefits to plain water, some commercial brands may contain added sugar, preservatives, and other chemicals not found in plain water. The best choice of water depends on your specific preferences.

There are several varieties of water, each with its own characteristics:

• Sparkling water or seltzer: Contains artificial carbonation, and may include sugars, sweeteners, and flavors.
• Mineral water: Derived from natural sources and contains natural carbonation, as well as minerals like magnesium and calcium.
• Club soda: Contains artificial carbonation and added minerals like sodium bicarbonate and potassium sulfate.
• Tonic water: Generally considered less healthy due to added sugars, artificial carbonation, minerals, and quinine.
• Regular water: Includes tap water and bottled water brands that do not add minerals or carbonation.

Most varieties of water are available in flavored options. You can choose from a wide range of brands or make your own flavored water using these as a base.

What Additives Are Found in Flavored Water?

Flavored water can contain various additives, some of which are healthier than others. The nutritional benefits of flavored water come from the nutrients present in the flavoring agents.

Possible additives include:

• Fruit juice: Many fruits can be added to water, providing beneficial nutrients such as vitamin C and antioxidants.
• Herbs: Some herbs are added for taste and their inherent properties, such as calming effects.
• Sugar: Excessive sugar can make flavored water less healthy, so it’s important to choose brands with low sugar content.
• Artificial sweeteners: Not all artificial sweeteners are equal in terms of healthiness.
• High fructose corn syrup: An unhealthy additive to watch out for on nutrition labels.
• Minerals: Some water contains naturally occurring minerals, while others have added minerals that can benefit your health.
• Quinine: Mainly found in tonic water, quinine can provide a bitter flavor but should be consumed in moderation.
• Artificial flavors: Generally safe, but natural flavoring agents can be preferred for those with concerns.
• Artificial carbonation: Considered neutral for health, and there are even machines available to add carbonation at home.

QUESTION

Is Flavored Water Hydrating?

All varieties of flavored water primarily consist of water, making them hydrating, except for diuretic ingredients. Proper hydration is crucial for overall health, as every organ and cell in your body relies on water.

Staying well-hydrated offers several benefits, such as maintaining high energy levels, suppressing appetite, preventing constipation, and regulating blood pressure.

On the other hand, insufficient water intake can lead to dehydration and various health problems, including muscle spasms, kidney issues, an increased risk of bladder cancer, and even death.

While sugary drinks, alcoholic beverages, and other unhealthy drinks are acceptable in moderation, they do not contribute to hydration. In terms of hydration, flavored water is a better choice compared to these alternatives.

What Unique Health Benefits Can Flavored Water Offer?

Depending on the additives used, flavored water can offer health benefits beyond those of plain water. Natural fruit additives, in particular, provide various healthy nutrients. Examples of nutrients found in fruits include:

• Vitamin C: Essential for immune system support, hormone formation, and found in fruits like lemons, limes, and grapefruit.
• Vitamin B: Necessary for growth, development, and maintaining healthy skin, red blood cells, and heart function.
• Other antioxidants, like flavonoids: Protect cells from damage and have anti-aging properties. Dark berries and pomegranate seeds are great sources of antioxidants.

Other additives in flavored water can provide additional health benefits, making the possibilities almost endless. For example, water with added calcium promotes good bone health. You can also experiment with flavors like green tea, mint, and lime, which offer their own unique advantages.

Try different flavors and additives to find the ones that suit your preferences and provide the most benefits for you.

What Health Concerns Should You Be Aware of with Flavored Water?

Always check the nutrition label before choosing a flavored water brand. Some varieties may contain more problematic additives than others. Avoid brands with excessive sugar or artificial sweeteners, as they can make flavored water less healthy compared to plain water.

For reference, the average daily sugar intake recommendation is six teaspoons for adult females and nine teaspoons for adult males. A typical 16-ounce vitamin water contains the same amount of sugar as an adult female’s daily limit, so consumption should be moderated. Excessive sugar can lead to various health issues.

Additionally, carbonated water contains sodium, typically ranging from 100 to 200 milligrams per serving. While one serving is usually not problematic, excessive sodium intake can occur if you consume large quantities of carbonated water.

Some flavored water brands may also include preservatives and other chemical additives. For the healthiest option, consider making your own flavored water by adding fruits, herbs, or vegetables to plain water.

How Much Water Should You Drink?

The exact amount of water needed varies based on factors such as age, sex, activity level, and environment. While a common general recommendation is to drink eight ounces of water eight times a day, it is important to adjust your water intake according to your own needs.

Ensuring you consume enough water before, during, and after physical activity is particularly essential.