Is Flavored Water Good for You?

More flavored water options are popping up on the market these days, like Bubly, La Croix, and Perrier. Also, more Americans are taking their spin on flavored water and making their favorite creations at home.

Yet, there is no definition of what ingredients 'flavored water' may or may not include. So, is flavored water good for you?

Dive in to learn more about flavored water and if it is right for you.

What is flavored water?

Flavored water is a growing popular alternative to plain water, offering a variety of flavors and a fun way to stay hydrated. Flavored water may contain plain water or carbonated water. Further, not all flavored water is created equal.

Flavored water may include, but is not limited to, additional ingredients like:

• Artificial sweeteners
• Sugars (like high fructose corn syrup, cane sugar, honey, or maple syrup)
• Natural and artificial dyes
• Herbs
• Fruit or vegetables
• Vegetable or fruit juice
• Natural flavors
• Artificial flavors

Is flavored water good for you?

Regarding flavored water, not all are created equal. In particular, store-bought brands may vary from one another, depending on their ingredients.

The Centers for Disease Control and Prevention (CDC) suggests that flavored water can be a part of a healthy and balanced diet, especially as an alternative to sodas. However, some flavored waters may also contain added sugars or other additives, so always read the label to know for sure.

On the other hand, homemade flavored waters can be made any way you like and are typically made with fruit, vegetables, and herbs.

Some flavored waters, store-bought or homemade, may use carbonated water instead of plain water. While carbonated water may be okay in moderation, the American Dental Association found that carbonated water has more potential to erode tooth enamel, which may lead to tooth decay, than plain water.

All things considered, unsweetened flavored water is typically okay to drink in a healthy and balanced diet and may help you meet your hydration needs.

Potential benefits of homemade natural flavored water

Homemade flavored water is a fun way to help you increase your fluid intake. Further, homemade flavored waters provide a host of potential benefits, from preventing dehydration to adding more micronutrients to your diet.

Hydration

Homemade flavored water is a source of hydration, especially for those who may struggle to drink plain water. Getting enough fluids daily is essential for preventing dehydration, supporting micronutrient transport in the body, and excreting waste in the form of urine and sweat, as well support bowel function along with other body systems.

Digestive aid

Water plays a crucial role in digestion in that it adds moisture to food to aid in the overall digestion process.

Specifically, water helps to soften stool in the intestine and make stool easier to pass, thus helping to prevent constipation. Further, drinking adequate water daily helps the kidneys excrete waste and may prevent the development of kidney stones and urinary tract infections.

Additionally, flavored water, in particular, may contain spices that are associated with digestion, like ginger. Specifically, research reports that 1–3 g of ginger may help reduce nausea in specific populations like pregnant individuals or those taking chemotherapy medications.

However, in these chemotherapy studies, different tools were used to measure these results, making it challenging to draw conclusive results. Further, a limited number of studies were included, and thus, more studies are needed to assess these findings.

Regarding possible nausea reduction in pregnant individuals, the methods used in these studies were not robust, and thus, more studies are needed to see if these results can be replicated using strong study methods.

Healthier alternative to sugary drinks

High intake of sugar-sweetened beverages, like regular soda, may be linked to an increased risk of type 2 diabetes, according to the American Diabetes Association. Further, the CDC adds that sugar-free flavored water may be considered as one of the drink options when trying to get your daily fluid intake.

Thus, if unsweetened flavored water helps you meet your fluid needs, it may be an alternative to sugar-sweetened beverages like regular soda.

Potential antioxidant support

Homemade flavored water may contain added chopped fruits, vegetables, and or herbs. Foods like berries, citrus fruits, and ginger are generally rich in antioxidants.

Antioxidants may have potential health benefits, like helping to support the prevention of oxidative stress, and may have anti-inflammatory properties, which may contribute to overall health and well-being.

Potential concerns of store-bought flavored water

Some store-bought flavored water may contain additives like artificial dyes and colors. Regarding these additives, the FDA has strict guidelines on the use of additives like color in foods and drinks. Further, the FDA monitors color additives that may pose potential health risks.

For those that have an allergy or intolerance to particular additives, you may want to opt for an option that uses natural additives or is free from additives.

Store-bought flavored water that may have added sugar similar to sodas may contribute to exceeding the dietary recommendations for sugar intake limits if consuming excessive amounts consistently. In fact, according to the American Diabetes Association, the consistent overconsumption of sugar-sweetened beverages may be linked to the development of type 2 diabetes. In any case, moderation is the key.

Some flavored waters may use artificial sweeteners. However, the use of artificial sweeteners in food products is tightly regulated by government authorities within given limits. Thus, they are unlikely to pose health concerns for most people. However, research on the long-term impact of these sweeteners is limited, and thus, the long-term health impact is unknown.

Lastly, some flavored waters contain added vitamins and minerals. While added vitamins and or minerals are likely not harmful when taken in standard dosing for the average healthy adult, they may not be necessary or exceed daily recommended limits, especially if additional micronutrient supplementation is used.

How to make your own flavored water

Making flavored water at home can be a good way to help you meet your fluid needs. Further, making your own is a good, cost-effective way to enjoy flavored water.

When making your own flavored water, limit added sugars, as sugar-sweetened beverages contain more calories but have little nutritional benefits. Remember, sugars include corn syrup, cane sugar, honey, maple syrup, and more.

Here are some recipes you can try:

To create your own flavored water drink, try experimenting with different flavor combinations to discover what you like best.

Final word

Unsweetened flavored water may be a replacement for sugary drinks like regular sodas. For a lower-cost option, try making your own flavored water at home with soda, plain water, fresh fruit, vegetables, and/or herbs for potential health benefits like antioxidants it may offer.