Loaded Water: The Hydration Reset That Could End Sugar Cravings—But It Might Cost More Than Your Soda Habit
Water is essential to life—it's the building material for cells, helps regulate body temperature, and lubricates joints. Experts generally recommend drinking ½ an ounce of water per pound of body weight daily, and more if you exercise. Now there’s loaded water, a new twist: plain or sparkling water boosted with coconut water, electrolyte powders, prebiotic sodas and/or fresh fruit to flavor, nourish, and energize. Dehydration can cause fatigue, slow metabolism and increased sugar cravings, which can lead to weight gain. If loaded water can encourage more water intake, proponents say it’s worth trying—but it also has caveats like cost and sodium.
In This Article:
What Is Loaded Water? A Flavorful, Electrolyte-Boosted Hydration Trend
Loaded water is plain or sparkling water enhanced with ingredients like coconut water, electrolyte powders, prebiotic sodas and fresh fruit to give it flavor, nutrition and an energy kick. Recipes are all the rage on TikTok. "Most people are dehydrated without even realizing it," says Fiorella DiCarlo, a south Florida dietitian. She adds, "Dehydration can cause fatigue, slow metabolism and increased sugar cravings, which can lead to weight gain." If loaded water can add incentive or flavor to encourage more water intake, DiCarlo says she is for it.
The Pros and Cons of Loaded Water: Flavor, Electrolytes, Calories—and Cautions
Loaded water offers flavor with fewer calories, less sugar and no artificial additives if made thoughtfully. Extra electrolytes can help the body recover after a workout by replacing minerals lost through sweat. Most people who aren’t exercising intensely can meet electrolyte needs through a balanced diet (fruits, vegetables, dairy, nuts). Pre-made electrolyte waters or mixes can be high in sodium, and regular consumption without intense exercise or heavy sweating can lead to health problems like high blood pressure, kidney strain, heart troubles and muscle weakness. Blends can be pricey; homemade infused water can be just as effective without the added cost of commercial products.
DIY Recipes and Practical Options: Homemade Infusions and Commercial Hydration Helpers
DIY recipes you can try at home: Pineapple and coconut infusion: 1 liter distilled water, pineapple chunks (they contain bromelain) and 2 cups electrolyte-rich coconut water. Watermelon and mint infusion: 1 liter water, 3 sprigs fresh mint, 2 cups seedless watermelon (watermelon contains an amino acid that helps boost blood flow). Lemon-cucumber infusion: 1 liter chilled water, ¼ lime, ¼ orange, ¼ lemon, and ¼ large cucumber (vitamin C and antioxidants; cucumber provides potassium and small amounts of magnesium to support electrolyte balance and hydration). Hydration options to consider: The Liquid I.V. Hydration Multiplier is a best-seller—electrolytes and a non-GMO formula in more than a dozen flavors. LMNT sticks contain 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium, designed to support fasting and workouts. Dr. Alot’s Electrolytes Powder offers five electrolytes for energy and absorption.
