Is Flavored Water Safe to Drink? Here’s What to Know

So, your favorite influencer just dropped their go-to water recipe — a concept that has caused some raised eyebrows because water, well, doesn’t need a recipe.  

What’s going on? Enter: water enhancers. Sugar-free flavored powders, syrups and drops aren’t new to the market but are gaining popularity through some interesting flavor combinations, such as mixing strawberry kiwi and lemonade in a large glass of water to create the perfect refresher.  

But considering water is already healthy and hydrating as-is, are there any real benefits to using water enhancers? Could these H₂O cocktails make your water less healthy to drink?

The wide world of water enhancers

Drinking the recommended amount of water daily doesn’t always sound appealing, especially when you’re craving a tall glass of iced tea or a soda. The National Institutes of Health recommends women drink 9 cups of water each day and men drink 13 cups of water, which can be hard for some — that’s where water enhancers come in.

These additives are available in a vast (and growing) range of flavors that can mimic your favorite fruit drink. Some products claim that they will boost your energy with ingredients like caffeine or B vitamins, some have electrolytes to better hydrate you, and others contain herbal ingredients such as mint, rosemary or ginger.

Are water enhancers safe to drink?

The U.S. Food and Drug Administration (FDA) has deemed artificial water enhancers to be “generally recognized as safe.”

However, an FDA-approved stamp doesn’t always mean you should try it before considering what you’re putting in your body.  

Karen Munger, a registered dietician and a certified diabetes care and education specialist at UW Medicine, says that it’s a misconception to assume that just because something is sold on shelves, it’s safe.

“Some supplements and additives have been in the food supply for so long that the FDA lets manufacturers just run with it,” she says. “For companies who sell these powders and mixes, it’s all about making money.”

A few ingredients could potentially make water enhancers less than great for the body, including artificial sweeteners, which Munger says many people don’t tolerate, citing reactions like headaches and stomachaches.  

Plus, these additives can also interfere with any medications you’re taking.  

“These herbal water additives especially create a level of concern,” Munger says. “They can have a diuretic effect, which works against hydration.”

So, while tasty, these mixes might not be worth the potential for headaches, gut upset, gas and bloating — drinking plain ol’ water is your best bet to avoid that.

Is flavored water ever recommended?

While there are potential adverse side effects, water additives can be helpful. For example, some athletes use water additives to get an extra dose of electrolytes during or after a workout (though you only need these additives if you exercise for more than an hour).  

There are also some medical applications, too. Munger cares for patients who develop painful kidney stones, which can, in part, be caused by insufficient fluid intake. For these patients, she’s OK with them using additives if needed.

“If a flavoring additive makes someone more likely to drink the water they need, then that’s fine,” she says.  

Those with frequent migraines or who are trying to lose weight might also use water enhancers. Plus, Munger says that some people simply just don’t like plain water, and in that case, drinking any kind of water is a win.  

“If I’m adding a powder or syrup, the benefit is maybe I’m actually drinking adequate water,” says Munger. “Adequate water is important, it sustains life.”  

Alternatives to water enhancers

If you’re looking for an alternative to the off-the-shelf water enhancers, try adding some slices of citrus fruits like lemons, oranges or limes, or infusing your water with fresh berries for a less artificial taste.  

Whether you use an artificial sweetener or a lime, if enhancing your water helps you meet your hydration goals, that’s great. 

A version of this story originally appeared on the UW Medicine Newsroom.