Are Water Flavor Add-Ins Safe? 

It’s not always easy to hit your full daily recommended water intake. Whether you’re just busy or simply don’t enjoy the taste of water, it can be a struggle to stay hydrated. Many have found a solution in flavored add-ins. These sugar-free additives give water a bit more zest without adding too many extra calories — but are they safe? Is it still water in every sense of the word? Functional medicine expert and nutritionist Sarah Carolides says that for the most part, the answer is yes. Phew. But there are a few things you should consider.

“Most [add-ins] are based around electrolytes and concentrated fruit flavorings in an attempt to make drinking water more attractive and more hydrating,” Carolides explains. “The use of electrolytes helps carry water into the body cells.” Basically, if you’re going to use one, it should at least have some extra nutrition benefits. 

Carolides also says that you’ll want to be mindful of the type of sweetener used in the add-in. “Similar to most supplements, you get what you pay for here,” she says. “Some of the cheaper brands will use artificial sweeteners or ingredients like sorbitol. The more expensive brands will use stevia or just concentrated fruit flavorings.” Zero-calorie sweeteners such as stevia or monk fruit are organically derived and generally considered a bit better than other artificial additives. 

Some artificial sweeteners, such as aspartame, acesulfame-K, sorbitol, and sucralose, have been linked to negative health effects — especially for the gut. Carolides cautions that consuming a lot of artificial sweeteners can have the same detrimental effect on the gut microbiome as a course of antibiotics, leading to an increase in blood sugar and also stomach discomfort, such as bloating, cramps, and diarrhea.If you really want to try flavored water add-ins but are concerned about artificial sweeteners, you also have the option of making your own. Carolides recommends doing this by adding real fruit or vegetables to a pitcher of water. Some of her favorite add-ins include cucumber, melon, berries, ginger, mint, lemon, and lime. Fruits are rich in antioxidants and other essential vitamins, providing health benefits without the concerns of artificial sweeteners.