Hack your hydration game with delicious and beneficial water flavorings.
During her years as a registered dietitian, Kelsey Kunik, RDN, says the most common recommendation for their clients is increasing their water intake. Regardless of the reason for seeking guidance, most people are found to be seriously lacking in their water consumption.
As a solution to make drinking water more enjoyable and less burdensome, Ms. Kunik frequently suggests water flavorings.
According to Melissa Mitri, RD of Melissa Mitri Nutrition, water flavorings not only add taste for individuals who dislike plain water but also provide various health benefits. Mitri explains that some flavoring packets contain electrolytes for athletes, added collagen for skin health, or vitamins to supplement the diet.
Are You hydrating safely?
Although water flavorings can assist in increasing your water intake, it's essential to be mindful of their health implications.
"Be cautious of products containing high amounts of added sugar, artificial sweeteners, and unnecessary additives. Opt for flavor packets that have fewer than 25 calories per serving, as consuming them throughout the day can contribute to excessive calorie intake," advises Mitri.
A List of 9 | The Healthiest Water Flavorings
Registered dietitians recommended and chose products based on the following criteria:
Low in added sugars
Free from artificial flavors and colors
Fewer than 25 calories per serving
Price
Best overall: True Lemon
True Lemon is a water flavor option containing only crystallized lemon, which includes citric acid, lemon oil, and lemon juice. With no calories or added sugars, the packets are a convenient way to enhance the taste of water with a natural lemon flavor. True Lemon also offers orange and lime flavors for variety. These packets are not only calorie-free and free from artificial ingredients they are also affordable and versatile. They can be used in baking, cooking, tea, and other situations where fresh lemons are unavailable. On the downside, the flavor options are limited, and some individuals with sensitivity may experience heartburn.
Best Flavor Variety: Cirkul
Cirkul offers water enhancers in various flavor lines to add excitement to your daily water intake. These flavors include options like LifeSip for everyday use, FitSip with electrolytes for workouts, GoSip with caffeine for energy, and Frosted with caffeine for an iced coffee-inspired experience. The flavors come in small cartridges that you insert into a Cirkul water bottle lid. With the Custom Flavor Dial, you can adjust the flavor intensity to your liking. Each cartridge lasts approximately six refills of a 22-ounce bottle. The great thing is that you can use the Cirkul lid with most wide-mouth water bottles, such as Nalgene and Hydro Flask.
For a refreshing boost without calories or sugar, try flavors like Fruit Punch, Georgia Peach Tea, or Caramel Iced Coffee. Note that some flavors are sweetened with sucralose, an artificial sweetener. If you prefer to avoid sucralose, you can opt for Cirkul's Verda line, sweetened with all-natural stevia, or choose the Puressence line, which is free of any sweeteners.
Calories: 0 Added sugar: 0 g Sodium: 0 mg Niacin: 0.5 mg, 4% Daily Value (DV) Vitamin B6: 0.06 mg, 4% DV Vitamin B12: 0.08 mg, 4% DV Pantothenic acid: 0.2 mg, 4% DV
Best Ready-to-Drink: Hint
If you're looking for a convenient ready-to-drink option with natural added flavor, Hint is a great choice. Unlike other water flavorings, Hint uses fruit to provide a subtle hint of flavor without added sugar or artificial sweeteners. According to Melissa Mitri, it's ideal for those who prefer a mildly flavored drink without excessive sweetness.
You might question the source of the "natural flavors" listed on the label. The FDA regulates this term, ensuring that the flavors come from spices, fruit and vegetable juices, plant materials, yeast, meat, poultry, seafood, eggs, or dairy.
Hint offers a wide range of over 18 flavors to suit different preferences. It's ready to drink without any mixing required, and it's calorie-free. However, it's not as portable as water flavorings and may occupy a significant amount of space.
Best Budget-Friendly Option : Stur Liquid Water Enhancer
Stur is a low-cost water enhancer sweetened with stevia, providing a zero-calorie and zero-sugar option. It contains 18 mg of vitamin C, contributing to 20% of the daily value. With a cost of just $0.20 per serving, Stur offers affordability and convenience.
The product allows you to customize the flavor intensity by adding more or less squeezes. Naturally sweetened with stevia, it uses vegetable juices for vibrant colors. Stur also includes added nutrients to support immune health, including a significant amount of vitamin C.
Stur's portable bottles are easy to carry and do not require refrigeration, making them convenient for on-the-go use.
The benefits of Stur include zero calories, no artificial sweeteners or ingredients, and a variety of available flavors.
However, some customer reviews mention that the taste of stevia can be overpowering and affect the overall flavor experience.
Best With Caffeine: Hydrant Energy
Hydrant offers a refreshing lemon water flavoring as an alternative to your regular morning coffee.
This water flavoring contains 25 calories and 4 grams of added sugars. It also provides 30 mg of magnesium (8% DV) and 2 mg of zinc (20% DV).
Hydrant is designed to help you fight fatigue, improve hydration, and provide an electrolyte and caffeine boost. Each serving contains 100 mg of caffeine, equivalent to an 8-ounce cup of coffee. The inclusion of 200 mg of L-theanine ensures a gradual release of energy, enhancing focus and attention without causing sudden anxiety.
According to a study published in the Journal of Physiological Anthropology, consuming 200 mg of L-theanine alongside 100 mg of caffeine can reduce perceived anxiety and blood pressure response during mentally demanding tasks.
While Hydrant contains more added sugar than recommended by dietitians, the small amount may be beneficial for those seeking an energy boost.
The benefits of Hydrant include electrolyte replenishment, steady energy, and focus due to the combination of caffeine and L-theanine, and the absence of artificial flavors, sweeteners, or stevia.
However, it's important to note that Hydrant does contain 4 grams of added sugar, which may be a concern for some individuals.
Best for Kids: True Lemon Kids
Best for Athletes: Nuun Sport Electrolyte Drink
Nuun's electrolyte tablets are a convenient choice for rehydration after intense workouts or for athletes. With only 15 calories and 1 gram of added sugar per tablet, they effectively replenish electrolytes without excessive sweetness or artificial ingredients. These tablets contain essential electrolytes like magnesium, sodium, and potassium, which are often lost through sweat.
What sets Nuun apart is its Informed Choice Certification, guaranteeing that the product has been third-party tested to be free from any banned substances according to the World Anti-Doping Agency.
The benefits of Nuun include low sugar content, electrolyte replenishment with key minerals, and the absence of artificial colors or sweeteners. However, it's worth noting that it may not be a complete post-workout drink due to its low carbohydrate content. Some customers have also mentioned issues with the tablets sticking together in the tube, making them difficult to separate.
Best with Collagen: Vital Proteins
Vital Proteins' water flavor packets offer a convenient way to increase water intake while providing collagen and electrolytes. Collagen has been shown to improve skin elasticity, hydration, and collagen density in aging skin. These packets contain 5 grams of collagen, which falls within the effective dose range of 2.5 to 10 grams per day.
In addition to collagen, the packets also provide electrolytes and 100% of the recommended daily value of vitamin C. With only 1 gram of added sugar, they offer a favorable nutritional profile.
However, it's important to note that these packets can be expensive and are not suitable for vegan or vegetarian diets.
Overall, Vital Proteins' water flavor packets offer a convenient way to support skin health and hydration with the added benefits of collagen, electrolytes, and vitamin C.
Best With Electrolytes: Ultima Replenisher
Ultima offers a flavorful and natural way to increase your water intake, sweetened with stevia and flavored and colored with plants.
This water flavor packet contains 0 calories and 0 grams of added sugars. It also provides important nutrients, including 100 mg of vitamin C (110% DV), 100 mg of magnesium (25% DV), 250 mg of potassium (6% DV), 55 mg of sodium (2% DV), and 1 mg of zinc (10% DV).
Ultima is designed to replenish electrolytes lost during everyday activities and exercise, making it an ideal choice for hydration. One serving of Ultima provides 25% of the recommended daily value for magnesium, an essential mineral involved in various bodily functions such as muscle and nerve regulation, blood sugar control, blood pressure maintenance, and protein and bone synthesis.
The benefits of Ultima include its calorie-free and sugar-free composition, absence of artificial colors or flavors, and the use of plant-based ingredients for flavoring and coloring. It is also suitable for vegan and gluten-free diets.
However, it's important to note that Ultima contains a relatively small amount of sodium, which may not be sufficient to replace high fluid losses during intense physical activity.
Parents, if you're concerned about the amount of added sugars your kids consume, True Lemon Kids can be a healthier alternative. With only 2 grams of added sugars per serving, it's a significant reduction compared to the 27 grams found in the same amount of soda.
Each serving of True Lemon Kids contains 10 calories and provides essential nutrients such as 23 mg of vitamin C (25% DV), 3.75 mg of vitamin E (25% DV), and 225 mcg of vitamin A (25% DV).
True Lemon Kids offers seven fun flavors without any artificial colors, flavors, or preservatives. The enticing fruity flavors and vibrant colors are derived naturally from fruits and vegetables. If you struggle to get your little ones to drink enough water, these water flavor packets can make hydration more enjoyable for them.
According to the American Academy of Pediatrics, children should consume a certain amount of fluids (including water and milk) each day: four cups for ages 1-3, five cups for ages 4-8, and seven to eight cups for older children.
Using these water flavorings is an excellent way to reduce your children's intake of added sugars while increasing their daily water consumption. The American Academy of Pediatrics recommends that kids consume less than 25 grams of added sugars per day.
The benefits of True Lemon Kids include its natural flavors and colors, a variety of seven flavors to choose from, and its contribution of 25% of the daily value for vitamins A, C, and E.
It's worth noting that True Lemon Kids contains 2 grams of added sugar, which is relatively low but still present.
Tips for Choosing Healthy Water Flavorings
When selecting water flavor packets, consider the following criteria to ensure a healthier choice:
1. Minimal Added Sugar
Avoid water flavorings with high amounts of added sugars, as they can contribute to weight gain and health issues like type 2 diabetes and heart disease, according to the Centers for Disease Control and Prevention (CDC). Opt for flavorings that have low levels of added sugars and are sweetened naturally with ingredients like fruit, stevia, monk fruit, or other natural low-calorie sweeteners.
2. Low-Calorie Content
Water is an excellent hydrating option without unnecessary calories. If you use water flavor packets frequently throughout the day, the calories can add up and potentially lead to unwanted weight gain. Choose flavorings that contain fewer than 25 calories per serving to keep your water intake low in calories.
3. Avoid Artificial Colors, Flavors, and Sweeteners
Select brands that use natural flavors, sweeteners, and colors. Some water flavorings contain added vitamins and minerals, making it challenging to decipher the ingredient lists. Look for brands that proudly promote their use of natural ingredients and exclude artificial additives on their packaging.
By considering these criteria, you can make healthier choices when it comes to water flavorings, ensuring you enjoy a flavorful and refreshing drink without compromising your health.
