The Biggest Mistake People Making When Flavoring Water, According to RDs

Beth Ann Mayer
·5 min read
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Flavored water with fruit infusion

Our bodies are made up of 60% water, and consuming it can be life-giving. "Water is essential for our body to thrive and function optimally daily," says Jenny Kroplin, RDN, LDN, a registered dietitian and founder of In Her Haven.

The CDC lists body temperature regulation, spinal cord protection and joint lubrication among the bevy of benefits of drinking water. While water may do the body good, your tastebuds may not be on board. Even Kroplin admits that water drinking can get mundane.

The good news? "While plain water is certainly a great way to hydrate, it’s not the only way," says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition.

Adding flavor can jazz up your water, helping you improve your overall health. However, registered dietitians spilled that one common mistake can pose increased health risks.

Related: This Is the Absolute Best Way To Stay Hydrated if You Have Diabetes

The Biggest Mistake People Make When Adding Flavor to Water

"The most common mistake people make when flavoring water is that they add a sugar-based flavor," says Julia Zumpano, RD, a registered dietitian with Cleveland Clinic’s Digestive Disease Institute.

Remember the WaterTok trend of 2023? Harbstreet says it has its share of benefits, as it can help people up their water intake and navigate post-bariatric surgery. However, check the packet of flavoring before adding it to your H2O, especially on the regular.

"The biggest mistake is relying on flavoring elements with too much added sugar," Harbstreet says. "According to the current Dietary Guidelines for Americans, the recommended limit is 10% of total calories per day. However, the average is more like 13%, with some of that coming from added sugar in drinks like soda, coffee, tea and now this new category of flavored or sparkling waters."

Related: So THAT'S Why You're Hungrier Than Usual at Night

Why Sugar-Sweetened Water Flavoring Pose Issues

To be clear, there's generally little wrong with adding a sugar-sweetened flavoring to water here and there. However, try not to make it a habit—especially long-term.

"Over long periods, if you're constantly adding things like sweeteners or artificial ingredients from questionable sources, the health consequences can become more apparent," says Maddie Pasquariello, MS, RD.

Zumpano explains sugar can up the risk for:

  • Elevated blood sugar

  • Pre-diabetes

  • High triglycerides

  • Weight gain

  • Inflammation

What's more, sugar-sweetened beverages taste good—arguably better than plain old water. But there's a dark side.

"It's often easier and quicker to chug a bottle of sweetened water than it is to consume that same amount of sugar in food but without any of the potential benefits that even a sweeter snack can afford," Pasquariello says, noting that some foods with sugar can contain fiber, protein, healthy fats and more.

Sadly, water flavored with sweeteners inspired by fruit flavors lacks the same perks as fiber (like a real apple) or protein and antioxidants (Greek Yogurt with berries).

Related: The #1 Change I Noticed When I Ate an Apple Every Day for a Week

How To Stay Hydrated if You Find Water Boring

1. Remember, water is in food

Yes, water is a liquid. However, the idea that you have to drink eight glasses of water daily is a myth. In 1945, the Food and Nutrition Board, often credited with coming up with the "eight glasses a day" rule, said that "most of this quantity is contained in prepared foods."

"Fruits like strawberries, pineapple and melons, including watermelon, are very hydrating," Pasquariello says. Veggies are too. "Seek out asparagus, cauliflower, spinach, lettuces, mushrooms, bell peppers and cabbage," he suggests.

2. Cucumber

Consuming more veggies will help you net more H2O as well. Adding one specific veggie to your water can also make it more palatable. Zumpano is a big proponent of recommending that people slice up some cucumber and add it to a glass of cool water.

"Cucumber enhances hydration, provides antioxidants, potassium, magnesium, and vitamins A and K," she says. "It's very low calorie, supports bone and skin health and can aid in blood pressure control."

3. Add fresh or frozen fruit

Instead of adding fruit-inspired sweeteners, drop in the real deal. Fresh or frozen? Whatever you have on hand works.

"This is a great way to use up fresh produce and avoid food waste, but also infuses natural flavors," Harbstreet says. "Try this if you prefer very mild, subtle flavors in your water."

4. Add fresh herbs

Fresh herbs can also add mild flavors to water, Kroplin says. She loves mint, rosemary, lemongrass and basil, saying they typically play nicely with water. Or, play water mixologist (which was part of WaterTok's draw)."Try combining the herbs with fruit for a super fun, tasty, beautiful way to elevate your water which offers dynamic flavor," Kroplin suggests.

5. Flavor your ice ice cubes

Consider flavoring the frozen water rather than the liquid.

"Another fun way to infuse water naturally with a slow release of flavors are naturally flavored ice cubes," Kroplin explains. "This is simple yet beautiful and a great way to get creative with herbs, spices and fruits."

It also requires very little effort. "Simply grab an ice cube tray and fill each cube with whatever wholesome combination you prefer," Kroplin says.

Then, let it freeze and chill your water with flavored ice. Delicious and hydrating? We certainly think so.

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