Loaded Water: A New Fad to Stay Hydrated and Curb Sugar Cravings
Loaded Water: A New Fad to Stay Hydrated and Curb Sugar Cravings
Experts weigh in on pros, cons, and easy recipes to make your own
Water is one of life’s most essential needs—it builds cells, regulates body temperature, and lubricates joints. Yet, despite its importance, many people often forget to drink enough of it. Experts recommend consuming about 15 ml of water per pound of body weight daily, with higher intake advised for those exercising in hot conditions.
To make hydration more appealing, water has taken on several avatars over the years—sparkling water, alkaline water, cucumber-infused water—and now, the latest trend sweeping social media: loaded water.
Essentially, loaded water is plain or sparkling water enhanced with ingredients like coconut water, electrolyte powders, prebiotic sodas, or fresh fruits to boost flavour, nutrition, and energy.
Registered dietitian Fiorella DiCarlo, based in South Florida, believes the trend can be beneficial if approached mindfully. “Most people are dehydrated without even realising it. If loaded water can add incentive or flavour to encourage more water intake, I am for it,” she told The Post. She noted that loaded water offers flavour with fewer calories, less sugar, and no artificial additives compared to sodas and juices.
DiCarlo also explained that the extra electrolytes in some versions of loaded water can help replenish essential minerals lost through sweat after workouts. However, she cautioned that for people who are not exercising intensely, a balanced diet including spinach, bananas, yoghurt, nuts, and dairy is usually sufficient.
Overconsumption of pre-made electrolyte waters or mixes high in sodium can pose risks. “If consumed regularly without intense exercise or heavy sweating, these drinks may contribute to high blood pressure, kidney strain, heart troubles, and muscle weakness,” DiCarlo warned. She suggested homemade infused water as an effective and cost-friendly alternative for everyday hydration.
How to Make Loaded Water at Home
General method
- Take a pitcher of cool drinking water or antioxidant-rich decaf green tea.
- Add fruits such as watermelon, citrus, or pineapple, along with herbs like mint or basil.
- Wash and cut the ingredients, slice herbs to release aromatics, and steep for 2–4 hours in the refrigerator.
- Strain before drinking to avoid bitterness or bacterial growth.
- Store in a sealed container and consume within 2–3 days.
Flavoured recipes
- Pineapple and Coconut Infusion: 1 litre of distilled water + pineapple chunks + 2 cups of coconut water.
- Watermelon and Mint Infusion: 1 litre of water + 3 sprigs fresh mint + 2 cups seedless watermelon (rich in amino acids that boost blood flow).
- Lemon-Cucumber Infusion: 1 litre chilled water + slices of ¼ lime, ¼ orange, ¼ lemon, and ¼ large cucumber.
While loaded water can add variety and incentive to stay hydrated, experts stress moderation and balance. For most people, simple fruit-infused water provides hydration without unnecessary additives or cost.
