On the list of daily human needs, water is nonnegotiable. But let’s be honest: Lots of us would rather drink something — anything — else.
Still, water is the very best beverage around. “It has zero calories, zero sodium, zero sugar, zero saturated fat, zero any of those things we are often told to avoid or cut back on,” says Bonnie Taub-Dix, RDN, the New York City–based creator of the website and blog BetterThanDieting.com.
“Our bodies are made mostly of water, and we need to replace the amounts we lose by breathing, sweating, and everyday functioning,” Taub-Dix says. “So many of us walk around irritated, listless, and feeling weak, when we could just be mildly dehydrated.” Research has even linked adequate hydration to longer life.
Clearly, we’d all do well to drink up. So it’s no wonder that “loaded water” has been trending on social media, with all manner of suggestions for powders, juices, and syrups to make water tastier. But some of those ingredients also add calories, sugars, and preservatives.
Fortunately, there are plenty of healthier ways to make your own loaded water. Consider the ideas below.
1. Add Fresh Fruit
“I love to keep a big pitcher of water filled with ripe cut fruit in the fridge,” says Taub-Dix. “Not only does it look beautiful (I actually serve this at dinner parties), but it also boosts hydration.”
Try an infuser pitcher, which allows you to steep your favorite fruits in a removable cone, or simply toss a slice or two of fruit into your glass and muddle it.
As for which fruits to include, citrus ones like lemons, limes, and oranges are classic water enhancers, but other fruit flavors might also tempt you; Taub-Dix recommends watermelon, strawberries, and peaches. Think of it as an alcohol-free sangria.
2. Consider a Veggie Infusion
It may sound unorthodox to put vegetables in your water, but several work just as well as fruits for adding inspiring flavor. (Consider pairing them with fruits to balance their savoriness with a hint of sweetness.) Mild, naturally water-rich choices like cucumbers or zucchini tend to make the best options. Or try carrots or radishes.
3. Add Herbs
A few sprigs of thyme, lavender, rosemary, mint, or basil are all it takes to up the wow factor of your water — without adding calories. Get creative by coming up with your own signature blend of herbs, fruits, and vegetables.
4. Use Juice
A splash of juice in your water not only adds much-needed flavor but also creates an attractive color — and the right kind can amp up your beverage’s nutrition for minimal calories. One hundred percent juices typically contain micronutrients like vitamin C, plus beneficial antioxidants.
Any fruit juice can be a good base flavor for water, but tart choices like cranberry or pomegranate are especially refreshing. Go for all-natural juices with no added sugars.
5. Make It Bubbly
If plain seltzer isn’t inspiring to you, try a naturally effervescent mineral water that may offer more flavor. Or try one of the many brands of flavored carbonated water sold in bottles and cans, available in a plethora of flavors, from limoncello to apple.
Pick an appealing iteration and drink it by itself, or experiment with adding a bit of sparkling H2O to your still water. Through trial and error you may find a ratio that suits you.
If you become a sparkling-water devotee, you might want to consider getting a seltzer maker for your home.
6. Get Creative With Ice
Love a tall glass of ice water? There may be a scientific reason for its appeal. One study revealed that cold water suppresses taste bud sensitivity, which may prevent you from tasting impurities. Fill your glass with your favorite kind of ice — whether crushed or cubed — and see if its refreshing chilliness does the trick.
Even though ice is just frozen water, it offers opportunities of its own for making hydration a bit more exciting. “You can add cut fruit (like lemon, lime, and orange slices) to ice cube trays of water,” Taub-Dix suggests. Then, when it’s time to fill your glass, pop in a few of these colorful cubes and let them flavor your water as they melt.
You can also make ice with juice, coffee, or tea. For even more fun, use ice trays that create interesting shapes, like stars, circles, or fish.
7. Stick a Tea Bag in It
Like sparkling water, tea is every bit as hydrating as regular water — and it can add a whole new world of flavor to your cup. Whether served hot or cold, unsweetened tea has zero calories and often packs antioxidants, depending on the variety.
You can also infuse tea with fruit, just like you would plain water. “One of my favorite tips is to add a cut fruit, like an apple, into a steamy mug of herbal tea (like apple cinnamon tea). At the end of your beverage, you’ll have a deliciously cooked fruit that will taste like a baked apple,” says Taub-Dix.
When choosing a tea, be sure to check caffeine content. Sipping a caffeinated blend all day could leave you jittery.
8. Make Bone Broth or Stock
9. Add Fast Flavor
The loaded water trend offers no shortage of suggestions for infusing water with powders and syrups. But these extras can add high amounts of calories and sugars. Consider sugar-free drink mixes or low-calorie electrolyte powders. Look for a brand without artificial sweeteners or colors.
10. Try a Filter
Installing a water filter in your home or purchasing a water pitcher with a built-in filter can help remove unpleasant flavors from plain water and make it more appealing even if you don’t load it up with extras. Depending on where you live, the water that comes out of your tap may not taste very good — so you might be surprised at how filtering out impurities improves its flavor.
The Takeaway
- The “loaded water” trend involves loading up a glass or pitcher of water with a few additions to amplify the taste and health benefits.
- To up the flavor of water in a healthy way, try adding fresh fruit or vegetables like cucumber. Herbs or a splash of juice can also go a long way.
- You could also add some carbonation to water, throw in a tea bag, or get creative with ice.
- Filtering plain water can help remove unpleasant flavors.
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