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Hydration is often touted as the key to health.
Look no further than the loaded water trend on TikTok.
Loaded water is souped up with multiple electrolyte ingredients.
Kemal Yildirim / Getty Images
As a dietitian, I’m not convinced this beverage is better than plain water.
What Do You Put in Loaded Water?
Is Loaded Water Ultra-Hydrating?
The short answer: not much more than plain water.
You dont need large amounts of added electrolytes to hold on to the water you drink.
If loaded water is one of your only sources of fluids, it will hydrate you.
But for most people, loaded water isnt any more hydrating than other beverages, including plain water.
Most people get enough electrolytes from their diet, and consuming too many may actually be harmful.
Does It Offer Any Other Health Benefits?
Some TikTok users claim that loaded water boosts hydration, energy, and muscle function.
These benefits are linked to the electrolytes it contains.
Prebiotic sodas often used in loaded water, like Poppi, also come with health claims.
Theyre marketed as beneficial for gut health and are a lower-sugar alternative to traditional soda.
Compared to soda, Poppi has less sugar and contains 2 to 3 grams ofprebiotic fiber.
Should You Limit Your Intake of Loaded Water?
Some TikTok users even claim to drink three to four of these per day.
If you want to try loaded water, I recommend limiting how often you drink it.
Drinking it regularly may contribute to health risks.
One option is to cut the electrolyte powder in half (or more).
This can reduce the sugar and sodium while still giving you the flavor youre after.
it’s possible for you to also try a simplified version, like this lemon-coconut water.
Without the sugar and sodium overload, youll still get flavor, hydration, and some electrolytes.
I’d limit it to special occasions rather than making it a daily habit.
Stick with water or try lighter alternatives to stay hydrated and support your health.
Published online April 5, 2023:e071609.
