Are Water Flavor Packets Helpful or Just Hype? What the Science Says About the Latest Hydrating Trend

Does a candy colada drink sound good to you? What about strawberries and cream? Fruit Roll Up? These are all creations that can be made with water flavor packets, a type of water enhancer. These are products made to flavor plain water.

Water enhancers - like Crystal Light - have been around for decades. What's new is how people are using them.

Using the #WaterTok hashtag, influencers on social media combine these flavor products to create visually stunning drinks that they sip out of extra-large tumblers. They say that this helps them drink more water.

But does this trend come with any health benefits? We'll look at water enhancers' ingredients, their ability to hydrate, and discuss some alternatives that may provide a boost of nutrition too.

What are water flavor packets?

If you've ever made Kool-Aid or lemonade from a powdered mix, then you've used water flavor packets.

Water enhancers are powders or liquids that come in various flavors, according to Alyssa Smolen, a New Jersey-based registered dietitian. Adding them to your water transforms it into a delicious flavored beverage. You can even buy water enhancers that mimic the taste of popular candies, like jelly beans, Skittles, or Starburst.

Water enhancers are easy to find at stores or online. Many grocers, including Target, even produce their own versions through in-house brands.

Why are water flavor packets so popular?

Influencers say that using water flavor packets has helped them drink more water. Good hydration is a crucial part of overall health - it can help with digestion, joint function, and weight management. So, water enhancers are popular because they're seen as a fun, creative way to keep your body well-hydrated.

On social media, people use water enhancers to make creative flavor combinations and eye-catching drinks. What's more, it's easy to find an endless number of water "recipes" on Pinterest or TikTok.

Some of the big selling points of water flavor packets is that many don't contain:

• Calories

• Carbohydrates

• Added sugars

That's because water enhancers are usually made with artificial or low-calorie sweeteners.

Being calorie- and sugar-free can make a product seem like a healthy choice. But are the ingredients in these flavor packets healthy or harmful? We'll explore this more below.

Are water flavor packets bad for you?

It depends. If you're switching over from sugar-sweetened beverages like soda, flavored water can be part of a healthy shift. And if water flavor packets help you drink more water, that can be good for you.

"If anything helps you drink more water, I'm all for it," said Smolen. "Water is water. If you're drinking more water, you'll be hydrated."

However, this applies when you're using flavor packets in moderation - not as your main source of hydration.

Some water flavor packets contain ingredients that aren't good for you, especially when consumed in excess. So, drinking flavored water all day long may come with some health risks.

To understand whether a water enhancer is bad for you, you need to look more closely at the ingredients. Some contain ingredients that can be harmful, while others can boost your hydration without significant added health risk.

What ingredients should you limit or avoid in water flavor packets?

There's no nutritional value to flavor packets - aside from some brands that include electrolytes. Most of the added ingredients are there for color and flavor. Let's review what the research says about some common ingredients used in water flavor packets.

1. Sugar

While many flavoring packets are sugar-free, some contain added sugar. Most adults consume far too much sugar - an average of 17 teaspoons per day. (The recommended limit is 12 teaspoons per day). Over time, consuming too much added sugar is linked to health problems including:

• Heart disease

• Type 2 diabetes

• Dementia

2. Artificial sweeteners

Since sugar is linked to health risks, you might assume that artificial sweeteners are better. But they, too, have potential downsides.

Artificial sweeteners are food additives that mimic the taste of sugar but don't add any calories. Common sweeteners include aspartame, sucralose, and acesulfame potassium. Despite the fact that artificial sweeteners have zero calories, research associates them with:

• Increased appetite

• Weight gain

• Problems with blood sugar regulation

• Changes in the gut microbiome

• Higher risk for heart disease, metabolic syndrome, and stroke

One large study found that people who drank two or more artificially sweetened beverages a day had an increased risk of stroke, heart disease, and death compared to people who drank less than one drink a week. More research is needed to fully understand these links. But if you want to flavor your water throughout the day, consider looking for options that don't include artificial sweeteners.

According to Smolen, some people may need to avoid artificial sweeteners entirely because they trigger side effects like gastrointestinal (GI) symptoms or headaches. For example, if you have irritable bowel syndrome (IBS), artificial sweeteners may irritate your GI tract. This could lead to digestive issues like bloating, she said.

3. Caffeine

It's important to be aware that some flavor packets contain caffeine. And some people - for example, those with anxiety or high blood pressure - should try to limit their caffeine consumption. That's because caffeine may worsen these conditions.

On the other hand, flavor packets that don't include caffeine can help you reduce your caffeine intake, said Smolen. Caffeine-free flavored water can be a good alternative to caffeinated soda or coffee. That's even more true later in the day, especially if caffeine tends to keep you up at night.

4. Electrolytes

Electrolytes - such as sodium, magnesium, and potassium - are sometimes added to water flavor packets. This can be helpful if you're an athlete or exercising heavily and need to replenish these minerals, which are lost through sweat.

But, Smolen said, if you have kidney disease, you may need to stay away from electrolyte water enhancers.

"You have to be wary about the extra potassium and sodium," she said. "[Electrolytes are] not something I'd recommend to someone with a kidney condition."

5. Artificial dyes and colors

Many water flavor enhancers contain artificial dyes and colors, such as red 40 or blue 1.

Although the FDA says food dye is safe in small amounts, there are still concerns about these additives. Possible harmful effects include hyperactivity in children, allergic reactions, and potentially certain cancers. Early animal research suggests that long-term exposure to red 40 may harm gut health, but research on humans is needed.

If you don't want dyes in your diet, read the ingredients label carefully and choose a brand that doesn't contain artificial colors. (This will give you clear water, so you'll have to give up the idea of a brightly colored drink.)

But Smolen said as long as you're drinking these enhancers in moderation, you'll consume very small amounts of the dye.

The problem is that #WaterTok culture may encourage people to consume water enhancers in excess. If you're sipping a little bit all day long, that can add up.

What to drink instead

Plain water is your best bet if you're looking for the best way to hydrate. But what if you find plain water boring and unappealing?

There are plenty of options for flavoring your water more naturally. You can enhance water by:

• Adding sliced pineapple, peaches, lemon, lime, grapefruit, or cucumber

• Muddling berries (or tossing them in whole)

• Tossing in herbs like mint or basil

• Adding a chunk of ginger

• Adding a splash of 100% juice to sparkling water

• Steeping fruit tea bags or tea leaves

The benefits to adding your own fruit, vegetables, and herbs is that they'll provide some extra vitamins and minerals, Smolen said. You can even eat them once your glass is empty.