If you’ve spent any time on #WaterTok lately, you’ve probably seen influencers and wellness enthusiasts raving about “loaded water.” What started as a fun, flavorful way to drink more water has turned into a full-blown trend—and for good reason. When done right, loaded water can help you stay hydrated, enjoy more flavor without added sugars, and even sneak in a few functional ingredients along the way.
What Is Loaded Water?
Think of loaded water as a creative twist on your usual hydration routine. It’s essentially water enhanced with a mix of flavor boosts, electrolytes, carbonation, and sometimes even vitamins or functional ingredients like prebiotics. Most versions start with a base of still or sparkling water and build from there, using add-ins like:
- Electrolyte powders or tablets
- Prebiotic sodas
- Flavored water enhancers (like sugar-free drink mixes)
- Fresh citrus juice or fruit
- Ice, herbs, or fun garnishes
The end result is a beverage that’s more exciting than plain water, often with a little fizz, a little flavor, and a big hydration payoff.
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Why Now Is the Best Time to Try It
In the warmer months, we tend to sweat more and lose more fluids and electrolytes. Staying hydrated is important all year round, but it’s especially critical when temperatures are high. If you’re not a fan of drinking plain water all day, loaded water can make it easier—and more enjoyable—to drink enough.
“When it’s hot out, we lose more fluids—and more sodium—through sweat,” says Denise Hernandez, MS, RD, LD dietitian at MyFitnessPal. “Adding an electrolyte mix to your water can help your body retain the fluids it needs to stay energized and avoid dehydration.” 1
It’s also a great alternative to sugary sodas, juice, or alcohol when you’re craving something refreshing and flavorful.
The Pros of Loaded Water
- More hydration, less boredom: If you’re tired of plain water, adding flavor and fizz can make drinking more appealing.
- Customizable to your needs: You can tailor your loaded water to include electrolytes after a workout, prebiotics for gut health, or just flavor for fun.
- Low-calorie and sugar-conscious: Most versions are much lower in sugar than soda or juice, especially if you use unsweetened or sugar-free add-ins.
A Few Things to Keep in Mind
While loaded water can be a fun and functional part of your hydration routine, here are a couple things to watch for:
- Caffeine and stimulants: Some mix-ins, like energy drink powders, may contain caffeine or other stimulants. Always check the label.
- Electrolyte overload: Too many electrolyte mixes at once can lead to excessive sodium or potassium. If you’re already eating a balanced diet, one electrolyte mix per drink is plenty.
“Just because something is popular on social media doesn’t mean it’s automatically good for your health,” says Denise Hernandez, MS, RD, LD , a dietitian at MyFitnessPal. “Look at what’s in your mix-ins—some loaded water recipes pack in more sodium, sweeteners, or caffeine than you might expect.”
A Cherry Lime Loaded Water to Try
Here’s one loaded water combo that’s sweet, tart, and totally thirst-quenching. It layers electrolytes, carbonation, and real citrus juice for a drink that’s more than the sum of its parts.
Cherry Lime Loaded Water
Ingredients:
- 1 can Cherry Poppi
- 1 can LMNT Watermelon
- 1 ounce fresh lime juice
- 8 ounces water
- ⅛ packet of TrueLine BlackCherry Limeade drink mix
Instructions:
- Fill a large tumbler or reusable cup with ice.
- Pour in the can of Cherry Poppi and the can of LMNT Watermelon.
- Add the lime juice and 8 ounces of water.
- Stir in the ⅛ packet of TrueLine drink mix until fully dissolved.
- Give it a taste and adjust with more water or lime juice if desired. Enjoy immediately!
Nutrition Information:
45 calories | 13g carbohydrates | 0g fat | 0g protein | 40 mg caffeine
Bottom Line
Loaded water can be a great way to beat hydration boredom, especially in the summer. With endless combinations of flavors and functional add-ins, it’s easy to find a version you love. Just keep an eye on ingredients, and treat it as a supplement to—rather than a replacement for—your regular water intake.
Whether you’re heading to the beach, hitting a workout, or just looking for a more exciting way to sip, try building your own loaded water this summer. Cherry lime is a great place to start.
The post What Is Loaded Water—and Should You Try It? appeared first on MyFitnessPal Blog.
