Does Drinking Flavored Water Give You the Same Health Benefits as Drinking Plain Water?

Many types of flavored water have similar health benefits to plain water. Depending on the additives, flavored water can be better for you than plain water.

When people cut down on unhealthy, sugary drinks — like soda — they tend to increase their consumption of sports drinks and flavored waters. There are plenty of different brands of flavored water on the market, and not all have the same nutritional value. 

Many types of flavored water have similar health benefits to plain water. Some even have unique advantages. But commercial brands can include added sugar, preservatives, and other chemicals you wouldn’t encounter when drinking plain water. Ultimately, the type of water that’s best for you depends on what you’re looking for in a drink.   

Not all water is the same. For the most part, the healthiness of your water depends on the kind you’re drinking. The main varieties include: 

• Sparkling water or seltzer. This type of water contains artificial carbonation. It also may contain added sugars, artificial sweeteners, and flavors.  
• Mineral water. This water comes from natural sources, like springs. It has natural carbonation and minerals, like magnesium and calcium. 
• Club soda. This type of water contains artificial carbonation and added minerals, including sodium bicarbonate and potassium sulfate. 
• Tonic water. This water is one of the least healthy types of commercial variety. This is because it contains added sugars or high fructose corn syrup. It also contains artificial carbonation, minerals, and quinine. 
• Regular water. This is water that you get from your tap. It also includes a variety of bottled water brands that don’t add any minerals or carbonation to their products. 

Most of these water varieties have flavored options. You can either acquire one of the hundreds of available brands or make your own flavored water with one of these as the base. 

There are a wide variety of additives that companies put into flavored water. Some of them are better for you than others. Flavored water's added health benefits come from nutrients in the flavoring agents. 

Potential additives include: 

• Fruit juice. Many fruits are added to water. Almost all fruits contain beneficial nutrients that contribute to the water. The exact added nutrients depend on the fruit. Examples include vitamin C and a variety of antioxidants.  
• Herbs. Some herbs are added to water, both for the taste and for their inherent herbal properties. Sage, for example, can have calming effects when consumed. 
• Sugar. Sugar can be a problematic ingredient in some types of water. Some brands include so much sugar that the water becomes borderline unhealthy, especially if you drink a lot. 
• Artificial sweeteners. Not all artificial sweeteners are the same. Some are healthier for you than others. 
• High fructose corn syrup. This can be an unhealthy additive that you should watch out for on nutrition labels. 
• Minerals. Some water has naturally occurring minerals while others are added. These tend to be very positive additions when you’re evaluating water from the perspective of your health. 
• Quinine. This is mainly found in varieties of tonic water. It adds an interesting, bitter flavor to water. It’s fine in small quantities, but too much quinine can lead to health problems like headaches and severe bleeding.  
• Artificial flavors. For the most part, artificial flavors are safe. But you can look for products with natural flavoring agents if you have concerns. 
• Artificial carbonation. This is considered neutral for your health. There are even machines to help you add carbonation to water at home. 

All varieties of flavored water are mostly made up of water. This means that they can hydrate you just as well as plain water, except for ingredients that act as diuretics.

Hydration is a crucial part of your overall health. All of your organs need water to function. Every cell in your body depends on water. 

This means that there are multiple benefits to keeping yourself as hydrated as possible. These benefits include: 

• Keeping your energy levels high
• Suppressing your appetite
• Preventing constipation
• Regulating your blood pressure

On the other hand, you can develop a number of health problems when you don’t get enough water. This leads to dehydration. Problems associated with dehydration include: 

• Muscle spasms
• Kidney problems
• An increased risk of bladder cancer
• Death 

Drinking all varieties of water is recommended over sugary drinks, alcoholic beverages, and other unhealthy drinks. These drinks are fine in moderation but don’t contribute to your hydration. Regarding hydration, all types of flavored water are better for you than these alternatives. 

Depending on the additives, flavored water can be better for you than plain water. Natural fruit additives are one of the healthiest ingredients to look for in flavored water. Some of the healthiest nutrients that you can get from fruit additives include: 

• Vitamin C. This is a necessary nutrient. It helps bolster your immune system and helps your body form certain hormones. Lemons, limes, and grapefruit contain vitamin C.
• Vitamin B. This is necessary for normal growth and development. It also keeps your skin healthy, helps form red blood cells, and helps your heart function properly. 
• Other Antioxidants, like flavonoids. Antioxidants are great at protecting your cells from damage. They can also have anti-aging properties. Dark berries and pomegranate seeds are tasty sources of antioxidants. 

Other additives can have additional health benefits. The possibilities are nearly endless. For example, some water has added calcium. Calcium is necessary for good bone health. Or you can add green tea, mint, and lime to water. These ingredients help with: 

• Burning fat
• Digestion
• Headaches 

Try out several different flavors and additives to find the ones that are best for you.  

You should always check the nutrition label before committing to a particular brand of flavored water. Some varieties have more problematic additives than others. You should avoid brands with a lot of sugar or artificial sweeteners because these can make your flavored water much less healthy than plain water. 

An average daily recommendation for adult females is six teaspoons of sugar and nine teaspoons for adult males. The typical 16-ounce vitamin water contains six teaspoons of sugar. So a single serving can equal an adult female's daily sugar limit. Too much sugar can lead to many health problems, including: 

• Weight gain
• Tooth decay
• Type 2 diabetes
• Heart disease

Carbonated water contains 100 to 200 milligrams of sodium. While one serving of this isn’t problematic, the amount of salt can add up if you drink a lot. 

Preservatives and other chemical additives are also present in some brands of flavored water. For the healthiest flavored water option, you should make your own. Simply cut up fruits, herbs, or vegetables and add them to plain water.   

According to the U.S. Department of Agriculture, the exact amount of water you need depends on several factors, including your: 

• Age
• Sex
• Activity level
• Environment 

A common general recommendation is to drink eight ounces of water eight times a day. Getting plenty of water before, during, and after workouts and other forms of physical activity is essential.