“Loaded water” is all the rage on TikTok and Instagram, the latest wellness craze that transforms a simple bottle of water into a concentrate of colours, fruit and minerals. The idea is as simple as it is captivating: add electrolytes, fresh fruit, spices or aromatic herbs to obtain a tastier and – according to those who promote it – even more “functional” drink.
In the United States it is already a viral phenomenon, with influencers swearing they feel more energetic and less tired. But the question remains: is it really necessary? Or are we just reinventing water with an Instagram filter on top?
What are electrolytes and why the body needs them
Electrolytes are key minerals — such as sodium, potassium, magnesium and calcium — that help the body maintain fluid balance, regulate the heartbeat, promote muscle contraction and support the nervous system.
As sports dietitian Kate Patton explains Cleveland Clinic:
Under normal conditions, a balanced diet is enough to provide all the necessary electrolytes.
But there are times when these reserves run out: intense sweating, long workouts, very hot days, or episodes of fever, vomiting or diarrhea. In these cases, the loss of electrolytes can lead to cramps, tiredness, headaches or feelings of confusion. And this is where “loaded water” comes into play – or, more traditionally, an electrolyte drink – useful for rebalancing mineral levels and combating dehydration.
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The real (and proven) benefits of water with electrolytes
Scientific studies tell us that these drinks can be really effective, but only in specific contexts. Adding electrolytes to water improves the body’s ability to retain fluids. In athletes, electrolyte drinks promote post-workout recovery and body composition. And among workers exposed to heat and physical exertion, they reduce fatigue and muscle stress.
Simply put: yes, water with electrolytes can make a difference after intense exertion, when the body really needs to replenish. But drinking it every day for no reason? It doesn’t do much good.
When “enriched” water risks doing more harm than good
As the Cleveland Clinic reminds us, not everyone needs extra electrolytes. Many products on the market contain sodium and added sugars: a single bottle can cover more than 10% of the daily salt requirement, an amount that can be harmful for those with blood pressure or kidney problems.
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And that’s not all: some brands add artificial colors, sweeteners and flavors. So what was born as “healthy water” turns into a soft drink disguised as a wellness drink. For children, then, the risk is even higher: they often choose these products for their taste or bright colours. The American Academy of Pediatrics advises against offering them to young children unless they are dehydrated or ill.
How to prepare healthy and sustainable loaded water at home
The good news? Making water with electrolytes and natural fruit is very easy — and definitely healthier than industrial versions.
Here’s how to do it:
For an extra boost, after a workout or a day in the sun, you can add a pinch of raw sea salt or some natural coconut water – both contain minerals to help replenish. Drinking “loaded water” can be a pleasant way to increase daily hydration or reduce the consumption of sugary drinks, but it should not become a forced habit. The key always remains the same: listen to the body, not to trends.
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