Gen Z has discovered a new way to stay hydrated: 'loaded water'. This trend, popular on TikTok, involves creating super-sized 40-ounce drinks infused with flavour and functional ingredients. Recipes often include electrolyte powders, low-calorie prebiotic sodas, coconut water, and fresh fruit.
One creator, Dawn, has gone viral for her colourful daily mixes, experimenting with flavours like sour blueberry, cotton candy, and orange melon. She describes her sugar-free, zero-calorie powder, which contains caffeine, as a 'healthy way' to get an energy boost. 'It helps me consume a lot more water than I would normally consume in a day,' she said in a TikTok post.
Another creator, Cara, shared her first attempt at loaded water in March, mixing ice, water, fresh lemon and strawberry slices, coconut water, strawberry lemon Poppi (a probiotic soda), and electrolyte powder. She called it her way to stay hydrated while 'drinking something fun'.
Experts note that proper hydration is crucial. According to the Mayo Clinic, men should aim for about 15.5 cups of fluids daily, while women should target 11.5 cups. The Cleveland Clinic also warns that sugar cravings can sometimes be a sign of dehydration. Registered dietitian Fiorella DiCarlo told The New York Post: 'Most people are dehydrated without even realising it. Dehydration can cause fatigue, slow metabolism, and increased sugar cravings, which can lead to weight gain.'
DiCarlo supports the trend if it encourages water intake, but cautions that not all mixes are healthy. 'Loaded water offers flavour with fewer calories, less sugar, and no artificial additives – if made thoughtfully,' she said, advising against drinks like soda and juice that can add excess sugar and calories.
