Is ‘Loaded Water’ More Hydrating Than Plain Water?

Hydration is often touted as the key to health. Want proof? Look no further than the “loaded water” trend on TikTok.

Loaded water is souped up with multiple electrolyte ingredients. The idea is that because it contains a high amount of electrolytes, your body will absorb more water, making it extra hydrating.

As a dietitian, I’m not convinced this beverage is better than plain water.

What Do You Put in Loaded Water?

Loaded water is a homemade drink that typically includes:

• Water
• Coconut water
• An electrolyte powder (like Liquid I.V.)
• A prebiotic soda (such as Poppi),
• A slice of fruit or a squeeze of citrus juice

The result is an aesthetically pleasing, oversized beverage that’s anything but plain water.

Is Loaded Water Ultra-Hydrating?

The short answer: not much more than plain water.

If you’re eating a healthy, balanced diet and drinking enough water, your body is pretty good at regulating hydration on its own.

That’s because a well-rounded diet—including fruits, vegetables, whole grains, lean proteins, and dairy or non-dairy alternatives—naturally provides the electrolytes needed to maintain fluid balance.

You don’t need large amounts of added electrolytes to “hold on to” the water you drink.

If loaded water is one of your only sources of fluids, it will hydrate you. But for most people, loaded water isn’t any more hydrating than other beverages, including plain water.

It’s also worth noting that unless you’re extremely active, such as long-distance runner, you probably don’t need electrolyte supplements. Most people get enough electrolytes from their diet, and consuming too many may actually be harmful.

Does It Offer Any Other Health Benefits?

Some TikTok users claim that loaded water boosts hydration, energy, and muscle function. These benefits are linked to the electrolytes it contains.

Again unless you’re exercising intensely or in hot conditions, your body should function fine with adequate nutrition and hydration from a regular diet.

Prebiotic sodas often used in loaded water, like Poppi, also come with health claims. They’re marketed as beneficial for gut health and are a lower-sugar alternative to traditional soda. Compared to soda, Poppi has less sugar and contains 2 to 3 grams of prebiotic fiber.

While cutting back on sugar can be a good move, the fiber content in probiotic soda is minimal and unlikely to impact gut health significantly.

Should You Limit Your Intake of Loaded Water?

Loaded water made with ½ cup water, ½ cup coconut water, one strawberry lemon Poppi, one strawberry Liquid I.V., and a squeeze of lemon contains roughly:

• 100 calories
• 17 grams of added sugar
• 540 milligrams of sodium

Since the drink is high in added sugar and salt, adding it to a typical American diet can put you over the recommended amount of added sugar and sodium.

Some TikTok users even claim to drink three to four of these per day. In that case, you’d likely be far exceeding daily recommendations, which can have negative effects on your health over time.

Diets high in added sugars and sodium are linked to increased risk of chronic conditions like high blood pressure, diabetes, stroke, and cancer.

If you want to try loaded water, I recommend limiting how often you drink it. Drinking it regularly may contribute to health risks.

Hydrating Drink Alternatives

Most of the added sugar and sodium in loaded water comes from the electrolyte powders. If you enjoy the flavor and find it helps you drink more fluids, there are healthier ways to get hydration and flavor in a drink.

One option is to cut the electrolyte powder in half (or more). This can reduce the sugar and sodium while still giving you the flavor you’re after.

You can also try a simplified version, like this lemon-coconut water. Without the sugar and sodium overload, you’ll still get flavor, hydration, and some electrolytes.

Here’s how to make it: Combine one can of sparkling water, ½ cup of coconut water, a squeeze of lemon, and 1/8 tsp of honey or maple syrup.

This version provides:

• 40 calories
• 7 grams of sugar
• 20 milligrams of sodium

If you’re hooked on loaded water as is, it’s okay to enjoy sometimes. I’d limit it to special occasions rather than making it a daily habit.