If you spend time on social media, especially TikTok, you might have heard of #watertok. It’s a trend that started with videos showing people mixing up colorful, sweet water drinks at home using syrups, powders, fruits and ice.
Now #watertok has become a trend and people are sharing fun recipes for flavored water on social platforms. It can be a creative way to drink more water, especially during hot weather.
But is #watertok actually healthy? “Many people don’t like drinking plain water, so these creative combinations can help to make it more appealing,” said Margaret O’Brien, a registered dietitian with Banner - University Medicine. “As long as these beverages are not sugar-based and you have no sensitivity to sugar substitutes, flavored water can be a more appealing way to drink more water.”
What is #watertok?
#Watertok videos often show people adding flavor mixes, syrups or fruit to water bottles and large cups full of ice. These drinks often use sugar-free flavorings and fruit to make water taste like sweet treats, from cotton candy to caramel apple pie.
“The flavors often have fun, whimsical names that show ways to be more creative with a basic beverage. Many include brand names like Starburst, Sour Patch and Jolly Rancher, or humorous names like Purple Parrot, Unicorn Water or Power Puff Girl,” O’Brien said.
The idea is simple: If your water tastes better, you’re more likely to drink more of it. Many people say this flavored water trend helps them cut back on soda, juice or sugary drinks. These drinks can be appealing in hot weather or dry climates where you lose water more quickly.
Some of the most popular TikTok water recipes show “hydration stations” lined with colorful syrups, flavor drops and fun cups. While that might not be realistic for everyone, the trend has inspired many people to drink more water — which is a good thing.
Are flavored water drinks actually healthy?
Drinking more water is usually healthy for most people. But not all #watertok creations are the same.
Some flavored waters have added sugars or lots of artificial sweeteners, which can add empty calories or upset your stomach if you use too much. If you want to keep it healthy, follow these tips:
- Use fruit, herbs or citrus slices to add natural flavor
- Choose unsweetened or sugar-free drinks when using drops or syrups
- Limit the number of artificial ingredients you use
- Stick with mostly water throughout the day for hydrating drinks and treat flavored water as an add-on
“Some health care providers warn that these beverages could lead to unhealthy, sugar-laden habits, but water recipes don’t necessarily deserve this negative view,” O’Brien said.
Can #watertok help you stay hydrated in dry climates?
In dry places like Arizona and Colorado, it’s easy to get dehydrated — especially during late summer and early fall when the heat lingers but the air starts drying out.
“You may not feel as thirsty in dry conditions, and you could become dehydrated without realizing it. Dry air also pulls the moisture from your skin and respiratory system, so you could lose more fluids through evaporation,” O’Brien said. “Plus, as temperatures shift, you may forget to drink as much.”
Signs of mild dehydration can include:
- Dry mouth
- Headache
- Feeling tired or dizzy
- Trouble concentrating
- Dark yellow urine
- Muscle cramps
- Reduced endurance and decreased strength
Most people need about eight to 10 cups of water a day. But that can vary from person to person. You may need to drink more water to stay hydrated if you live in a hot, dry climate, you’re active or you’re breastfeeding.
“Don’t wait until you feel thirsty to start drinking. If you are feeling thirsty, you are likely already dehydrated,” O’Brien said.
Should you try #watertok?
It depends on your goals. “For people who don’t like the taste of plain water or who are trying to cut back on sugary beverages, this trend can be an opportunity to stay hydrated without heading into super-unhealthy territory,” O’Brien said. Still, it’s a good idea to think of flavored water as a support tool, not a replacement for plain water.
It’s important to read labels carefully. “Look for simple ingredients. If sugar or high-fructose corn syrup is listed as one of the first ingredients, choose a different product,” O’Brien said.
Some products also have artificial colors or flavors — these might bother some people if they use them a lot.
If you have diabetes, are pregnant or are sensitive to certain sweeteners, check with your doctor or a dietitian about the safest options for you.
“For those who want to drink water without loading up on flavors, colors and sugar substitutes, there are other ways to be creative with hydration,” O’Brien said.
Here are a few ideas for staying hydrated if you — or your kids — struggle to drink plain water:
- Infuse water with fresh fruit, herbs or veggies
- Drink hot or cold herbal teas
- Add water to smoothies or slushies to sneak in more water
- Blend fresh fruit with crushed ice for a flavorful treat
O’Brien said, “Keep in mind that even though water is the most basic of beverages, we all have individual preferences. Try to figure out how you like to drink it: Ice cold, lots of ice or none at all, room temperature, hot in a mug with lemon, straw or no straw. Identify your water preferences and drink up!”
What are some healthy #watertok recipes to try?
You don’t need fancy mixes or syrups to make your water fun and refreshing. These easy, healthy water recipes use real ingredients.
Cucumber-mint cooler
- 6 to 8 slices of fresh cucumber
- A few sprigs of fresh mint
- Ice and water
- Optional: Splash of lemon juice
Combine ingredients and refrigerate for 30 minutes before drinking for the best flavor.
Apple-cinnamon refresher
- 5 to 6 thin apple slices (red or green)
- 1 cinnamon stick
- Ice and water
Steep in the fridge for one to two hours. This fall water recipe tastes like autumn in a glass!
Other flavored water combos and tips
- Orange-ginger: Fresh orange slices and sliced ginger root
- Cranberry-lime: Fresh lime and a splash of unsweetened cranberry juice
- Pear-rosemary: Pear slices and a sprig of rosemary
- Cucumber-basil: Cucumber slices and basil leaves
- Extra-cold: Freeze berries or any other favorite fruits and use them as ice cubes
When should you talk to a doctor about hydration?
For most people, drinking more water is healthy but it shouldn’t replace healthy eating or medical advice. Drinking water with lots of sugar, caffeine or fake sweeteners can add calories or cause stomach issues.
If you have a health condition that affects your fluid needs, like kidney disease, heart failure or diabetes, it’s a good idea to ask your doctor how much water is right for you. Some people may need to avoid certain flavorings or limit how much water they drink.
If you often feel thirsty, fatigued or dizzy, it could be a sign that something else is going on. A health care provider can help you get to the bottom of it.
What else should you remember about fun flavored water trends?
#Watertok and fun water recipes can help people meet their hydration goals, especially during hot or dry weather. Just stick to simple, safe ingredients and enjoy a variety of flavors.
To connect with an expert about healthy hydration, reach out to a Banner Health provider.
