What is loaded water and how can it enhance your hydration?
The latest trend of loaded water can make hydration more enjoyable and nutritious. Learn tips for creating your own infused water at home.
Image: IOL Ron AI
We all know that water is the cornerstone of good health. It helps regulate body temperature, keeps joints lubricated, and provides essential building blocks for our cells.
Yet, despite its importance, many people don’t drink enough of it each day.
Health experts generally suggest aiming for around 30–35 millilitres of water per kilogram of body weight daily, with higher amounts needed for those who exercise regularly.
Over the years, water has been reinvented to make it more exciting - think sparkling water, flavoured infusions, cucumber slices, and even alkaline water.
The latest trend to take over TikTok, however, is “loaded water”, a creative way to stay hydrated with added nutritional benefits.
What exactly is loaded water?
Loaded water is essentially plain or sparkling water “dressed up” with ingredients such as coconut water, electrolyte powders, prebiotic sodas, or fresh fruit.
The aim is to make water more enjoyable while giving it an extra boost of flavour, energy, or nutrition.
Unlike sugary soft drinks and fruit juices, which are high in calories and additives, thoughtfully prepared loaded water provides:
- Hydration with fewer calories
- Flavour without artificial additives
- Electrolytes to replace minerals lost through sweat after a workout
- Fresh fruit for a refreshing summer drink
- Prebiotic additions that can support digestive health
Most people who aren’t engaging in intense exercise can meet their electrolyte needs through a balanced diet.
Experts caution that some pre-mixed electrolyte drinks and powders can be high in sodium, so homemade options are often the healthier, more affordable choice.
How to make loaded water at home
Creating your own infused water is simple, inexpensive, and adaptable to your taste:
- Start with the base - use filtered water, cooled boiled water, or even antioxidant-rich decaf green tea.
- Choose your fruit - electrolyte-rich choices like watermelon, lemon, orange, or other citrus fruits work best.
- Add herbs for flavour - slice herbs to release their aromas.
- Infuse in the fridge - let the mixture steep for 2–4 hours, or overnight for a stronger flavour.
- Strain before drinking - avoid leaving fruit in the water for too long, as citrus rinds can turn the flavour bitter, watermelon may become mushy, and bacterial growth could occur as fruit starts breaking down.
- Store properly - keep in a sealed container in the fridge and consume within 2–3 days.
IOL Lifestyle