By Abbas Nazil
Despite the growing popularity of specialty waters like alkaline, electrolyte-infused, and flavored varieties, nutrition experts at Tufts University say there’s no scientific evidence that these beverages offer greater health benefits than plain water.
According to Roger Fielding, senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, there’s no physiological basis to claim that such waters provide a metabolic edge over regular water.
For most people, he said, the primary health goal should be simply to increase fluid intake, since many individuals unknowingly go about their day mildly dehydrated.
Fielding emphasized that if flavored or enhanced waters help people stay hydrated and they can afford them, there’s no harm.
These beverages may even encourage some to drink more fluids. However, he cautioned that individuals should still read nutrition labels, as waters labeled with “added electrolytes” may contain sodium.
Adults are advised to keep their daily sodium intake under 2 grams. While most enhanced waters are relatively low in sodium, consuming large amounts of high-sodium drinks could raise the risk of hypertension and cardiovascular issues.
Electrolytes such as sodium and potassium are essential for regulating muscle function, kidney performance, and maintaining a steady heartbeat.
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Though these elements are often marketed in sports drinks and enhanced waters, Fielding noted that their levels are tightly regulated within the body.
For most individuals, including athletes or those engaging in intense exercise like hot yoga, it remains very difficult to develop a true electrolyte deficiency through sweat alone.
Therefore, drinking electrolyte-rich water is unlikely to alter internal electrolyte concentrations significantly.
The rising trend of alkaline water, which claims to balance the body’s pH levels, is also questioned by experts.
Dr. Bess Dawson-Hughes, a Tufts professor of medicine, stated that while there’s no direct evidence showing benefits for young, healthy people, older adults with diets high in acid-forming foods like grains and proteins might benefit from additional alkali sources.
As kidney function declines with age, the body’s ability to maintain pH balance diminishes, leading to increased bone resorption.
In such cases, Dawson-Hughes suggested that consuming more fruits and vegetables—or even alkaline water—could help, though more research is needed.
Specialty waters may have niche uses, especially for the elderly who may forget to hydrate or avoid fluids due to bladder issues.
Fielding noted that caregivers should encourage hydration in older populations. Still, he concluded that plain water remains the most effective, accessible, and affordable way to stay hydrated for the general public.
“Water trumps everything,” Fielding said, “except maybe in very extreme circumstances.”
