Tap water has become passe, and one look in the beverage case indicates that plain bottled waters may be heading in the same direction. New super-charged waters–with additives ranging from vitamins, minerals, flavors and sweeteners to soy, herbs and even soluble fiber–are squeezing bottled waters off the shelves.
What’s wrong with plain old water? For some people, that’s just it. Water is plain with a capital P. Marketers believe this new class of waters–called fitness waters, enhanced waters, designer waters or value-added waters–is a way to capitalize on Americans’ flavor cravings and health preoccupations. But for those already inclined toward supplement-taking, these may be not only a waste of money but also an opportunity for exceeding recommended daily intakes.
“It all depends on what your needs are and the particular brand you choose,” says Dawn Jackson, a dietitian at Northwestern Memorial Hospital’s Wellness Institute. “Most people don’t know what the compounds in these enhanced waters will do for them or if they are even needed.”
How much, how often?
The general consensus is to drink about 2 liters, or 8-10 cups, of water per day. The National Academy of Sciences has assembled a group to review water recommendations; they are scheduled to issue a report next spring.
The 2-liter estimate is based on the equation that the body needs 1 milliliter of water for every calorie burned, according to New York dietitian Julie Walsh, a nutrition consultant.
“Assuming the average person eats and burns off about 2,000 calories per day, that equals about 2 liters,” she said. But if you are active, you need to drink even more.
Some of our fluid needs come from water-containing foods, like soup, vegetables and fruit. If you eat a well-balanced diet, you can get about half of your water needs from foods. But pure and simple water is still considered the best source of replenishment for the body.
Water plays an important role in almost every body function, Walsh said. Dehydration symptoms include headache or nausea; dizziness, weakness or exhaustion; dry lips and tongue and muscle cramps. Thirst is not a good early indication, because if you are thirsty, you’re already dehydrated.
Which water to choose?
The new enhanced waters fall into three basic categories: those designed to help meet fluid needs and encourage hydration, particularly during exercise; those that are essentially dietary supplements in fluid form; and plain waters with added fruit essence or vitamins.
The fitness waters include brands Propel and Reebok Fitness Water. While these products have some select vitamins, minerals and electrolytes added, they are mainly designed to enhance hydration during workouts.
“The flavorings in these new water beverages are designed to help people drink more,” Jackson said. “Since water doesn’t have any flavor, that alone can cause people to stop drinking before fluid needs are met.”
The dietary supplements category of water includes brands such as Pulse, Glaceau Vitaminwater, Elements, and Aquafina Essentials. These waters are formulated to provide vitamins, minerals and other compounds such as antioxidants, herbs, soy and even soluble fiber and soy isoflavones.
The fruit waters are plain water with a fruit flavoring and sometimes vitamins or electrolytes added, but no sweeteners.
Not enough, or too much?
You can’t rely on these waters for your daily requirement of vitamins, etc., but on the other hand, they can give you too much of these compounds if you are already using supplements.
Most enhanced waters provide fairly low doses, amounts that you can easily get from foods in your diet (usually 10 percent to 25 percent per serving). But a person who drinks several enhanced waters per day along with a diet that includes already fortified foods such as energy bars (on top of taking supplements) can exceed limits for certain vitamins and minerals. Be particularly cautious of waters that include herbs and other botanicals.
“Drinking enhanced waters won’t solve the problems of not eating a healthful diet,” Walsh said.
Walsh’s bottom line: If you’re drinking enhanced waters to get vitamins, minerals and other phytonutrients, it’s cheaper to take a vitamin pill.
“Better yet, focus your efforts on including fruits, vegetables, whole grains or soy foods in your diet that are excellent sources.”
Waistline watch
Another important consideration is calories, Jackson said: “Some brands provide as many calories as a can of soda pop,” despite their transparency. Be sure to look at the Nutrition Facts label for calorie content per serving and the number of servings in each bottle. “The 40 or 50 calories a serving may not sound like a lot, but some bottles provide 2 or more servings per container, and if you drink several bottles throughout the day, you’re drinking a lot of calories for something you consider to be `water,’ ” she said.
Other concerns:
Cost: Enhanced waters can be more expensive than a regular bottle of water, which already is much more expensive than the tap water on which many of these are based.
Flavor: Many of the waters are lightly sweetened and several have a sort of “diet” aftertaste depending on the sweetener added. Experiment to find the taste you prefer.
If you want just a little flavor to your water without a sweet taste, try some of the fruit essence waters or squeeze in some lemon or lime.
Tips to make plain water easier to swallow:
Drink from a straw. You end up drinking more.
Drink a glass of water before every meal or snack, or before transitions such as leaving the house.
Keep water around your house and on your desk.
Don’t allow yourself to have other beverages until you’ve had a glass of water first.
How enhanced waters stack up.
BRAND: Aquafina Essentials
SERVINGS Per container: 2.5
CALORIES Per 8 oz.: 40
COST Per 8 oz.: 52 (cents)
SWEETENER USED: Fructose-glucose syrup
VITAMINS, MINERALS OR HERBS ADDED: Depends on formulation: multivitamin, B, C, calcium
BRAND: Elements
SERVINGS Per container: 2.5
CALORIES Per 8 oz.: 40
COST Per 8 oz.: 59
SWEETENER USED: Crystalline fructose
VITAMINS, MINERALS OR HERBS ADDED: B vitamins, ginseng, guarana
BRAND: Glaceau Fruitwater
SERVINGS Per container: 2.5
CALORIES Per 8 oz.: 0
COST Per 8 oz.: 60
SWEETENER USED: None
VITAMINS, MINERALS OR HERBS ADDED: Electrolytes
BRAND: Glaceau Vitaminwater
SERVINGS Per container: 2.5
CALORIES Per 8 oz.: 50
COST Per 8 oz.: 56
SWEETENER USED: Crystalline fructose
VITAMINS, MINERALS OR HERBS ADDED: Various herbs, vitamins minerals
BRAND: Le Nature’s Ice Water
SERVINGS Per container: 2.5
CALORIES Per 8 oz.: 0
COST Per 8 oz.: 36
SWEETENER USED: None
VITAMINS, MINERALS OR HERBS ADDED: Vitamin C
BRAND: Propel
SERVINGS Per container: 2
CALORIES Per 8 oz.: 10
COST Per 8 oz.: 61
SWEETENER USED: Sucrose syrup, sucralose
VITAMINS, MINERALS OR HERBS ADDED: B vitamins, vitamins C and E, potassium
BRAND: Pulse
SERVINGS Per container: 1
CALORIES Per 8 oz.: 20
COST Per 8 oz.: 80
SWEETENER USED: Fruit juice concentrate, sucralose
VITAMINS, MINERALS OR HERBS ADDED: Men’s, women’s and heart health formulations (e.g., heart has soluble fiber, vitamin C, selenium)
BRAND: Reebok Fitness Water
SERVINGS Per container: 1
CALORIES Per 8 oz.: 10
COST Per 8 oz.: 50
SWEETENER USED: High fructose corn syrup, sucralose
VITAMINS, MINERALS OR HERBS ADDED: B vitamins, magnesium, calcium, selenium, chromium, zinc and vitamin C
Source: All prices from Jewel, Oct. 1, 2002
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