When you are shopping for water these days, the choices can seem overwhelming.   The variety of drinks claim additional health benefits with added vitamins and minerals, but are they really better for you?  Probably not, say the experts at Consumer Reports. 

The most important factor regarding fluid intake is the hydration factor.  Leslie Bonci, a dietitian and the director of sports nutrition at the University of Pittsburgh Medical Center, says, “Any liquid is going to be hydrating, even coffee.” She asks, “Do vitamins and minerals add to hydration? No. What’s hydrating is the fluid.”

According to a report from the Centers for Disease Control and Prevention, 90 percent of Americans get enough of the important nutrients and therefore do not need fortified drinks. In addition, many of these beverages are loaded with unnecessary preservatives, sodium, food coloring, sweeteners, and other additives.

In an analysis of 20 flavored and fortified beverages, here is what the experts and Consumer Reports found: 

Sports drinks

These beverages were developed to help replace electrolytes, carbohydrates, and fluids lost through perspiration. Most of these sports drinks have a lot of sugar. A 16-ounce container of Bodyarmor, for example, costs $2.70, has 140 calories and 36 grams of sugar. A 16.9 fluid-ounce bottle of Pepsi, in comparison, contains 210 calories and 58 grams of sugar.  These added sugars may increase the risk of Type 2 diabetes and obesity.  Other sports drinks that have lower calories may not have added sugar, but they might have artificial sweeteners, which may carry their own set of health risks. 

If you are working out intensely and perspiring heavily, you may need a sports drink to replace lost electrolytes.  If not, stick to water.  Drink it before, during and after exercise to replace lost fluids.  For more information on hydration during exercise, see my article titled “Healthy Hydration.” 

Coconut water

Sales of coconut water have skyrocketed in the past decade and are expected to double from its current global market of $2.6B to $5.4B in 2020.  Several of the coconut water companies claim their beverages offer better hydration.  Zico, for example, claims that its Pure Premium Coconut Water is a “miracle of hydration and replenishment.” 

The popularity of coconut water has also spurred a host of other unique beverages, with their own set of health claims.  The maker of artichoke water, for example, states that its product (which sells for $2.70 for an eight-ounce bottle) can “elevate antioxidants, increase metabolism, enhance digestion, and purify toxins.”  A maker of maple water, Happy Tree boasts that its Organic Raw Maple Water (which costs about $4 a serving) is 100 percent maple sap with “nothing added,” and has 48 calories and 12 grams of sugar in a 16-ounce bottle. Consumer Reports’ tasters described it as “sweetened water.”

If you want an occasional change of pace, coconut water and its unique cousins, may provide a nice, but relatively expensive, alternative. 

Vitamin water

Vitamin waters are another, very popular alternative.  Vitaminwater’s orange-flavored drink sells for $1.20 for a 20-ounce bottle and contains 150 percent of recommended vitamin C and 100 percent of three B vitamins.  However, since you do not lose vitamins when you sweat, you do not waste money on a vitamin water after exercise.  In addition, the Consumer Reports study cautions that fortified drinks may contain excess sweeteners.  A 20-ounce Pomegranate Cherry Sobe Lifewater, for example, has 25 grams of sugar and 100 calories.

An occasional vitamin-supplemented water is fine if it helps you hydrate, but still want to ensure you get your vitamins from a balanced diet.