WaterTok: A trend that is hydrating social media — but is it healthy?

The Institute of Medicine suggests around 2.7 litres of water daily for women and 3.7 litres for men, including fluids from all beverages and foods. (Image: Freepik)

In the fast-paced world of social media, new wellness trends emerge in a heartbeat. Among the latest to take TikTok by storm is WaterTok—a viral trend where users craft colourful, flavoured water recipes in an attempt to make hydration more fun and appealing. The idea is simple yet creative: jazz up plain water with syrups, flavour enhancers, and sometimes even electrolytes to make drinking water a delightful experience. But while this trend promises to make hydration enjoyable, the question remains—is it as healthy as it seems?

What is WaterTok?

WaterTok has become synonymous with creativity and hydration. TikTok users have taken to sharing their unique 'water recipes' by adding ingredients like flavoured syrups, sugar-free powders and electrolyte boosters to water.

These concoctions, often with vibrant colours and aesthetic presentations have sparked widespread engagement under hashtags like #WaterTok and #HydrationStation.

The trend serves a dual purpose: it's a fun way for people who struggle with plain water to increase their intake, and also encourages those transitioning away from sugary sodas or juices. Sadhna, senior nutritionist at HereNow Official, explains that this trend helps people "enhance their hydration experience." The personalised combinations make water more enjoyable, especially for those who find it bland or unexciting.

Why is WaterTok gaining popularity?

WaterTok has become synonymous with creativity and hydration. (Image: Canva)

WaterTok's rise can be attributed to several factors. For one, the trend taps into social media's love for aesthetically pleasing content. TikTok users enjoy watching the creation of vibrant, visually appealing drinks, often in reusable, eco-friendly tumblers. This "hydration aesthetic" encourages others to join in and create their own colourful drinks.

The trend also supports personalisation. With endless flavour combinations, users can experiment with unique mixes, making hydration feel like a creative endeavour rather than a chore.

Kanikka Malhotra, clinical nutritionist, points out that it appeals particularly to those who are trying to replace sugary drinks with healthier alternatives—making it a great tool for weight management and reducing calorie intake. "Social media has amplified this trend, with influencers showcasing their secret recipes, driving curiosity and adoption," she adds.

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The benefits

When done mindfully, WaterTok can offer several health benefits:

• Increased water intake: By adding flavors to water, people are more likely to drink more fluids throughout the day, which is crucial for maintaining hydration levels. According to a study published in the American Journal of Clinical Nutrition, flavour-enhanced water increased voluntary water intake in both children and adults.
• A healthier alternative to sugary drinks: Many WaterTok recipes use sugar-free syrups, making them an excellent alternative to sugary sodas and juices. This can lead to a reduction in calorie consumption and a lower risk of developing obesity, type 2 diabetes, and dental issues.
• Better skin and digestion: Proper hydration supports bodily functions, including skin health and digestion. Staying hydrated aids in circulation, skin elasticity, and detoxification, potentially improving your complexion and energy levels.
• Encourages sustainability: WaterTok also has a positive environmental impact, as many users prefer to avoid plastic bottles and opt for reusable tumblers, reducing their carbon footprint.

While there are clear advantages, there are also potential risks associated with WaterTok:

• Overreliance on artificial sweeteners: Many WaterTok recipes use non-nutritive sweeteners like sucralose and aspartame. While these sweeteners are generally considered safe, long-term use could impact gut health and insulin response. Research in journals like Nature and Cell Metabolism has shown that artificial sweeteners might disrupt the gut microbiota and contribute to metabolic issues.
• Electrolyte imbalances: Some users incorporate electrolyte powders into every drink. While electrolytes are important for hydration, excessive use can lead to imbalances, especially for individuals with kidney or heart conditions.
• Developing a preference for sweetness: There’s a risk that regular consumption of flavored water could diminish the taste of plain water, leading to a conditioned preference for sweetened beverages. This could undo the natural, health-conscious behaviors the trend initially promoted.

Both experts agree that moderation is key. Malhotra suggests that while WaterTok can boost hydration, it’s important not to overdo the artificial sweeteners or flavourings. She recommends opting for natural flavourings like fruits and herbs instead of commercially produced powders and syrups. Sadhna concurs, adding that, “Flavouring your water with fruits like lemon or cucumber, or herbs like mint, can add a refreshing twist without the added chemicals.”

Also Read | Artificial sweeteners, natural sugars: Do they raise the risk of cancer, heart disease, high BP?

The Institute of Medicine suggests around 2.7 litres of water daily for women and 3.7 litres for men, including fluids from all beverages and foods. However, individual hydration needs vary depending on age, activity level, and climate. The best approach? Listen to your body—stay mindful of your thirst cues, energy levels, and urine colour.