Flavoured waters: Refreshing facade conceals sugar and additives

On hot days, we dream of immersing ourselves in water, enjoying a refreshing sea breeze, and sipping a glass of something to cool us down. Unfortunately, not every choice is a good decision, and often, we end up with options that, instead of hydrating and refreshing, only leave a bad taste and can have more severe consequences. One such example is seemingly innocent flavoured water. Why is that? And what would be a healthier alternative?

Flavoured waters, which attract with their variety of fruity delights, convenient packaging, and exciting labels, at first glance, seem like the perfect solution for hot days. However, their composition often dampens enthusiasm quickly.

Although we should drink water most often, many of us don't like its taste. That is why juices were added to it as early as in ancient Greece and Rome, for example, from citrons. Nowadays, flavoured water still enjoys popularity, and in shops, we find a wide range of flavours: lemon, strawberry, raspberry, apple, or watermelon. Producers, targeting teenagers and even younger children, offer these products in colourful packages with attractive labels full of well-known cartoon characters.

At first glance, water with fruit juice seems like an excellent drink for hot days. However, before buying, it is worth checking its composition. The main problem is often the large amount of sugar—in one glass, there can be even two teaspoons (10 ml) of sucrose. Excess sugar in the diet leads to numerous health problems, such as hormonal imbalances, cavities, or excessive aggression in children.

In flavoured waters, we also encounter other sweeteners, such as glucose-fructose syrup, which is more economically advantageous than sugar but linked to obesity and other ailments. Sucralose is also popular, and although it has no calories, it can disrupt gut flora. Aspartame, another popular sweetener, is, according to some scientists, negatively affecting the nervous and immune systems.

Some flavoured waters contain acesulfame-K, a substance 200 times sweeter than sugar, which, when consumed in excess, can lead to genetic mutations. Real fruit juice is rarely found in such beverages – its taste usually comes from flavours. Citric acid is also often added, which in large quantities can disrupt the absorption of minerals.

The best solution is to prepare flavoured water yourself. All you need to do is add slices of fresh fruits, such as lemons, limes, strawberries, or peaches, to water (spring, mineral, or sparkling). A piece of cinnamon, spicy ginger, and fresh mint or lemon balm leaves can add some taste. These homemade drinks reach full flavour after about 1-2 hours, and it is worth washing the fruits thoroughly beforehand.