What Is Stacked Water, and Is It Healthy?
A nutritionist weighs in on TikTok's latest hydration obsession.
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If you’re on TikTok — or know someone who is — you've probably seen a post about "stacked water." The platform is exploding with videos featuring brightly hued liquids hypnotically swirled with powders and tinctures all in the name of healthy hydration. But is this latest #watertok trend actually good for you? Or just colorful ASMR? Here’s what a nutrition and exercise expert has to say.
What Is Stacked Water?
Simply put, stacked water is water that has been spiked with various flavor enhancers as well as additional ingredients to create a beverage that's full of electrolytes, probiotics and other supplemental nutrients. Some versions also add fruit purees and freshly squeezed citrus juices. These colorful concoctions feature flashy names like "Mermaid Water" and "Nature’s Gatorade" but there is no formal recipe and ingredients vary significantly.
What Is Stacked Water Made Of?
If you are curious about what makes up stacked water, here are some of the most commonly used ingredients:
Water
From tap to coconut, water is the base ingredient in most batches of stacked water. Juices like tart cherry, beetroot, orange, cranberry and even lemonade might also find their way into the mix.
Ice
There are so many shapes and sizes of ice cubes that can adorn your stacked water. Some recipes even use colored ice cubes that have been flavored with fruit, spices or edible glitter.
Fresh Produce and Herbs
From a squeeze of lemon to a pureed mixture of fruits and vegetables, there are tons of creative ways to add some extra produce, along with antioxidants and fiber, to your drink. Add a few springs of mint or basil for a pop of color and flavor.
Teas
Brewed teas of the black, white, green and herbal varieties can all find their way into stacked water, adding color, flavor, floral notes, and depending on the variety, some caffeine.
Sweeteners
Adding sweetness is optional but the addition of maple syrup, honey or calorie-free sweeteners, like stevia and monk fruit, can help punch up your water's flavor profile.
Creatine
A favorite ingredient of exercise enthusiasts, creatine is often added to post-workout stacked water recipes.
Collagen
Another popular fixture, collagen is added to help support healthy skin, hair and nails. Collagen powder can get a bit goopy, so mixing it well with a milk frother may help.
Sea Salt + Electrolyte Powders
A sprinkle of salt is a common stacked water additive that will enhance flavor and add sodium for sweat replenishment. Oh-so-popular electrolyte powder packets can be added to boost tasting notes and add a mix of electrolytes, vitamins and minerals; check the labels of these packets carefully as they all provide varying amounts of electrolytes and some can be excessive.
Prebiotic Sodas
Many stacked waters are topped off with a bit of fizz. A floater of these effervescent mixes adds a small dose of fiber to feed your microbiome.
How to Make Healthier Stacked Water
Stacked water can be a healthy addition to your daily hydration routine, if you opt for simple ingredients. Go heavy on the water, ice and fresh ingredients like fruits and vegetables and be more conservative with added sugar and lower doses of vitamins, minerals, electrolytes and other supplements.
Pros of Stacked Water
The major benefit of stacked water is how these large vats of fluids can help keep you hydrated — something most folks admittedly need to improve. Average fluid needs range from around 11 cups a day for women to 15 cups a day for men. Fortifying water with fun, flavorful and colorful ingredients can help make the process of hydrating more enjoyable.
Cons of Stacked Water
Regular slurps of stacked water could get you into trouble, if they are loaded with too many "good for you" ingredients. While taking in vitamins, minerals, electrolytes and prebiotics can contribute to your health, too much can harm it. Be mindful of all the ingredients you pour into your water to avoid taking in too much.
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