Are ice-flavored waters bad for you? A nutritional deep dive

October 13, 2025 •

4 min read

According to a Cleveland Clinic study, a common artificial sweetener found in many ice-flavored waters, erythritol, was linked to higher rates of heart attack and stroke. So, are ice-flavored waters bad for you, or is this just one piece of a more complex nutritional puzzle? This article explores the facts behind these popular zero-sugar beverages.

Quick Summary

This article examines the nutritional components of commercial ice-flavored waters, analyzing the health implications of artificial sweeteners, preservatives, and acids. It compares them to plain water and sodas, discussing potential effects on dental health, the gut microbiome, and cardiovascular risk. Ultimately, it provides guidance on consuming these beverages safely in moderation while exploring healthier hydration alternatives.

Key Points

Artificial Sweeteners Have Associated Risks: Ingredients like sucralose and erythritol are linked to potential negative impacts on gut health, blood sugar regulation, and cardiovascular risk, though more research is ongoing.
Dental Erosion is a Concern: The citric acid used in many fruit-flavored waters can wear down tooth enamel over time, increasing the risk of cavities and sensitivity.
Natural Isn't Always Better: The term 'natural flavors' can refer to a complex mix of chemicals with undisclosed components, which may be a concern for those with allergies.
Moderation is Essential: While a better alternative to sugary sodas, commercial ice-flavored waters should not be your main source of hydration and are best enjoyed in moderation.
DIY is the Healthiest Choice: Infusing plain water with fresh fruits, vegetables, and herbs is the best way to add flavor with full control over ingredients, avoiding artificial additives.

The growing popularity of ice-flavored waters stems from their appealing promise: all the taste of a sugary soda with none of the calories. Brands like Sparkling Ice often market themselves as a healthy option, fortified with vitamins and antioxidants, and a great way to stay hydrated. However, a closer look at their ingredient list reveals potential downsides that consumers should be aware of, especially when consumed frequently. Understanding the full picture is key to making informed dietary choices.

The Ingredients That Spark Debate

Commercial ice-flavored waters typically contain a handful of core ingredients that are the source of most health concerns. While the carbonated water base is essentially harmless, the other components warrant more scrutiny.

Artificial Sweeteners: Friend or Foe?

To achieve their sweet taste without adding sugar, many ice-flavored waters rely on non-nutritive sweeteners (NNS) like sucralose and erythritol. While these are approved by regulatory bodies like the FDA, ongoing research continues to raise questions about their long-term health effects.

Sucralose (Splenda): Some studies suggest that regular sucralose consumption could negatively impact the gut microbiome, potentially affecting glucose and insulin levels, especially in susceptible individuals. Altering the gut flora may have broader implications for metabolic health.
Erythritol: A prominent study in 2023 linked higher blood levels of this sugar alcohol to an increased risk of heart attack and stroke, especially in those with pre-existing cardiovascular risk factors. While industry groups have questioned the findings, researchers urge caution, noting that high concentrations of erythritol caused increased platelet aggregation in studies.

The Acidity Effect: Dental Erosion

Many flavored waters, particularly citrus flavors like lemon or lime, use citric acid for taste enhancement and as a preservative. While naturally occurring in fruits, this added acid can be damaging to tooth enamel over time. Frequent, prolonged exposure to acidic drinks can lead to enamel erosion, increasing the risk of cavities and sensitivity.

Preservatives and 'Natural Flavors'

Commercial ice-flavored waters often contain preservatives like potassium benzoate to ensure freshness. Some research has raised concerns about the combination of this preservative with ascorbic acid (vitamin C), which could potentially form benzene, a known carcinogen, though this is a complex chemical process requiring specific conditions. The term 'natural flavors' can also be misleading. The FDA definition is broad, allowing for complex mixtures of chemicals derived from natural sources, but with non-nutritional functions. For consumers with allergies or sensitivities, the specific components of these proprietary blends are often undisclosed.

Comparison: Ice-Flavored Water vs. Alternatives

To put the health trade-offs in perspective, consider how flavored water stacks up against plain water and traditional soda.


Feature	Ice-Flavored Water (Zero-Calorie)	Plain Water	Sugary Soda
Calories	Zero to minimal	Zero	High (Approx. 140 kcal per 12 oz can)
Sugar	Zero to minimal (may contain small amounts from juice)	Zero	High (approx. 10 tsp per 12 oz can)
Dental Health	High acidity from citric acid poses a risk of enamel erosion with frequent consumption.	Best for dental health; neutral pH.	High acidity and high sugar content are very damaging to tooth enamel.
Hydration	Excellent source of hydration.	The purest and most effective form of hydration.	Hydrates, but high sugar content has drawbacks; not ideal.
Gut Health	Artificial sweeteners (sucralose, erythritol) may negatively impact the gut microbiome.	Supports a healthy and balanced gut microbiome.	High sugar content can negatively affect gut health.
Cardiovascular Risk	Some studies link ingredients like erythritol to increased risk of heart attack and stroke, especially at high intake levels.	No cardiovascular risk associated with plain water consumption.	High sugar intake is a known risk factor for cardiovascular disease.
Cost	Can be significantly more expensive than tap water.	Virtually free from the tap.	Varies, but adds up over time.

How to Make Healthier Choices

For those who find plain water unappealing, there are healthier alternatives to commercially produced ice-flavored waters that allow you to control the ingredients and avoid controversial additives.

Make your own infused water: Simply add slices of fresh fruits like lemon, lime, or berries to plain water. Herbs like mint, basil, or ginger can also provide a refreshing, natural flavor. This gives you the flavor you crave without any artificial or potentially problematic ingredients.
Choose unsweetened seltzer: If you prefer the carbonation, opt for unflavored, unsweetened seltzer water. You can add your own fresh fruit or a splash of pure fruit juice for a hint of flavor. Just be mindful of the added fruit juice, as even natural sugar should be consumed in moderation.
Limit consumption: If you choose to drink commercial ice-flavored water, do so in moderation and consider it a treat rather than your primary source of hydration. Don't replace your entire daily water intake with it. Drinking it with a meal can help neutralize some of the acid's impact on teeth.

Conclusion: A Balanced Perspective

Ultimately, whether ice-flavored waters are 'bad for you' depends on frequency and individual health. For a person trying to kick a soda habit, a zero-calorie flavored water may be a healthier stepping stone, provided it's consumed responsibly. However, regular and excessive consumption, particularly of brands containing artificial sweeteners and high acidity, could pose long-term risks to dental health, gut microbiome, and potentially cardiovascular health. The healthiest option remains plain water, but for those seeking variety, homemade fruit and herb infusions or unsweetened seltzer are the safest and most transparent choices. Always read the label and make choices that align with your overall nutritional goals. For more in-depth nutritional information on various health topics, consult resources like the Cleveland Clinic's health articles at https://health.clevelandclinic.org/.

Frequently Asked Questions

For most people, drinking ice-flavored water daily in moderation is unlikely to cause major issues, but it should not replace plain water as your primary source of hydration. Excessive consumption, particularly of acidic or artificially sweetened varieties, can have potential long-term health drawbacks.

The FDA definition of 'natural flavor' is quite broad, allowing for a mix of processed chemicals derived from natural sources, rather than just the fruit or herb itself. The specific components are often proprietary, which can be a concern for those with allergies.

Yes, many flavored waters contain citric acid, which can erode tooth enamel, especially with frequent, prolonged exposure. To minimize risk, drink in moderation, use a straw, and rinse with plain water afterward.

Yes, zero-calorie, zero-sugar flavored sparkling water is a healthier alternative to sugary sodas, which are full of empty calories and linked to numerous health risks. However, plain water remains the healthiest option.

Creating your own infused water by adding fresh fruit, vegetables, or herbs (like lemon, cucumber, or mint) to plain water is a great, additive-free alternative. Unsweetened seltzer with a splash of real fruit juice is another good option.

Some research suggests that long-term consumption of certain artificial sweeteners, such as sucralose and erythritol, can negatively alter the balance of gut bacteria, which may have consequences for metabolic health.

Ice-flavored waters are primarily water and can help with hydration, especially for people who dislike plain water. However, the healthiest and most straightforward way to hydrate is still plain water.