Is drinking flavoured water as good as drinking normal water?

January 1, 2026 •

4 min read

According to the CDC, replacing sugary drinks with plain water can significantly reduce caloric intake. This has led many to question if flavoured water offers a similar benefit or if drinking flavoured water as good as drinking normal water for overall health. The answer is more complex than a simple yes or no.

Quick Summary

This article evaluates how different types of flavoured water compare to normal water in terms of hydration, nutritional content, and potential health risks. It clarifies the impact of commercial additives versus natural infusions and provides guidance for healthier choices.

Key Points

Source Matters: The health value of flavoured water depends on whether it's naturally infused or commercially produced with additives.
Normal Water Is Optimal: Plain water is the healthiest option for hydration, with zero calories, sugar, or acids that can damage teeth.
Commercial Risks: Many store-bought flavoured waters can contain high levels of sugar, artificial sweeteners, and acids, posing risks to dental and metabolic health.
DIY Is Best: Making your own naturally infused water at home with fruits, vegetables, and herbs is the healthiest and most controllable way to add flavour.
Moderation is Key: Even with natural infusions, moderation is important, especially for acidic flavours, to protect tooth enamel.
Read the Label: Always check commercial flavoured water labels for added sugars, artificial sweeteners, and acids before considering it a healthy choice.

The Fundamentals of Hydration

At its core, the primary function of any drinking fluid is hydration. Water is a vital nutrient, essential for almost every bodily function, from regulating temperature to eliminating waste. For the vast majority of people, plain tap water remains the most effective, accessible, and cost-free method of staying hydrated.

Normal Water: The Gold Standard

Normal, or plain, water is the benchmark for healthy hydration. It is free of calories, sugars, and artificial ingredients. Key functions include:

Maintaining bodily functions: Water helps transport nutrients to cells and lubricates joints.
Aiding digestion: It assists in the breakdown of food and prevents constipation.
Boosting dental health: Unlike many other beverages, plain water is not acidic and does not contain sugar, protecting tooth enamel from erosion and decay.
Promoting weight management: By having zero calories, it is an ideal alternative to high-calorie sugary drinks.

Flavoured Water: A Modern Alternative

Flavoured water is water enhanced with essences, juices, or sweeteners to improve taste. It has grown in popularity as a more appealing alternative for those who find plain water boring. However, the health benefits largely depend on how it's flavoured.

Flavoured Water: Not All Created Equal

The composition of flavoured water varies widely, from natural fruit infusions to commercially produced varieties laden with additives. This is where a clear distinction must be made to determine its health value.

The Risks of Commercial Flavoured Water

Many store-bought flavoured waters contain ingredients that undermine their healthy image. For example, some 'vitamin waters' can contain significant amounts of added sugar, sometimes on par with sodas, which contributes to weight gain and blood sugar issues. Even zero-calorie versions are not without potential downsides:

Acidity and dental erosion: Many carbonated or citrus-flavoured waters contain food acids like citric acid, which can erode tooth enamel over time.
Artificial sweeteners: Calorie-free sweeteners are often linked to concerns such as increased appetite, gut microbiome changes, and potentially higher risks of heart disease with long-term use.
Artificial additives: Dyes and other artificial ingredients can cause adverse reactions in some individuals.
Excess vitamins and minerals: Some fortified waters add vitamins and minerals, which are generally unnecessary for healthy adults who get these nutrients from a balanced diet and can be expensive.

The Benefits of DIY Infused Water

Making your own flavoured water at home with natural ingredients is a far healthier alternative. You control exactly what goes into your drink, avoiding excess sugar and artificial chemicals. Adding fresh fruits, vegetables, or herbs provides a subtle, refreshing taste. Some popular options include:

Strawberry and basil: A sweet and herbaceous blend.
Cucumber and mint: Offers a cooling and refreshing flavour.
Lemon and ginger: Provides a zesty kick and digestive support.
Orange and vanilla: A naturally sweet and creamy combination.

Creating your own infused water allows you to increase your fluid intake naturally without the hidden pitfalls of many commercial options.

Normal Water vs. Flavoured Water: A Comparison Table


Feature	Normal Water	Commercial Flavoured Water	DIY Infused Water
Calories	0	Varies; can be high if sweetened	Minimal; dependent on ingredients
Sugar Content	0	Can be very high (sucrose, HFCS) or zero (artificial sweeteners)	Minimal natural sugars from fruit
Dental Health	Excellent; promotes enamel health	Poor; high acidity and/or sugar can cause erosion and decay	Can be acidic, especially with citrus; less risky than commercial versions if consumed in moderation
Additives	None	Often contains artificial sweeteners, colours, and preservatives	None; relies on natural ingredients
Nutrients	None	May contain added vitamins/minerals, often unnecessary	Minimal; small amounts from infused ingredients like Vitamin C
Cost	Very low (tap water)	Varies; often more expensive per litre	Low; uses fresh, affordable ingredients
Convenience	Highly convenient; readily available	Convenient; grab-and-go	Requires prep time and chilling

Making Your Own Healthy Flavoured Water

For those who prefer a taste boost, crafting your own fruit and herb infusions is the best way forward. Here's a simple guide:

Select your ingredients. Choose combinations like cucumber and mint, strawberry and basil, or citrus slices.
Prepare your ingredients. Wash all produce thoroughly. Slice fruits thinly or crush herbs slightly to release their flavour.
Combine and chill. Add your ingredients to a pitcher of plain water and refrigerate for at least 1-4 hours to allow the flavours to infuse fully. For a stronger taste, leave it longer.
Strain and serve. For a clear beverage, strain out the solids before serving. You can also simply leave them in and enjoy.

Conclusion: The Best Choice for You

When comparing plain water to flavoured water, the answer to whether they are equally good depends on the source of the flavour. Plain water is unequivocally the healthiest option, offering perfect hydration without any calories, sugar, or additives. It is the gold standard for your body and your dental health.

However, if plain water's lack of flavour prevents you from staying hydrated, naturally-flavoured water made at home is a fantastic alternative. It offers a taste upgrade while avoiding the added sugars and questionable artificial ingredients found in many commercial varieties. Simply be mindful of acidic ingredients and moderate your intake. Commercial flavoured waters, particularly those with high sugar or artificial sweetener content, should be viewed as an occasional treat, not a primary hydration source. The smartest strategy is to make plain water your daily default and use natural infusions for a refreshing change of pace.

For more information on the health benefits of water, visit the CDC website.

Frequently Asked Questions

No, not all flavoured water is bad. Naturally infused water, made at home with fresh ingredients, is a healthy and calorie-free way to boost flavour. However, many commercial brands contain added sugars or artificial sweeteners that can have negative health impacts.

Flavoured water can aid weight loss if it helps you replace high-calorie, sugary drinks like soda or juice. The key is choosing sugar-free options or making your own with natural ingredients to avoid unnecessary calories.

For both sugary and sugar-free carbonated versions, a primary risk is dental erosion. Acids, naturally occurring in citrus fruits or added as preservatives, can wear down tooth enamel over time, leading to sensitivity and decay.

Yes, flavoured water is primarily composed of water and contributes to your daily fluid intake, helping to keep you hydrated. The issue is the additives, not the base hydration provided.

While generally deemed safe by regulatory agencies in small amounts, artificial sweeteners have been linked to potential issues with long-term, high consumption, including impacts on the gut microbiome and metabolic health.

To make your own, simply add fresh, washed ingredients like sliced cucumber, lemon, berries, or mint leaves to a pitcher of plain water. Allow it to infuse in the refrigerator for a few hours for a refreshing and natural taste.

From a dental health perspective, yes. Carbonated water is more acidic than still water, which increases the risk of tooth enamel erosion, especially when sweetened or flavoured with citrus.