What's Safe and What's Not: Social Media Water Trends Decoded

For better or for worse, social media has the power to influence our health and wellness choices. According to the International Food Information Council’s 2023 Food and Health Survey, 42% of Americans have come across social media content on food and nutrition in the past year, with half of those people reporting that they’ve tried a new recipe they’ve seen there.

One such recipe trend, though, doesn't have anything to do with food, but is about water instead. Tiktok’s #WaterTok hashtag has become a tremendously popular resource for folks seeking to elevate plain water into a more enticing beverage. Added sweeteners, powders, colors, and other mix-ins promise to turn a boring glass of H2O into a themed concoction. (Banana split water and cotton candy water are two popular examples.)

It's not hard to understand the appeal of these water-amplifying trends. As we all make efforts to stay hydrated, sipping the same old plain water can get monotonous—so is there really any harm in making hydration a bit more fun? It depends.

Adding extra ingredients to water can ratchet up your beverage’s level of sweeteners. And some artificial ingredients and other add-ins may be problematic for health. Meanwhile, an excessive focus on drinking water could actually lead to over-hydrating. Here's a look at which social media hydration trends hold water.

Infused Waters

Steeping fresh fruit, herbs, and vegetables in water may be trending on social media, but it’s certainly not a new concept. Infused water has long been an easy, low-calorie beverage everywhere from day spas to dinner parties.

This Tiktok trend is among the healthiest options for jazzing up the pitcher in your fridge. (Or try an infuser water bottle that you can take on the go!) As fresh produce releases its oils and juices into the water, it imparts minimal (if any) calories and no added sugars, all while amplifying flavor. Plus, if you muddle or squeeze your fruits and veggies, you may even add small amounts of vitamins and minerals.

The sky is the limit with flavor combinations here. Start with a simple lemon-infused water or get creative by mixing citrus, mint leaves, and berries for a water sangria of sorts.

Detox Waters

Who wouldn’t want to rid their system of toxic chemicals and other harmful substances? That’s the promise of detox waters, which can supposedly do everything from cleanse your body and clear your skin, to wring out your liver, flush your gut, lower your weight, and more.

Unfortunately, the evidence doesn’t support the use of most detox products, including detox waters. According to the National Center for Complementary and Integrative Health (NCCIH), there have been no long-term, high-quality studies on the effects of detoxification programs.

The NCCIH notes that a 2015 review concluded that there was no compelling research to support the use of “detox” diets for weight management or eliminating toxins from the body. Meanwhile, they point out that a 2017 review found that juicing and detox diets might cause initial weight loss because of low-calorie intake—but that the weight tends to return. The body also has its own natural detoxification system and is able to remove unwanted substances through stool, urine, and sweat.

Some ingredients involved in detoxes or cleanses also can be unsafe—especially for people with certain health conditions. It’s important to consider your individual health before diving into a social media water trend. Several detox waters that may affect health (either positively or negatively) include:

• Charcoal water: There is limited research on the effects of drinking charcoal-infused water. While it may reduce the absorption of certain drugs (and has been used as an antidote for poisoning), it’s not clear whether it can remove heavy metals or other substances from your body. Talk to a healthcare provider before adding a charcoal stick to your water.
• Greens powders: Whenever possible, it’s best to get your nutrients from food, not supplements. On the other hand, if your daily diet is missing vitamins, minerals, and fiber, a greens powder may help fill in the gaps. Note that greens powders may not be appropriate for those who take certain medications, such as blood thinners.
• Apple cider vinegar water: Adding apple cider vinegar to water may have some benefits, such as improving hormone levels in women with polycystic ovarian syndrome. But there is a possibility of too much of a good thing, though. Too much of this acidic vinegar can cause an upset stomach and erode tooth enamel.
• Lemon water: Lemon-infused water is generally a safe and tasty way to get your daily hydration. But like apple cider vinegar, its acidity means that over-consuming it could give you a stomachache or cause tooth decay.
• Herbal tea: A calming herbal tea can be an excellent path to relaxation. In normal quantities, most people don’t need to worry about overdoing it on this beverage. However, drinking large quantities of tea (especially without food) can lead to electrolyte imbalances. 

DIY Electrolyte Drinks

During a bout of intense exercise, sweating means your body can become depleted of electrolytes like sodium, potassium, magnesium, and chloride. Restoring these minerals after a serious sweat session is generally a good idea to maintain hydration.

That said, for most forms of recreational exercise, a balanced diet is enough to restock electrolyte supplies. Depending on the intensity of your workout, sports beverages may not be necessary.

If you do decide to rehydrate with a sports drink, the social media trend of making them yourself might be worth a try. When you whip up your very own electrolyte-replacement beverage, you won’t have to fork over the cash for store-bought varieties. Some popular DIY electrolyte drinks include:

• Coconut water
• Water with Celtic or Himalayan salt and lemon
• Water with baking soda
• Water with electrolyte drink powders or syrups
• Water with honey and lemon

These options are generally safe, but be sure to check with a healthcare provider before preparing drinks using salt or baking soda, especially if you have an underlying medical condition that requires you to limit salt.

You also should check ingredient lists and nutrition facts if using any drink powders or syrups. You may be getting more added sugars and artificial flavors than you bargain for. And don’t forget that everyday beverages like milk and juice naturally contain electrolytes, too.

Potential Risks and Safety Concerns

Though many influencers provide genuinely great ideas for elevating your daily water intake, others spread misinformation like wildfire. Trying out every Instagram star's water concoctions could come with health risks.

Artificial sweeteners, for example, may disrupt the gut microbiome, and consistently consuming beverages with large amounts of sugar could result in weight gain or blood sugar swings. If you have a health condition that affects your hydration or blood sugar levels, speak to a healthcare provider before jumping into any #WaterTok trends.

Practical Tips for Safe Water Practices

Water should be your primary hydration source—it’s the healthiest drink around! But you also can overdo it, too. Here are some tips to ensure you are consuming water in a way that will benefit you most.

• Choose fresh, whole foods as infusion ingredients.
• Drink to your level of thirst to achieve appropriate hydration.
• Remember, guzzling water all day isn’t necessary for most healthy people.
• Make sure your drinking water is safe. While most municipalities have safe, clean drinking water, old pipes may reduce the safety of your water. Consider investing in a filter system if you are concerned about your water's safety.

As with any dietary decision, it’s important to approach #WaterTok trends with a dose of critical thinking. Fluid needs vary from person to person, so what’s necessary for an athlete who exercises outdoors may not be necessary for someone with an indoor sedentary job.

Most of us also consume about 20% of our daily water from foods. And though hydration is an extremely relevant part of good health, a hyper-fixation on water intake isn’t a healthy habit. Enjoy your unique water creations, but remember that there’s more to health than hydration.

There’s certainly no harm in getting wet and wild with fruits and veggies in your water or DIYing a sports drink after a workout—especially if it helps you drink an appropriate amount. But, if you have a health condition that affects your hydration or sugar levels, just stay mindful of how these beverages might affect you. Your health and well-being are more important than any social media trend.