Flavored waters: Sugary surprises and healthier homemade options

On hot days, we dream of diving into the water, feeling a refreshing sea breeze, and sipping a glass of something cool. Unfortunately, not every choice is a good one, and we often opt for options that, instead of hydrating and refreshing, only cause displeasure and might have more serious consequences. One such example is seemingly harmless flavored water. Why? And what are healthier alternatives?

Flavored waters, which attract us with various fruity sweetness, convenient packaging, and interesting labels, at first glance, seem like an ideal solution for hot days. However, their composition often makes initial enthusiasm quickly fade.

Although we should drink water most frequently, many don’t care about its taste. That's why juices like citron were added to it even in ancient Greece and Rome. Today, fruit water is still popular, and in stores, we find a wide selection of flavors: lemon, strawberry, raspberry, apple, and watermelon. Manufacturers targeting youth and younger children offer these products in colorful packaging with attractive labels featuring well-known cartoon characters.

At first glance, water with added fruit juice seems like an excellent drink for hot days. However, it's worth checking its composition before purchasing. The main problem is often the high amount of sugar – in one glass, there can be as much as 2 teaspoons of sucrose. Excess sugar in the diet leads to numerous health issues, such as hormonal imbalances, tooth decay, or excessive aggression in children.

In fruit waters, we also find other sweeteners like high fructose corn syrup, which is more economically advantageous than sugar but is linked to obesity and other conditions. Sucralose is also popular, and although it doesn't provide calories, it can disrupt gut flora. According to some scientists, aspartame, another common sweetener, negatively affects the nervous and immune systems.

Some flavored waters contain acesulfame-K, a substance 200 times sweeter than sugar, which, when consumed in excess, can lead to genetic mutations. It's rare to find real fruit juice in such drinks – their taste usually comes from flavorings. Citric acid is also often added, which in large amounts can disrupt mineral absorption.

The best solution is to prepare fruit water yourself. Simply add slices of fresh fruits, such as lemon, lime, strawberry, or peach, to water (spring, mineral, or sparkling). A piece of cinnamon, spicy ginger, and fresh mint or lemon balm leaves will add flavor. Such homemade drinks gain full flavor after about 1-2 hours, and the fruits should be thoroughly washed beforehand.