‘Loaded water’ may be secret to staying energized, stopping sugar cravings

Call it H₂0 2.0.

Water is essential to life — it serves as building material for cells, helps regulate body temperature and lubricates joints.

Though it is so crucial, many Americans aren’t hydrating enough. Experts generally recommend consuming ½ an ounce of water per pound of your body weight daily and even more if you’re exercising in the hot sun.

Water has been dressed up many ways over the years to make it more appealing. Sparkling water! Flavored water! Cucumber water! Alkaline water!

Now, there’s “loaded water,” another refresh of the fountain of life.

Loaded water is plain or sparkling water enhanced with ingredients like coconut water, electrolyte powders, prebiotic sodas and/or fresh fruit to give it a flavor, nutrition and/or energy kick. Recipes are all the rage on TikTok.

“Most people are dehydrated without even realizing it,” registered dietitian Fiorella DiCarlo, who is based in South Florida, told The Post.

“Dehydration can cause fatigue, slow metabolism and increased sugar cravings, which can lead to weight gain,” she added. “If loaded water can add incentive or flavor to encourage more water intake, I am for it.”

DiCarlo weighs the pros and cons of loaded water — and gives tips for making your own at home.

A healthier alternative

Sodas and juices often contain lots of sugar and calories, which threaten your waistline.

“Loaded water offers flavor with fewer calories, less sugar and no artificial additives if made thoughtfully,” DiCarlo said.

She noted that extra electrolytes can help the body recover after a workout by replacing essential minerals lost through sweat.

Fruit can provide refreshment on a hot day, while prebiotic ingredients can boost digestive health.

A risky venture

“Most people who aren’t exercising intensely can meet electrolyte needs through a balanced diet (fruits, vegetables, dairy, nuts),” DiCarlo said.

Go for spinach, bananas, yogurt, nuts and dairy, which are rich in minerals such as potassium, magnesium and calcium.

For their part, pre-made electrolyte waters or mixes can be high in sodium, DiCarlo pointed out.

Regular consumption without intense exercise or heavy sweating can lead to health problems like high blood pressure, kidney strain, heart troubles and muscle weakness.

These blends can also be pricey.

“Homemade infused water can be just as effective without the added cost of commercial products,” DiCarlo said.

Tips for making loaded water at home

• Start with a pitcher of filtered or boiled, cooled water or antioxidant-rich decaf green tea.
• Prepare the fruit. DiCarlo favors electrolyte-packed options such as watermelon, citrus fruits, lemons or oranges. “Be sure all ingredients are thoroughly washed, and remember that frozen fruit works just as well,” she advised.
• Cut fruit and slice herbs to release aromatics and enhance the infusion.
• Steep for two to four hours in the fridge or overnight for more flavor.
• Strain fruit and herbs. “Avoid leaving ingredients in the water for too long — citrus rinds can turn the water bitter, and watermelon may become mushy,” DiCarlo said. “Leaving fruit in the water too long may also encourage bacterial growth as it begins to break down.”
• Store infused water in a sealed container in the refrigerator. 
• Consume within two to three days.

Loaded water recipes

DiCarlo recommends a pineapple and coconut infusion with 1 liter of distilled water, pineapple chunks because they contain a group of protein-digesting enzymes called bromelain and 2 cups of electrolyte-rich coconut water.

A watermelon and mint infusion can be made with 1 liter of water, 3 sprigs of fresh mint and 2 cups of seedless watermelon, which boasts an amino acid that helps boost blood flow.

And finally, try a lemon-cucumber infusion with 1 liter of chilled water, ¼ lime, ¼ orange, ¼ lemon, which features vitamin C and antioxidants, and ¼ large cucumber, which contains potassium and small amounts of magnesium to support electrolyte balance and proper hydration.