The Tamesis
Amy Shapiro, a registered dietitian and founder of Real Nutrition, recommends adding a small amount of Celtic salt to help hydrate, and advises against adding fiber (“get it from food,” she says). As for adding supplements, both Ma and Shapiro say it depends on you and your needs as to what extras you want to add. “Supplements should really be personalized,” Shapiro said. “So, each person’s water pile will and should be different and adjusted based on their nutritional goals.”
Most of the time, mom only drinks one cup of water a day, and the rest of the time she rehydrates with plain water, matcha, and soup. Starner says drinking a small amount once a day (barring any major health issues) is fine.
As for stacked water sounding a lot like… well, juice, Ma is fully aware that critics (or “juice police,” as he jokingly calls them) aren’t happy with him calling these recipes “stacked water.” But he found that this method helped meet his hydration and nutritional needs, which was most important. “The purpose has always been simple: to share a habit that helps me drink more water and bring more joy to the process,” he said.
benefit
The biggest benefit of stacking water is that it makes water more convenient and, for some, tastes better. “Many people don’t like the taste of plain water,” Starner said. “So by adding tasty nutrients like citrus peels, they might be able to take in more fluid.”
“If you add something to the water that helps people stay hydrated or replenished, that can be helpful, especially if they’re excited about it,” Shapiro adds. When you’re looking for an easy way to increase your intake of a specific ingredient, adding targeted ingredients like protein or creatine is always beneficial, she says.
shortcoming
The downsides are minor, but there are a few things to be aware of. Shapiro begins by saying that this is a costly endeavor because many of the added ingredients are expensive and may not even be necessary for the average person. Another thing to consider, she says, is that piling on too many ingredients can lead to unnecessary or excessive nutrient intake, especially if you use fat-soluble vitamins or certain supplements.
Starner agrees, saying that when you consume more calories than recommended dietary allowances, some minerals, such as calcium, zinc or magnesium, may inhibit the absorption of other healthy phytochemicals. When adding protein powder, electrolytes or non-food sources of probiotics to water, be sure to double-check the ingredient list to make sure everything is checked, she says. “More is not always better,” she added.
You also need to be careful about how your stomach reacts to all these added ingredients. Shapiro says combining protein powder, creatine, fiber, probiotics and electrolytes in one drink may cause bloating or an upset stomach (“especially on an empty stomach,” she says).
And don’t rely on “packed” water as your primary source of nutrients. Even if it’s filling, you may inadvertently become underhydrated or undereat through the stacked drinks you choose. “It’s important to remember that this should not replace a balanced meal,” she says.
Stacked water vs plain water? contrast. Smoothie?
From a nutritional perspective, there’s no advantage to putting something like creatine or protein in water over a shake, Shapiro said. Again, this has to do with preference and what you want to achieve. “Water is good, but it doesn’t enhance [their] She explains, “It’s not about which liquid is better, but which liquid fits someone’s daily routine, tastes, lifestyle and digestive tolerances.”
