What is Functional Water?

Today | 4 min read

You may have seen functional water in health stores and grocery chains, boasting claims of antioxidant powers, extra hydrogen, alkaline qualities, protein and more. According to a Future Business Insights report, the global functional water market is expected to grow from $15.93 billion in 2023 to $30.10 billion by 2032. But what exactly is functional water and why is it gaining popularity?

What is functional water?

Functional water is any water that offers additional health benefits with supplemental ingredients such as vitamins, minerals, electrolytes, antioxidants, probiotics and herbal extracts.

The importance of hydration

Water is vital for overall health, making up approximately 70% of the human body. Water plays a crucial role in cellular function, tissue health and organ performance. Additionally, water helps regulate body temperature, making adequate intake essential for your body’s overall health.

When it comes to drinking water, the Academy of Nutrition and Dietetics recommends a minimum of 11.5 cups for women and 15.5 cups of fluids for men each day. Factors such as exercise, hot weather and illness can increase your hydration needs.

Benefits of water

Drinking sufficient water daily offers a range of health benefits, including:

Regulating body temperature.
Keeping joints lubricated.
Preventing infections.
Delivering nutrients to cells.
Keeping organs functioning properly.
Improving sleep quality, cognition and mood.

Which functional waters are worth it?

While water is essential to staying properly hydrated, not all functional water is significantly beneficial. Here are some of the most common types, along with factors to consider before purchasing.

Electrolyte-enhanced water

Electrolytes help maintain fluid balance, muscle function and nerve signaling. We naturally lose them through sweat and urine. Most people don’t need electrolyte-enhanced water. However, high-intensity athletes and those who exercise in prolonged high temperatures can benefit from these drinks to help replenish lost electrolytes through excessive sweating.

Vitamin-infused water

These waters are typically enriched with vitamins such as B and C to boost daily nutrient intake. However, taking a high-quality multivitamin may be a more effective and complete option. When it comes to vitamins, more is not always better, as excessive intake can have unintended effects. Moreover, excess water-soluble vitamins such as vitamin C isn’t stored in the body and is rather excreted in the urine.

Prebiotic and probiotic water

Certain studies suggest that prebiotics and probiotics may support gut health and immunity by promoting beneficial bacteria. However, many prebiotic drinks contain only a couple of grams of prebiotics, significantly below the recommended threshold for noticeable benefits. According to health experts, at least 4 grams per serving is necessary for effectiveness.

Probiotic drinks generally have fewer strains than supplements, so if you're looking to add more probiotics outside of food, you’re better off taking supplements for their therapeutic benefits. While more research needs to be done on various probiotic strains, the more strains the better.

Herbal and adaptogenic waters

Infused with herbs like chamomile or adaptogens such as ashwagandha, these waters are marketed for stress relief and relaxation. According to the Cleveland Clinic, adaptogens are active compounds found in certain plants and mushrooms that may help the body cope with stress, anxiety and fatigue. However, research on adaptogens is still emerging, and some may interact with medications. Consult your healthcare provider before incorporating them into your routine.

Can food provide the same benefits?

Many of the nutrients found in functional waters can also be obtained through food. A balanced diet rich in fruits, vegetables and whole foods naturally provides essential vitamins, minerals and electrolytes without the added cost of specialty drinks. For example:

Coconut water is a natural and more affordable source of electrolytes.
Probiotic-rich foods like yogurt and kefir can support gut health.
Leafy greens, nuts and seeds supply key vitamins and minerals.

The bottom line

Functional water can serve as a convenient supplement for those with specific hydration and nutrient needs, but it is not a miracle solution. It should not replace a healthy, nutrient-rich diet and proper hydration from regular water. If you maintain a well-balanced diet and drink enough water daily, the additional benefits of functional water may be minimal at best.

When choosing a functional water, always check the label for added sugars, artificial sweeteners ingredients and marketing claims that sound too good to be true. Ultimately, staying hydrated with plain water and consuming a nutritious diet remains the best approach for most people for overall health and well-being.

Photo credit: Getty Images

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