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Key Points
A viral trend called “stacked water” calls for adding multiple flavor and health supplements to a large glass of water each day.
A nutritionist and dietitian emphasize that you cannot replace all of your regular hydration needs with stacked water.
The experts also recommend individualizing the add-ins you use for stacked water and paying attention to nutrition facts on the labels of any supplements.
In an era when the internet aims to maximize both the nutrition and aesthetic appeal of nearly everything we consume, even water has become customizable and trendy. Fiber-packed chia seed water has been circulating on social media for years, and creators now dedicate entire videos to elaborately accessorizing their Stanley tumblers.
Like many viral sensations, the latest water trend promises health perks. Dubbed “stacked water,” it involves adding flavor enhancers and supplements to your daily hydration routine.
For some, a tall glass of stacked water makes drinking fluids feel more intentional—and therefore easier to stick with. If you struggle to stay hydrated, elevating the experience may help you drink more. But the supposed nutritional benefits vary widely, as do the supplements people mix in. Depending on what’s added, the drink can range from mildly helpful to unnecessary. To separate hype from reality, we asked nutrition experts whether stacked water is actually worth trying.
What is stacked water?
Unlike some viral dishes or drinks that are more specific, stacked water can take many forms. Some individuals primarily add flavor-boosting ingredients to their water, while others are more concerned with mixing in nutritional supplements. Most stacked waters fall somewhere in the middle, with a combination of flavor-enhancing and wellness-oriented add-ins.
Each version of the beverage is customized, and users choose a handful of ingredients from a long list of suggestions to determine what goes into their water. Some of the most common additions include collagen, chia seeds, lemon juice, liquid water enhancers, electrolyte packets, creatine, colostrum, seltzer, pureed fruit, probiotics, protein powder, coconut water, turmeric, or apple cider vinegar.
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The undisputed king of stacked water is content creator Jeffrey, known online as @jeffreyshouse, whose TikTok feed is mainly filled with clips showcasing his vividly hued, daily stacked water creations.
Jeffrey’s water recipe changes depending on the day, but a recent example includes water, ice, collagen peptides, creatine, baby spinach, and green apple (blended with water and strained), sugar-free Liquid IV, lime juice and peels, and a Vital Proteins sparkling collagen water, all served in a large glass tumbler so you can appreciate the drink’s bright green color.
Should you be drinking stacked water?
The number one thing to know about stacked water is that it cannot replace your daily intake of plain, regular water. Kinga Balogh, a registered dietitian at JM Nutrition, emphasizes that “regular water intake remains critical even for folks drinking ‘stacked’ water, as their overall fluid requirements cannot be met by consuming a glass of targeted hydration.”
The exact amount of water you need each day will vary depending on factors such as your level of activity, the humidity in your environment, and even certain health conditions. The Mayo Clinic provides a deeper dive into understanding the fluctuating water needs of your body, and anyone with lingering concerns about how much hydration they need should consult a doctor or sports nutritionist.
That said, adding stacked water to your daily beverage lineup isn’t inherently bad. If you’re going to add supplements to your water, Balogh notes that “electrolytes, creatine, and protein powders (including collagen) seem to warrant more attention over other trendy ingredients.”
“Electrolytes have a proven track record in helping people stay hydrated when they engage in high-intensity and prolonged exercise routines,” Balogh says. “Creatine monohydrate is one of the most well-supported supplements for strength, muscle mass, and even cognitive benefits (when consumed in 3 to 5 grams per day standard dosages). Protein powders help folks meet protein requirements, particularly if they struggle to consistently intake sufficient amounts from food sources alone.”
Some stacked water add-ins are simply intended to improve the beverage’s taste. Amelia Winslow, MS, MPH, nutritionist, and vice president of marketing at Pop & Bottle, suggests that “if fresh lemon or lime juice squeezed into water helps you drink more water, that’s a great option. I also love Blume’s SuperBelly, a gut-health-supporting supplement made from real food. It tastes great and doesn’t overdo it on any one ingredient.”
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Both nutrition experts stress that you should pay attention to what you’re consuming and take an individualized approach to things like stacked water. Balogh points out that some people may experience digestive issues if they add too many high-fiber supplements to their water, while Winslow explains that some hydration packets might contain an entire day’s worth of sodium.
No matter what, Winslow notes that “nothing beats whole nutrients from real food. If you’re stacking powdered nutrients in water to make up for consuming minimally nutritious foods, you’re not really getting anywhere. I’d recommend choosing supplement packets on occasion when you have a specific need they meet.” Perhaps stacked waters will be an occasional treat but not a daily occurrence.
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