Plain Water vs Trendy Hydration: UF Expert Weighs In

A University of Florida nutrition expert says most people don't need electrolyte-enhanced beverages, alkaline water, or hydration powders for everyday activities.

Laura Acosta, an instructional associate professor of food science and human nutrition at UF's Institute of Food and Agricultural Sciences, said plain water regulates the body's fluid balance effectively. "Most people doing routine daily activities don't need to consume beverages with added electrolytes or use special packets to enhance their water," Acosta said.

The exception: prolonged exercise lasting 60 to 90 minutes or longer, or physical activity in high heat conditions.

Alkaline water, often marketed as superior for hydration, offers no proven advantage over regular water in healthy people. The body tightly regulates its pH regardless of what someone drinks.

Hydration powders, essentially sports drinks in powdered form, can add unnecessary sodium and sugar for people who aren't losing significant fluids through sweat. They help during prolonged outdoor exercise on hot days or during illnesses that cause fluid loss.

Caffeinated drinks don't dehydrate people either. Studies show habitual caffeine consumers experience no meaningful difference in hydration status between water and caffeinated beverages like coffee or tea. The fluid consumed generally offsets caffeine's mild diuretic effect.

Acosta recommends pre-hydrating before exercise or heat exposure. By the time thirst kicks in, the body may already be slightly dehydrated. In situations involving prolonged exercise, hot or humid environments, or heavy sweating, even 1 to 2 percent fluid loss can affect performance and well-being.

"Drinking a cup or two of water ahead of time, and taking regular hydration breaks throughout, can help you feel and perform your best and prevent complications from dehydration," Acosta said.