Hate Drinking Water? Then "Stacked" Water May Be For You
We've reached a point where we're maximizing everything in our lives, but sometimes we forget the basics. Drinking water, a fundamental necessity, is having a moment in the spotlight. If you're not a fan of plain water, there's a new trend that might pique your interest: "stacked" water.
Created by food scientist and content creator Jeffrey Ma, stacked water is a creative blend of functional ingredients and juices added to water to enhance hydration and nutrient intake. Ma, with his decade-long experience in the natural product industry, developed this concept out of sheer laziness and a desire for convenience. He wanted to combine all the necessary nutrients and vitamins into one easy-to-prepare drink.
"I'm in my mid-thirties, and it's become increasingly important to consider preventative supplements," Ma explains. "Collagen for skin, joints, and hair; vitamin C for immunity; fiber; protein; creatine; probiotics; electrolytes - the list goes on. Simultaneously, I was engaged in rigorous fitness activities like the Hyrox competition, running, pickleball, and HIIT. I needed a convenient way to get my daily dose of electrolytes." Ma's solution was stacked water, a customizable blend that suits his active lifestyle.
Lisa Statner, a clinical dietician at USC's Keck Medicine, agrees that stacked water's ease of preparation makes it appealing. With the decline in food supply and the rise of food deserts, people are seeking convenient ways to maintain their health. "People want to feel good and look good," Statner says. "Maximizing nutrients, whether single or stacked, is a way to achieve that."
Ma acknowledges the struggle many people face with plain water, often finding it unappealing. He believes stacked water can bridge the gap between those who want to stay healthy and those who find it challenging to drink enough water. "Many of us already have supplements in our cabinets," Ma points out, "so stacked water provides a practical solution."
How to Stack Your Water
Stacked water is highly customizable, offering various recipes and vibrant colors. Ma outlines a typical recipe:
- Collagen and/or creatine
- Juice (bottled or freshly blended and strained)
- Citrus (lemon, lime, or orange)
- Functional flavor packets (electrolytes, probiotics, vitamin C)
- Water
- Ice
You can adjust the recipe to your preferences and health goals. Ma consistently adds collagen, creatine, and electrolytes to his water, considering them essential for his well-being. Amy Shapiro, a registered dietitian, recommends a dash of Celtic salt for better hydration and advises against adding fiber, suggesting to obtain it from food sources.
The Benefits
Stacked water offers a convenient and tasty way to stay hydrated and get essential nutrients. For those who dislike plain water, adding flavorful ingredients can increase fluid intake. Shapiro emphasizes the importance of consistency in hydration and supplementation, making stacked water an appealing option for those who struggle with plain water.
Potential Drawbacks
Despite its benefits, stacked water has some considerations. Shapiro notes the cost of ingredients, which can be expensive and unnecessary for most people. Additionally, stacking too many ingredients may lead to excessive nutrient intake, especially with fat-soluble vitamins or certain supplements. Statner warns about the potential inhibition of nutrient absorption by minerals like calcium, zinc, or magnesium when consumed in excess.
Another concern is the potential for stomach discomfort. Combining protein powder, creatine, fiber, probiotics, and electrolytes in one drink may cause bloating or upset stomach, especially on an empty stomach. Shapiro advises against making stacked water a primary source of nutrients, as it might lead to under-hydration or under-eating.
Stacked Water vs. Plain Water and Smoothies
Shapiro clarifies that adding creatine or protein to water doesn't offer any nutritional advantage over a shake. The choice between stacked water, plain water, and smoothies depends on personal preference and goals. Water remains the gold standard for hydration, but stacked water can be a motivator for those who struggle with plain water.
"I never try to dictate what's healthy for others," Ma asserts. "Drinking water is undoubtedly healthy, and creating a practice that encourages better hydration is a positive step."
In conclusion, stacked water presents an innovative approach to hydration and nutrition, offering a convenient and tasty alternative to plain water. However, it's essential to approach it with caution and consider individual needs and preferences.
