There is a lot of information around about the importance of sufficient intake of water during the whole day. The increasing knowledge of consumers can be tranferred to the dynamic development of bottled wated and other beverages. It's possible to find spring water, moderately and strongly mineralized, sparkling or still water, water in plastic or glass bottle, or flavoured water. What's inside of such drinks and is it worth to drink it?
Irregularity or no habit of drinking water is an important issue. Water plays an important role in human body. It influences body temperature, it takes part in the transport of nutrients to cells, and in the process of elimination of the unnecessary metabolic components. The daily demand for water is set on the level of 30 ml per 1 kg of body mass. According to this ratio, the demand for water for a person weighing 70 kg is 2.1 litre. But you should remember that the demand for water increases with the increase of physical activity, depending on the season and health condition. The increased intake of water is also advised for people having problem with defecation.
We should consume water mainly between the meals not to let the feeling of thirst, because it shows slight dehydration of the body.
Many people don't have the habit of consuming mineral water. Their aversion to drinking water is often connected with the fact, that it doesn't taste well, as they are used to drinking beverages with sweet taste. Nowadays, when everybody is more aware of the importance of the intake of water, people often choose flavoured water, because it is more tasty.
However, it's good to take a closer look at what can be found in such water. Is it much better choice than other flavoured beverages? Is flavoured water a good replacement of mineral water?
The content of a typical flavoured water:
water, sugar or glucose-fructose syrup, citric acid (E330), juice from the condensed fruit juice (0.1%), sodium benzoate (E211), aroma, vitamins: B6, B12, folic acid.
In 100ml there are 25 kcal, 6g of sugar.
You can also sometimes find sweetening substances, such as: aspartame, acesulfame K, preservatives – potassium sorbate.
Flavoured water has nothing to do with still mineral water. It is much closer to the sweet, sparkling beverages, because its ingredent list is similar.
For comparison, let's look at the ingredient list of one of the popular sweetened fizzy drinks.
Content: water, sugar or glucose-fructose syrup, orange juice from the concentrated orange juice (3%), extract from citrus fruit, carbon dioxide, acid: citric acid, aromas, antioxidant: ascorbic acid, stabilizer: guar gum, colourant: carotens.
In 100ml there are 37 kcal, 9g of sugar.
One glass of the mentioned flavoured water, which is supposed to be a healthy product, contains 60kcal and 14.5g of sugar, whereas, a glass of a fizzy drink, which is considered unhealthy contains 90kcal and 21.5g of sugar.
Regular intake of sweetened water may cause the development of caries, overweight and type II diabetes, just like excessive consumption of sweets or sweetened fizzy drinks.
As you can see, flavoured water is not a substitute for mineralized water.
Besides, it is the source of sugar and sweetening substances, it also provides preservatives, colourants and aromas.
Citric acid (E330) is the commonly used addition to water, as it regulates the acidity. It blocks the development of bacteria and prolongs the validity date of such kind of water. In large doses it may disturb the absorption of calcium.
Sodium benzoate (E211) is a preservative, which is very popular among the producers of food. It can be often found in sweet sparkling beverages, as well as in the vegetable-fruit products. It is supposed to prevent from developing the pathogenic microorganisms in the product. Its excessive intake may contribute to maintaining water in the body and cause swelling. This compund makes it difficult for the digestive tract to work properly, because it irritates the mucosa of the stomach.
If it's hard for you to drink mineral water, try to prepare your own flavoured water. There are many ideas, and their preparation takes only few minutes.
Water with the addition of lemon and rosemary, water with mashed forrest fruit, or water with the slices of cucumber and mint leaves.
To sum up, it's not worth to drink flavoured water. It's not the substitute of mineralized water. Regular intake of sweetened water may lead to the development of caries, overweight and type II diabetes. If it's hard for you to drink mineral water, try to prepare your own flavoured drink.