Amy Shapiro, RD, registered dietitian and founder of Real Nutrition, recommends a dash of Celtic salt to help with hydration and advises against adding fiber (“Get that from your food,” she says). As for added supplements, both Ma and Shapiro say that it’s up to you and your needs on what extras you want to stack. “Supplements really should be personalized,” says Shapiro. “So everyone’s water stack will be and should be different and curated for their nutritional goals.”
On most days, Ma just drinks one stacked water a day and will hydrate the rest of the day with plain water, matcha, and soups. Statner says drinking this in smaller portions (and barring any major health concerns) once a day is fine.
As for stacked water sounding very much like…well, juice, Ma is fully aware of the critics (or “juice police” as he jokingly calls them) who aren’t happy with him calling these recipes “stacked water.” But he’s found this method helpful for his hydration and nutrition needs, and that’s all that matters. “The intention has always been simple: it is about sharing a routine that has helped me drink more water and bring a little more joy into the process,” he says.
The Benefits
The biggest benefit to stacking your water is making it more convenient and—for some—better tasting. “Many people don’t like the taste of plain water,” says Statner. “So by adding a boost of flavorful nutrition like peels of citrus fruits, they might ingest more liquid.”
“If adding something to water helps someone be consistent with hydration or supplementation, that can be helpful—especially if they are excited about it,” adds Shapiro. She says that it’s always a plus to add targeted ingredients such as protein or creatine when you’re looking for an easy way to increase specific ingredient intake.
Downsides
Downsides are minimal, but there are some things to take note of. Shapiro says first, it’s a costly endeavor, as many of these added ingredients are expensive and may not even be necessary for the average person. The other thing to consider, she says, is that stacking too many ingredients can lead to unnecessary or excessive intake of nutrients, especially when you’re dealing with fat-soluble vitamins or certain supplements.
Statner agrees and says that some minerals, like calcium, zinc, or magnesium, may inhibit the absorption of other healthy phytochemicals when you are taking in more than the recommended dietary allowance. She says when adding protein powders, electrolytes, or non-food-sourced probiotics to your water, be sure to scrutinize the ingredient list to keep everything in check. “More is not always better,” she adds.
You’ll also want to be cautious of how your stomach might react to all these added ingredients. Shapiro says that combining protein powder, creatine, fiber, probiotics, and electrolytes in one drink may cause bloating or stomach upset (“Especially on an empty stomach,” she says).
And don’t make “stacked” water your primary source of getting nutrients. Even though it’s filling, you might unintentionally under-hydrate or under-eat with your stacked drink of choice. “It’s important to remember this should not replace well-balanced meals,” she says.
Stacked Water vs. Plain Water? Vs. Smoothies?
Shapiro says that there is no advantage to putting something like creatine or protein in water versus a shake from a nutritional standpoint. Again, it’s about preference and what you’re hoping to achieve. “Water is fine, but it won’t enhance [their] effectiveness,” she explains. “It’s less about which liquid is superior and more about what fits someone’s routine, taste, lifestyle, and digestive tolerance.”
