One could argue we’ve reached peak “maxxing.” At a time when we’re looking to maximize everything in our lives, we’re forgetting the little things that truly work—like drinking water. But the beverage is actually having a major moment in the zeitgeist. So if sipping it hot is not really your thing, may we introduce you to the latest practice to boost your hydration and your nutrient intake: stacked water.
Created by food scientist and content creator Jeffrey Ma, stacked water is a combination of different functional ingredients and juices added to water to enhance the hydration experience. Ma, who has worked in the natural product industry for more than a decade, says that this method came about from his desire to get all the nutrients and vitamins he needs in one easy step.
“It really came from me being lazy and wanting to mix everything into one tasty all-in-one drink,” he tells Vogue. “I’m in my mid-30s, and once you get past your 20s, it feels like there are more preventative supplements to think about (collagen for skin, joints, and hair; vitamin C for immunity; fiber; protein; creatine; probiotics; electrolytes), while also trying to eat enough fruit and drink enough water each day. At the same time, I was working out a lot for [the fitness competition] Hyrox, running, playing pickleball, and doing HIIT, so I genuinely needed daily electrolytes.”
Lisa Statner, MS, RDN, clinical dietician at USC’s Keck Medicine, says that the ease of stacked water makes it enticing for people. As food supply has deteriorated and food security and deserts have increased, she explains that people are less inclined to cook at home and are looking for easy ways to stay healthy. “People want to feel good and look good,” she says. “Maximizing single or ‘stacked’ nutrients is one way they are doing this.”
“I often see comments from people who struggle to enjoy plain water, even though they want to stay fit, feel young, and take care of their health,” Ma adds. “Many of us already have supplements sitting in our cabinets, so I think stacked water helps bridge that gap in a practical way.”
How to Stack Your Water
If you’re sold on the idea, you’ll be glad to know that stacked water is also customizable. It comes in many different recipes (and fun colors!), but Ma breaks down how they are typically made:
- Collagen and/or creatine
- Juice, either bottled or blended, and strained fruit
- Citrus such as lemon, lime, or orange
- A functional flavor packet, like electrolytes, probiotics, or vitamin C
- Water
- Ice
You can skip some steps or add more; the recipe is pretty flexible and dependent on what you’re hoping to get out of your stacked water. For example, Ma always adds collagen and creatine to his water, as they are “structurally important” for his health goals. He’ll also consistently add some form of electrolytes since he’s an active person. (One version of stacked water he’s currently loving is the Orange Carrot Stacked Water.)
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Amy Shapiro, RD, a registered dietitian and the 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.”
Usually, 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, such as calcium, zinc, and 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 adds.
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,” says Shapiro.
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.”
She goes on to say that if you’re looking to add these nutrients as part of a balanced meal (as opposed to your hydration routine), a shake might be the better option. Creatine works best through daily saturation, and protein may be better tolerated in a shake that contains carbs, fiber, and fat.
As for the hydration part of it, experts say that plain water will remain the gold standard. But if something like stacked water will encourage you to stay hydrated, then it’s a win either way. “I never try to define what is healthy or not for someone else,” says Ma. “The only thing I feel confident about is that drinking water is healthy, and creating a practice that encourages more hydration is a positive one.”
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