Calories in water: pure, carbonated, flavored and more (2024)

Water, which consumes up to 60% of the human adult body, is vital.

It regulates body temperature, transports nutrients, provides structure to cells and tissues and removes waste products.

Since there are different types of water on the market, you may wonder whether some of these products contain calories.

This article discusses whether plain and other types of water contain calories and provides tips on how much water you should drink per day.

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Plain water contains no calories.

Calories come from three nutrients in your diet: carbohydrates, fats and proteins. Alcohol, although not considered a nutrient, also contributes to calories.

Plain water contains none of these nutrients and therefore contains no calories.

Yet it contains trace minerals, including calcium,magnesium, sodium, zinc and copper (1).

In fact, one study found that by drinking 2 liters of water per day, adults can meet 8-16% of their Daily Value (DV) for calcium and 6-31% of their DV for magnesium (2).

And the US,fluoridewater is added to reduce cavities (3).

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Plain water has no calories and contains trace amounts of minerals such as calcium, magnesium, sodium, zinc and copper. In some countries, fluoride is added to reduce cavities.

If you don't like the taste of plain water, you may prefer flavored or carbonated varieties.

While some of these options are calorie-free, many options contain negligible to moderate amounts of calories.

Sparkling water

Sparkling water, also known as soda water, seltzer, sparkling or tonic water, contains carbonation formed from dissolved carbon dioxide.

This is what gives carbonated water its fizz and zest.

Carbonated water can be pure or contain natural flavors or minerals to improve the taste.

Although these types are generally calorie-free, tonic water is often sweetened with sugar.

So a 355 ml bottle of tonic water can contain 124 calories and 32 grams.added sugar, although exact numbers may vary by brand (4).

On the other hand, diet versions of tonic water are calorie-free.

Water with fruit or fruit flavor

Fruit- or fruit-flavored water contains herbs and cut fruits that have been in the water for several hours.

Common combinations include:

• blueberries and mango
• cucumber and orange
• grapefruit and rosemary
• raspberry and lime
• strawberry, lemon and basil
• watermelon andwill

Even if you eat the fruit after drinking the water, you will consume only a minimal amount of calories from drinking this water because fruit is naturally low in calories.

In addition, water-soluble vitamins, such as vitamin C, can leach from the fruits into the water, providing additional nutrients.

Lemon wateris another popular drink that is made from water mixed with fresh lemon juice for flavor. The juice of a whole lemon provides only 11 calories (5).

On the other hand, fruit-flavored water sold in stores may be sweetened with sugar or fruit concentrates and contain more calories. That is why it is important to check the nutritional declaration.

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Contains protein waterwhey proteinisolate, an ingredient that contains a lot of pure protein.

These drinks have become increasingly popular as people look for convenient ways to do soincrease their protein intake. There is growing evidence that proteins play an important role in weight management, immune function and healthy aging (6,7,8).

Protein water is a good low-calorie, high-protein alternative to traditional protein shakes.

Per bottle, protein water products typically provide 70-90 calories and 15-20 grams of protein. They are usually sweetened with natural flavors or sweeteners such as stevia (9,10).

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Tonic water provides calories in the form of sugar, while egg white water provides calories in the form of protein. Fruit-infused water contains few or no calories, but some sweetened waters may not be calorie-free.

There is no formal setting regarding ithow much wateryou have to drink every day.

Your individual needs depend on where you live, how active you are, what you eat, and your body size and age (11).

Still, the National Academy of Medicine has established the following general recommendation for daily water intake (12):

• Women:91 ounces (2.7 liters) of total water per day
• Gentlemen:125 ounces (3.7 liters) of total water per day

Please note that these recommendations also include water from all drinks and foods.

About 80% of people's total water intake comes from water and other beverages, while the remaining 20% ​​comes from food (12).

Foods with a high water contentincludes fruits and vegetables such as watermelon, citrus fruits, cucumbers and tomatoes.

Caffeinated drinks such as coffee and tea also contribute to fluid intake when consumed in moderation, although they are thought to be dehydrating due to their caffeine content (13,14).

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How much water you need per day depends on several factors, including where you live, how active you are, what you eat, and your body size and age.

Water is necessaryfor temperature regulation, digestion, joint lubrication, waste disposal and nutrient absorption.

While plain water has no calories, tonic and protein-rich waters do contribute some calories to your diet. If in doubt, consultnutrition labelfor calorie information.

Daily water requirements vary from person to person, but can be met by a variety of foods and drinks.