Water is the essence of life, flowing through every cell in our bodies and playing a critical role in our survival. Did you know that about 60% of an adult’s body is water? In fact, the brain and heart are 73% water, the lungs 83%, muscles and kidneys 79%, the skin 64%, and even our bones contain 31% water (6)! When we don’t drink enough water, all of these vital organs can be affected.

Take our brains, for example. Even mild dehydration can interfere with our cognitive function, making us feel moody, less focused, and forgetful. Staying hydrated ensures neurotransmitters function properly, nutrients are delivered efficiently, and toxins are flushed out (12). In short, drinking enough water keeps us sharp and emotionally balanced.

Water also boosts metabolism and acts as a natural appetite suppressant. Thirst is often mistaken for hunger, so staying hydrated helps curb cravings, particularly for sugary snacks. Inadequate hydration can even lead to higher blood sugar readings, as less water in the body makes blood more concentrated with sugar. Simply put, nothing can replace the benefits of water. However, you can enhance your hydration by adding minerals or a hint of flavor to optimize your daily intake.

Minerals: Hydration Enhancement

Enhancing hydration can be as simple as using a store-bought supplement or adding natural ingredients like fruit, a small dash of salt, or magnesium to your water. These minerals help your body absorb and utilize the water more effectively, rather than just increasing bathroom trips. You can also boost your hydration by consuming fruits and vegetables rich in minerals. If you choose a store-bought electrolyte or mineral supplement, be sure to check the ingredients and avoid harmful additives like artificial sweeteners. For personalized recommendations, consult your Tula dietitian.

Artificial Sweeteners: Unhelpful Replacements

When enhancing your hydration, it’s tempting to reach for flavored packets or drops, but it’s crucial to be mindful of what you’re adding to your water. Many “no sugar” powders contain artificial sweeteners, which, although marketed as a healthier alternative—especially for individuals with type 2 diabetes—can be harmful in the long run (3, 4). Research suggests these sweeteners may worsen insulin resistance, potentially contributing to the development of type 2 diabetes.

Understanding Artificial Sweeteners

Artificial sweeteners, such as aspartame, sucralose, saccharin, and acesulfame potassium, are synthetic substitutes that are 200-660 times sweeter than sugar but provide few to no calories (13). These ingredients are often found in “diet” or “sugar-free” products. Knowing to look for them on labels helps you choose better options.

Impact on Blood Sugar Levels

Surprisingly, artificial sweeteners can still affect blood sugar levels and insulin response. Although they don’t contain glucose or directly raise blood sugar, studies suggest that their intense sweetness might trigger the pancreas to release insulin. This happens because the body anticipates sugar, even though it never actually arrives. A study in Diabetes Care linked artificial sweetener use with an increased risk of type 2 diabetes, as frequent consumption may disrupt blood sugar regulation, potentially leading to insulin resistance and metabolic issues (3).

If you continually consume artificial sweeteners, it could confuse insulin-producing cells and interfere with how your body processes sugar. Over time, consistently high insulin levels without actual sugar may reduce the body’s sensitivity to insulin, eventually leading to insulin resistance.

Impact on Gut Health

Emerging research shows that artificial sweeteners may harm gut health by disrupting the balance of good and bad bacteria in the gut microbiome. Beneficial bacteria help regulate blood sugar and are linked to lean body mass (9-11), while harmful bacteria, which increase with artificial sweetener use, are associated with insulin resistance and increased fat storage. These harmful bacteria can raise the risk of stroke, heart disease, obesity, and even death (7, 8). Although artificial sweeteners are common in many diets, reducing their intake or finding healthier alternatives can benefit both gut health and metabolism.

Spice It Up

While there’s no replacement for water, you can definitely spice it up! Instead of using artificial sweeteners, try healthier options to satisfy your sweet cravings or add some flair. Natural choices like fresh fruits—such as lemons, limes, or watermelon—or occasional use of monk fruit or pure stevia leaf can sweeten your water without the negative effects of artificial additives. Another great option is unsweetened decaf herbal teas like hibiscus, which also offers the added benefit of supporting healthy blood pressure. Brew a batch and keep a pitcher in the fridge to always have it on hand. For more ideas on enhancing your water intake, check out this blog.

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN