Functional beverages are marketed as healthier alternatives to sodas and other drinks, often claiming to boost gut health, immunity, hydration, or energy. Here's the lowdown on whether they live up to the hype.

1. Gut Health: Probiotic and Prebiotic Drinks

Common Drinks:
- Kombucha
- Probiotic sodas (e.g., Olipop, Poppi)
- Prebiotic sodas with added fiber

Claims:
- Improve digestion and gut health.
- Reduce inflammation, which may lower chronic disease risks.

Reality Check:
- Fermented drinks like kombucha offer beneficial compounds, but probiotic sodas don’t deliver the variety of bacteria found in foods like yogurt or kimchi.
- Prebiotic sodas contain isolated fibers (e.g., inulin, chicory root), which are less effective than the variety of fibers in whole foods.
- They are lower in sugar and calories than traditional sodas, making them a better choice for reducing sugar intake.

2. Wellness and Immunity: Herbal and Green Drinks

Common Drinks:
- Green juices (e.g., Naked Juice, Suja)
- Herbal waters (e.g., Aura Bora, Ruby)

Claims:
- Packed with vitamins and minerals from vegetables, herbs, and superfoods like kale and spirulina.
- Help reduce inflammation and support immunity.

Reality Check:
- Green drinks can provide some nutrients, but they often lack fiber, which is essential for health.
- Many are fruit-juice-heavy, leading to high sugar content and potential blood sugar spikes.
- Wellness waters offer refreshing alternatives to plain seltzers with no added sugars or calories.

3. Stress-Relieving Tonics

Common Drinks:
- Recess (with adaptogens like ashwagandha)
- Droplet (with magnesium and functional mushrooms)

Claims:
- Use adaptogens and nutrients to help reduce stress and improve mood.

Reality Check:
- Most research on adaptogens is preliminary or based on small studies.
- Ingredient potency varies based on sourcing, and the effective dose isn’t clear.
- These drinks are flavorful, alcohol-free alternatives but shouldn’t replace proven stress-relief methods.

4. Energy and Sports Drinks

Common Drinks:
- Energy drinks (e.g., Aspire, Celsius)
- Sports drinks (e.g., Gatorade, Liquid IV)

Claims:
- Caffeine for energy.
- Electrolytes for hydration and performance.

Reality Check:
- Caffeine in energy drinks can boost alertness but may cause jitteriness or insomnia if consumed in excess (>400 mg/day).
- Sports drinks replenish electrolytes lost during intense exercise but are unnecessary for most people unless exercising for over an hour.
- Many have high sugar content, which adds unnecessary calories.

5. General Hydration

Do You Need These Drinks?
- Most people can stay hydrated with water, seltzer, tea, or coffee.
- Whole foods like watermelon and cucumbers also contribute to fluid intake.

Signs of Proper Hydration:
- Light-colored urine indicates you’re drinking enough fluids.

Pros of Functional Drinks

• Offer variety for those seeking alternatives to sugary sodas or alcohol.
• Can provide additional nutrients and hydration benefits.
• Some, like kombucha or green juices, can be a convenient source of vitamins.

Cons to Watch For

• High sugar content in some drinks (e.g., Naked Juice Green Machine).
• Limited or unclear scientific backing for adaptogen and probiotic claims.
• Costs can add up for trendy beverages.

Experts' Takeaway:

While some functional drinks offer health benefits, they shouldn’t replace whole foods or balanced hydration habits. Stick to beverages with fewer added sugars and prioritize drinks that align with your nutritional needs.

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