“Could I do a large water . . . but make it dirty?” I anxiously ask the unlucky employee working the Sonic drive thru. He says yes, but I can hear the laughter in his voice. I say thank you and pull my car around, examining the road for a suitable hole to crawl into.
Despite its questionable name, dirty water seems like a good idea on paper. In essence, it’s a healthier alternative to the “dirty sodas” that began trending after Hulu’s “The Secret Lives of Mormon Wives” documentary. Dirty sodas combine fountain drinks with various syrups and creams, and are especially popular among Mormon populations in Utah, where alcohol, coffee, and other “hot drinks” are discouraged. Dirty water aims to accomplish the same feat, only with ice water instead of soda.
Dirty waters are becoming so popular, you can now order them at popular food chains like Sonic and Swig. On TikTok, people are also concocting dirty waters from the comfort of their own kitchens. One such creator named Tonya Spanglo has shared hundreds of dirty water recipes, with flavors ranging from lemon meringue pie to bubblegum. Many are touting its health benefits, with one TikToker saying, “It’s almost like a sweet treat, and we’re talking like zero calories.”
We don’t beget anyone a fun beverage, but it’s worth asking: is dirty water really that much better for your health? And if so, what does it actually taste like? To find out more, we asked a registered dietitian to weigh in on the trend. Here’s what to know about dirty water from a nutritional standpoint, plus my honest thoughts on the taste after trying it myself.
Experts Featured in This Article:
Sarah Glinski, RD, is a Canada-based dietitian specializing in gut health.
Is Dirty Water Better For You Than Dirty Soda?
Since water doesn’t naturally contain any sugar, and soda does, “in theory, dirty water is a better choice than dirty soda,” says dietitian Sarah Glinski, RD. That doesn’t mean it’s healthy, per se. “Similar to dirty soda, dirty water is made by adding syrups, creamers, and other flavorings to water. The addition of creamers and syrups can lead to consuming a large number of calories without the benefit of additional nutrients.” This becomes especially problematic if your dirty water makes you too full to consume other, more nutrient-dense foods.
Beyond this initial concern, sugary syrups can also “wreak havoc on your dental health,” Glinski says. Syrups with artificial sweeteners may also disrupt the gut microbiome, potentially leading to metabolic issues, according to research published in the journal Cell. “Finally, many creamers are high in saturated fat, which can raise your LDL (bad) cholesterol levels and increase your risk of heart attacks and stroke,” Glinski says. “Overall, drinking large amounts of dirty water still isn’t great for you, even if you’re not getting the added sugar from using soda instead of water.”
How to Make Dirty Water Healthier
Dirty water might not be the greatest for your health, but we can all get behind a fun bev. If you want to switch things up without sacrificing your health, Glinski has some suggestions:
- Use a plant-based creamer: When doctoring up your dirty water, try a plant-based creamer like soy or oat milk. “You’ll still get the richness you’d get from a dairy cream or coconut-based creamer, but with a bit less saturated fat,” Glinski says, noting that the American Heart Association recommends no more than 13 grams of saturated fat daily. “You might think that a one-gram difference in saturated fat per tablespoon isn’t a big deal, but when you consider how much creamer is being added to some of these concoctions, it makes a big difference.”
- Look for sugar-free syrups: “Sugar doesn’t have to be totally off-limits,” Glinski says. But if you’re adding lots for taste, it’s best to choose alternative sweeteners that are less likely to mess with your gut microbiome — Glinski suggests stevia or monk fruit extract.
- Use natural ingredients: You can still make water fun (or more palatable) without all the sugary syrups. “Consider subbing sweeteners for lemon or lime juice, fresh mint, cucumber, or a berry infusion,” Glinsky says. “This cuts back on added sugars while still creating a beverage that’s more exciting to drink than plain water.”
- Avoid dirty water before main meals: We support fun drinks, but it’s best to avoid filling up on water, syrup, and creamer before a big meal. That way you can still get important nutrients from your diet (while still enjoying the occasional dirty water).
What Does Dirty Water Taste Like?
According to a Sonic rep, the “make it dirty” option (available for soft drinks too), includes sweet cream, coconut flavor, and lime flavor. You can also opt for an iced water with blue coconut flavor and lime fruit, which is closer to the “dirty ocean waters” some people are making at home using Sonic drink mixes, coconut syrup, and fresh-squeezed lime.
Upon sipping my dirty water for the first time, I was reminded of a non-alcoholic piña colada. I found it undeniably refreshing, coconut-forward, but a little too flat for my liking. That said, I could totally see this serving as a better-for-you soda alternative in the warmer months. (Maybe I’d like it better with sparkling water?)
Initially, it was difficult to overcome the idea of cream in my water, but I pushed past this cognitive dissonance in the end. As someone who doesn’t do well with dairy, I also feared that my first few sips of dirty water tasted less like a tropical vacation and more like a future stomach ache. Luckily, I paced myself well, and managed to avoid any potential discomfort. I can’t say it was worth the anxiety I felt placing my order, but it wasn’t nearly as bad as I anticipated.
All in all, if you’re looking for a fun drink without all the added sugar, dirty water might fit the bill. And should you decide to brave the drive-thru . . . might we suggest taking advantage of the mobile app instead?
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.