Staying hydrated is important for normal bodily function, cognitive health, and overall well-being. Drinking enough water is important for good health. However, not everyone enjoys the taste - or lack thereof - of plain water and may seek alternatives to increase their fluid intake. Water-enhancing products, such as MiO, have become popular for their ability to flavor water without adding sugar or calories.
What is MiO?
MiO is a liquid water enhancer manufactured by the Kraft Heinz food company. According to the company, the word “mio” can be translated from Spanish or Italian to mean “mine,” representing the consumer's power to customize their water. MiO boasts of being a first-of-its-kind water enhancer.
MiO Product Lines
MiO comes in many flavors with four product lines:
- MiO Original, which adds flavor to your drinking water
- MiO Vitamins, which contains 10 percent of your daily serving of vitamins B3, B6, and B12
- MiO Electrolytes, which is sold as a sports drink and contains 75 milligrams of sodium and 35 milligrams of potassium.
- MiO Energy, which contains about 60 milligrams of caffeine per half serving
All options are kosher and vegetarian-friendly. Plus, they’re all caffeine-free except the MiO Energy line. Each product line has multiple flavors. Most flavors contain the artificial sweeteners acesulfame potassium (Ace-K) and sucralose. Just two of the five flavors from the MiO Vitamins line are advertised as being “naturally sweetened” with stevia leaf extract. MiO Energy is the only product line that contains caffeine. It comes in eight flavors - two of which contain coffee - and contains 60 mg of caffeine per serving. All Energy flavors also contain taurine, guarana, and ginseng.
How to Use MiO
MiO is a concentrated liquid intended to add flavor to water. MiO’s different products are designed to add natural flavor, vitamins, and/or caffeine to your water. You can easily add MiO to a glass of water, sparkling water, or a water bottle to help boost your daily hydration.
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Here’s a quick guide for how this product should be used:
- Serving size. One serving of MiO is 1/2 teaspoon (2 mL) and flavors 8 ounces (237 mL) of water.
- Dilute it. This is a concentrated liquid designed to flavor water. Thus, it should be diluted and not drunk directly from the container.
- Mix it. You can mix any of the MiO flavors as you’d like; however, don’t mix them with alcohol.
- Expiration. MiO should be used within 30 days after opening. It does not need to be refrigerated, so you can easily take it with you on the go.
- Storage. Don’t leave it in your car - excessive heat can affect the quality. Likewise, MiO shouldn’t be frozen as-is, although the company suggests that you can make MiO-flavored ice cubes.
- Travel. It has a spill-proof lid with an audible double click, claimed to make it safe and convenient for travel. MiO can be taken on a plane, although it may spill due to air pressure changes when in flight.
- Recycling. The bottle is recyclable, with #7 plastics.
MiO is sold in a 1.62 fluid-ounce bottle. Because it’s a concentrated liquid, it’s meant to be diluted with at least eight ounces of water. MiO flavors and products can be mixed together, but they are not designed to be mixed with alcohol. MiO doesn’t require refrigeration, but it should be used within 30 days of opening. If you are pregnant or breastfeeding, talk to your doctor before drinking MiO.
MiO and Hydration
It’s estimated that 16-28% of adults are often dehydrated, with older adults being more at risk. Dehydration may be linked to chronic diseases and can lead to reduced cognitive and physical functioning. Severe dehydration can even lead to hospitalization, so it’s important to stay hydrated. If you struggle to drink enough water, using a flavor enhancer like MiO may boost your daily water intake. The use of a calorie-free, cost-effective water enhancer like MiO may increase fluid intake and reduce the risk of dehydration in some people.
MiO and Weight Loss
MiO is calorie-free, so you can drink it without worrying about excess calories and weight gain. As a result, they’re sugar free and have zero calories, and have been marketed as a healthy replacement for sugary drinks such as sodas and juices. Staying hydrated is important for normal bodily function, cognitive health, and good quality of life. But even if you’re aware of this, it can be hard to get enough water, especially if you have a busy lifestyle. If you have trouble drinking enough water because you prefer sweetened beverages, MiO water enhancers may help you increase your water intake.
Sweeteners Used in MiO
MiO products are sweetened with the artificial sweeteners sucralose and acesulfame potassium. Ace-K, sucralose, and stevia leaf extract - the types of sweeteners used in MiO - are all generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). Still, research on their safety is ongoing.
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Acesulfame Potassium (Ace-K) and Sucralose
Low and no calorie sweeteners (LNCS) provide sweetness to foods and drinks without adding calories. Interestingly, the LNCS sucralose is 385-650 times sweeter than regular table sugar, known as sucrose. This means you need only minuscule amounts to sweeten food or drinks. Despite their strong sweet taste and lack of calories, their use remains controversial - and their health benefits and environmental safety are often questioned. For instance, a 2020 review showed that Ace-K remains in the environment for a long time. At this time, it’s estimated to pose a low threat to aquatic life.
Artificial sweeteners are synthetic sugar substitutes. They have virtually no calories and are about 200-600 times sweeter than sugar. They are regulated by the United States Food and Drug Administration as food additives. Artificial sweeteners have been shown to have some negative side effects, although this is the subject of some debate. One 2010 study found that the sweet taste of artificial sweeteners might increase sugar cravings and encourage sugar dependence. This might explain why other studies have found that people who drink beverages sweetened with artificial sweeteners may actually gain weight. Other studies, however, have found conflicting results, meaning that more research in this area is still needed.
Some artificial sweeteners have come under scrutiny for potential altering the gut microbiome in ways that may increase risk of certain metabolic diseases. Currently, six artificial sweeteners, also called high-intensity sweeteners, are approved by the FDA.
Sucralose is one of the artificial sweeteners found in MiO. It is currently the only non-caloric sweetener made from sugar. It is made by replacing three hydroxyl groups in sugar with three chlorine atoms. Though some studies show that sucralose has no effect on blood sugar or insulin production, other research shows that it may decrease insulin sensitivity and affect blood sugar. There is also evidence to suggest that sucralose may have a negative effect on the bacteria in your gut microbiome. Studies done in animals have suggested that sucralose’s interaction with gut bacteria may play a role in chronic inflammation, but more research is needed to establish a link in humans.
Acesulfame Potassium, or Ace-K, is an artificial sweetener that is about 200 times sweeter than sugar. Though this sweetener is approved by the FDA, organizations like the Center for Science in the Public Interest urge people to avoid Ace-K until further testing is carried out. This is because during the initial safety testing, rats used in animal tests were poorly attended, and randomization for the test subjects was also not properly carried out. One 2017 study on mice also found that Ace-K may have a negative effect on the healthy bacteria in the gut microbiome of mice, which led to weight gain and disruptions in energy metabolism. However, more research and human studies are needed to establish a link.
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It was initially believed that artificial sweeteners weren’t digested by the body and didn’t raise blood sugar or insulin levels. However, both animal and human studies have now shown that sucralose is partially digested and alters blood glucose and insulin. Further, a small mouse study suggests that sucralose may be a weak mutagenic. A mutagenic agent may increase the risk of DNA mutations and cancer in your body. Still, long-term research in humans is needed to determine if these findings apply to humans.
Stevia
Meanwhile, Stevia is plant-based. It’s extracted and purified from the Stevia rebaudiana Bertoni plant, native to South America. Although it’s 50-350 times sweeter than regular sugar, it’s not cariogenic, meaning that it doesn’t cause tooth decay. Stevia is 200-300 sweeter than sugar, and its sweetness comes from compounds called stevioside and rebaudioside A and C.
Because it isn’t fully absorbed by the body, stevia doesn’t have a negative effect on blood sugar control, insulin production, or fasting blood sugar levels for most people. It is non-cariogenic, meaning it won’t cause tooth decay. Currently, stevia is only used to sweeten certain flavors of MiO Vitamins. Other MiO alternatives may rely on other sweeteners.
Stevia is the least studied LCNS to date. Still, it’s been shown to decrease appetite and not increase post-meal blood sugar levels. It’s also being investigated for potential therapeutic benefits - including anti-inflammatory, antioxidant, antidiabetic, and antihypertensive properties - although more research in humans is needed.
Potential Health Concerns
While MiO claims to be a healthy water enhancer, there are some potential side effects and health concerns associated with some of the ingredients found in MiO products. These include artificial sweeteners, synthetic dyes, and preservatives.
Artificial Dyes
MiO contains artificial food dyes, also called color additives. Some color additives used in MiO include Yellow 5, Yellow 6, Red 40, and Blue 1. All of the artificial dyes used in MiO may also cause hypersensitive or allergic reactions in some people.
Preservatives
MiO products contain propylene glycol, which is a thick, odorless and colorless liquid that is used as a preservative. Propylene glycol absorbs extra water and maintains moisture in many products. While it’s generally considered safe, high and repeated exposure, particularly to skin, may have negative effects on the central nervous system and heart. Ingestion of foods with propylene glycol have also been shown to cause contact dermatitis, which is an inflammation of the skin.
MiO also contains potassium sorbate, which is a chemical additive that is synthetically produced for use as a preservative. Research has found evidence to suggest this additive may lead to cytotoxic and genotoxic effects, which can have a number of side effects on your health.
Vitamins and Electrolytes in MiO
MiO Energy and MiO Vitamins contain Vitamins B3, B6, and B12. B Vitamins are essential nutrients that help our bodies function properly. Vitamin B3, also called niacin, helps you obtain energy from food you eat. It’s important for brain function, communication between cells, and maintaining the antioxidant function of your cells. Vitamin B6 performs many functions in the body, including cognitive development, immune function, and metabolism. Some studies suggest that vitamin B6 in adequate amounts may play a role in preventing some types of cancer, but more research is needed to confirm these findings. Vitamin B12 is a nutrient that helps keep your blood and nerve cells healthy, helps energy levels, and helps make DNA. Vitamin B12 deficiency can make you feel tired and weak, cause depression, cause balance and memory problems, and damage the nervous system. It’s important to note that adequate intake of B vitamins can ideally be achieved through eating foods rich in these vitamins, such as protein-rich foods. Research shows that consuming additional supplemental B vitamins beyond what is needed for adequacy offers no additional health benefit and excess intake may cause more harm than good.
Some MiO products, like MiO Sport, contain the electrolytes potassium and sodium. Electrolytes have a natural positive or negative charge when dissolved in water. Your body uses these charges to transport chemicals in and out of cells and help your cells maintain the right balance of fluid. Many foods contain electrolyte minerals in adequate amounts to meet your electrolyte needs, as long as you’re eating plenty of nutrient-dense whole foods.
MiO and Blood Sugar
Studies show that sucralose, which is used in MiO, is partially metabolized by the body and may affect blood sugar level. The sweet taste receptors in your gastrointestinal tract may increase insulin production in response to sucralose, increasing the risk for potential blood sugar spikes. This research also suggests that drinking high-intensity sweetened beverages may impair the release of glucagon-like peptide-1, or GLP-1. GLP-1 is a hormone that helps regulate insulin production, delays gastric emptying, and increases satiety. Impaired GLP-1 secretion can lead to weight gain and increased blood sugar. The sweetener used in the MiO product of choice may impact this, however, since research shows that stevia does not tend to affect blood sugar. If you are opting to use MiO, the naturally sweetened varieties of MiO may be your best bet when it comes to avoiding blood sugar spikes.
Is MiO Safe?
MiO is likely safe for regular consumption, although it shouldn’t be your go-to for hydration. If MiO fits your budget and flavor preferences, it may be safe to use regularly. Based on current research, opting for the Stevia-sweetened versions may pose the lowest risks. This is because the health impact of the other artificial sweeteners used - Ace-K and sucralose - continue to be investigated.
When deciding if MiO is a good fit for you and whether you can drink it daily, your overall diet and health should also be taken into consideration. Still, keep in mind that the use of MiO is unnecessary. Using this product is not the most natural way to increase your water intake. MiO is considered safe to use by the FDA and its ingredients may have some health benefits. Still, you may want to consider your particular diet and health needs when deciding if MiO could be a healthy addition to your lifestyle.
Alternatives to MiO
There are many ways to naturally flavor water without adding any artificial sweeteners, colors, or preservatives - like those found in MiO. MiO isn’t the only way to add flavor and vitamins to your water.
For example, try sparkling water or fruit and herb infusions. If you try making fruit infusions, let the ingredients steep for about 4 hours. Adding fruits to your water may help you increase your water intake without adding a lot of sugar or artificial sweeteners.
Here are some ideas on how to flavor your water:
- lime or lemon slices with basil leaves
- apple and cinnamon sticks
- cucumber slices and lemongrass
- orange slices and vanilla bean or vanilla extract
- pineapple and berries
Try using a water infuser and add fresh fruit to add flavor. Or orange zest and soak them in water overnight.
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