Is protein water good for weight loss? Here’s what the science (and labels) say

During a weight loss or health journey, you might be looking into supplements or the best foods to help support your health and fitness goals, and that often includes an increased protein intake.

Foods like protein powder, meal replacement shakes, and protein bars have been popular for some time, but one product that has been recently gaining traction is protein water. We all know water is important for hydration and health, but now it seems it can have even more benefits.

But what is protein water, and how can it help support weight loss? And is drinking protein water actually healthy, or just another weight loss gimmick?

Here’s what you need to know.

What is protein water?

Many brands sell protein water these days, and they are all slightly different, but they typically consist of water infused with a type of protein.

It can be purchased as a premixed drink or in a protein powder form that you mix with water yourself. It is often marketed as a lighter or more refreshing alternative to typical protein drinks. It comes in a variety of flavours, and is designed to taste similar to a juice or cordial, but offers an easy protein boost compared with other drinks.  

Supplements like protein water can be a helpful addition to your diet, particularly if you struggle to get enough protein through your regular meals.

Types of protein water

Most contain either collagen or whey protein, but some plant-based protein waters use pea protein instead. Some also contain other added nutrients, such as essential amino acids or vitamins and minerals.

There are many different brands of protein water, and they all have slightly different ingredients and nutritional content, so it is important to read the labels and check the ingredients, nutritional information and health benefits before purchasing.

Nutritional facts at a glance

Protein water is typically lighter and lower in calories compared to a protein shake or smoothie made with protein powder, but some types of protein water also contain fewer grams of protein.

The exact macronutrients vary from brand to brand, but they are typically about 60 to 100 calories per serving, with 15 to 20 grams of protein.

Can protein water help with weight loss?

It is important to understand that protein water, similar to bars or shakes, is not a magic solution for instantly losing weight or improving your health. The best way to achieve fat loss is by having a lower calorie intake than your expenditure, which essentially means burning more calories than you take in.

However, a high protein intake can support you on your weight loss journey.

There are several ways that an increased protein intake can support you in reducing body fat. For one thing [1], protein helps amino acids to support muscle repair, muscle recovery and growth. Having more lean muscle mass can help boost metabolism, which means your body will burn more calories even at rest, which could lead to fat loss [2].

Protein also has a higher thermic effect than other macronutrients, which means it takes more energy for your body to break down, meaning you will burn more calories after eating it [3].

Protein is also more satiating than carbohydrates and contains fewer calories per gram than fats [4]. This means that eating high-protein foods can help you stay fuller for longer and lower your caloric intake, which can help with weight loss.  

With all of this in mind, protein water can be a healthy snack to tide you over between meals, help you hit your nutrition targets, and reduce your chances of reaching for unhealthy options or mindlessly snacking. It is not necessarily a weight loss supplement, but it can be part of a healthy diet and support your weight loss efforts.

Other benefits of protein water

In addition to increasing your protein intake, protein water can have several other health benefits depending on whether it contains plant-based protein, collagen, or whey protein. Some brands of protein water also contain essential amino acids, which help with building muscle and recovery. Others contain added electrolytes, which help regulate muscle and nerve function and are important to replenish post-exercise [5].

Drinking protein water can also support your overall hydration, which is an essential part of health [6]. Water and hydration help with many bodily functions, including cognition and neurotransmitters, regulating body temperature, protecting organs and tissue, lubricating joints, delivering oxygen throughout the body, and supporting cell growth.

Your body loses water throughout the day through functions such as urinating and sweating. If you are trying to lose weight and improve your health, you may have also increased your exercise, which could lead to more sweating and hydration loss in your body.

If you don’t drink enough water, you can become dehydrated, which can lead to health problems such as headaches, dizziness, constipation, urinary tract infections and kidney problems. Prolonged or frequent dehydration can even contribute to kidney disease.

Are there any reasons to avoid protein water?

Some types of protein water can contain added sugar, artificial sweeteners, colour, or flavours. If you are trying to lose weight or improve your health, you might not want these additions as they can impact the nutritional profile of the drink. Artificial sweeteners can also impact your gut health.

Your protein water does not necessarily need to have zero sugar, but it is important to be aware of its ingredients and nutritional profile.

Protein water vs protein shakes

As we have mentioned, protein water is often a little lighter and lower in calories than protein shakes. Some people also find it more convenient for drinking on the go, and it is often considered lighter and more refreshing, which can make it more appealing on a warm day or after a tough workout.

Ultimately, whether you opt for protein water or protein shakes is up to you and your personal preferences. Both offer great nutritional benefits, can help you meet your protein goals, and support you on your weight loss journey.

Protein water vs whole food protein

There are also many whole food sources of protein [7]. Common proteins from whole foods include legumes and beans, eggs, nuts and seeds, and unprocessed dairy and meat products. A smaller amount of protein can also be found in whole grains like quinoa, oats and barley.

Protein water and protein powder offer an easy and convenient way to get extra protein into your diet, and while they might be more convenient than whole foods, they are not necessarily a better option.

Whole foods typically offer a wider array of nutritional benefits (such as vitamins, minerals and fibre) compared with protein supplements, so it is recommended to get the majority of your protein through food intake.

How to get the most benefit from protein water

If you are trying to lose weight and get the most benefits out of protein water, it is best used alongside an exercise routine and a balanced diet.

Undertaking a new health and fitness routine and changing your eating habits can be a little overwhelming. If you are trying to lose a significant amount of weight and would like some additional support, a program like the Juniper Weight Reset could be a helpful option.

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Is it OK to drink protein water all day?

Drinking protein water throughout the day is perfectly healthy, but this should not be your only source of water or your only source of protein.

Remember, supplements like protein water should be part of a healthy diet, but they should not replace regular water or protein intake through whole food sources.

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Frequently asked questions

Thinking of adding protein water to your routine? Here’s what you need to know to make the most of it.

Do you need protein water if you’re already eating enough protein?

If your current diet includes adequate protein from whole foods, you may not need protein water. However, it can still be a convenient option on busy days, post-exercise, or when your appetite is low.

Can protein water replace meals?

Protein water doesn’t provide enough energy or nutrients to replace a full meal. It’s best viewed as a supplement—helpful between meals or after a workout, not as a meal substitute.

Is protein water suitable for vegans?

Some protein waters are plant-based, using sources like pea protein. If you’re following a vegan diet, check the label to ensure it contains no animal-derived ingredients like collagen or whey.

Can you mix your own protein water at home?

Yes, you can mix unflavoured or flavoured protein powder with water for a DIY version. This gives you more control over the ingredients, flavour, and protein content.

Is protein water safe during pregnancy or breastfeeding?

If you’re pregnant or breastfeeding, it’s always best to speak to your GP or healthcare provider before adding new supplements, including protein water, to your routine.

What’s the difference between protein water and electrolytes?

Protein water is designed to support your protein intake—important for muscle repair, satiety, and recovery—while electrolyte drinks help replenish minerals like sodium, potassium, and magnesium lost through sweat. If you’re working out, you might reach for protein water post-exercise to aid recovery, and electrolytes during or after intense sweating to stay hydrated and maintain energy levels. Some products combine both, but it’s important to check the label to ensure you’re getting what your body needs most.

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