Is Your H2O Hydrating or Overhyped?

Water, water everywhere, but which type should you drink? And how much? And when?

If you find yourself looking at shelves of bottled water in the grocery store and trying to determine the best type, you’re not alone. The task of finding the right bottle of H2O is steeped in a little bit of misconception (and sometimes even marketing gimmicks).

That’s not to say water isn’t important for your overall wellness — any doctor or healthcare expert will tell you that it absolutely is. But most of the time, just drinking the plain ol’ stuff straight from the tap is just as good for you, or even better for you, than the expensive bottle with the trendy health claim you get from the store.

Health Benefits of Hydration

There’s no one single benefit to drinking plenty of water — it’s vital for overall health. Everything in your body depends on water if it’s going to function the way it should: Every cell, tissue, organ and system in the human body requires water.

Most prominent among water’s benefits are the ways it regulates body temperature, lubricates your joints, and removes waste through urination, perspiration and bowel movements. Water helps your body absorb certain vitamins and minerals, improves blood flow, and even boosts your cognitive function.

Most people need to DRINK SIX TO EIGHT GLASSES of water everyday, but this rule isn’t hard and fast for everyone.

Some people need more while other people need less. As the Centers for Disease Control and Prevention notes, you get some fluids through the foods that you eat, such as fruits and vegetables with high water content (think celery, tomatoes, melons, apples, and berries). If you eat a lot of water-dense foods, you might not need to drink a full eight glasses of water.

On the other hand, some people have an increased need for water because they’re at a higher risk of dehydration. Athletes undergoing intense training, for example, need to drink more water to replace what they lose through sweat — this is especially true if they’re exercising outside in hot weather. The same goes for people who work physically demanding outdoor jobs, such as landscaping or construction.

Certain health conditions will also increase your hydration needs. If you’re running a fever or if you’re losing a lot of fluids through diarrhea and vomiting, you need more water than normal. Additionally, people who have certain medical conditions, such as kidney stones or bladder infections, might hear from their doctor to drink extra fluids.

The Problem with Being Parched

If you’re worried you aren’t drinking as much water as you should be, your body will tell you. The easiest way to find out is to check the color of your urine. A hydrated person’s urine will usually be colorless or light yellow, but people who are dehydrated will often urinate a dark yellow or even an amber color.

If you’re dehydrated, you might notice other symptoms beyond the color of your urine. Dehydration can also cause fatigue, headaches, lightheadedness, dry mouth and extreme thirst. Instead of waiting for symptoms, you should actively prevent dehydration by consuming plenty of water throughout the day.

It’s also important to increase your fluid intake if you consume a lot of caffeine, which is a diuretic and will make you urinate more frequently. Keep your caffeine intake to no more than 200 to 300 milligrams per day.

What Are You Drinking?

When it comes to staying hydrated, water is your best bet instead of fluids like juice or soft drinks, because water does the job without any added calories or sugars. But what type of water is the best for you?

According to the Mayo Clinic, tap water and bottled water are similar in terms of safety, so whether you choose to drink water straight from the tap or buy a bottled product mostly comes down to personal preference.

While tap water is generally safe, some people with certain health conditions could be vulnerable to getting sick from contaminants in water -- chemo patients, people with HIV/AIDS, transplant recipients, pregnant women, seniors and children could all be at risk, according to the Mayo Clinic.

Your doctor can advise you on what precautions you should take, whether you should boil your tap water, or whether you should opt exclusively for bottled water.

The Food and Drug Administration (FDA) regulates the many different types of bottled water on the market, holding them to what’s known as a “standard of quality.” These standards dictate the maximum level of contaminants that bottled water can have, including chemical, physical, microbial and radiological contaminants. The FDA’s current good manufacturing practice regulations (commonly called CGMP) dictate that bottled water must be produced, held and transported under sanitary conditions.

In addition to enforcing good manufacturing practices on manufacturers of bottled water, the FDA maintains standards for identifying specific types of bottled water and requires those types be identified on the label. In other words, when you pick up two bottles in the grocery store and one says “spring water” and the other says “distilled water,” those identifiers are actually defined and regulated by the FDA.

So, in that case, what’s actually the difference between spring water and distilled water? Let’s break down the different options you have as a consumer when it comes to staying hydrated.

Tap Water

This is probably the most readily available type of water for the average American household. Tap water is the water that comes straight from your kitchen sink, and yes, it’s safe to drink. The water that flows into your home comes from a municipal source that is regulated by the Environmental Protection Agency, and the Centers for Disease Control and Prevention even states the U.S. drinking supply is one of the safest in the world. The water is processed and treated to meet drinking water standards, even though, according to the International Bottled Water Association, less than 1 percent of municipal water is actually used for drinking. Municipal water is primarily used for activities like cleaning, cooking, showering, watering the lawn or garden, and flushing the toilet.

In rare circumstances, sources of public water can become contaminated either at the source or during the distribution system, according to the CDC. This can cause adverse health problems. If this situation occurs, your household will receive notification from local authorities, such as your local department of health or department of public works.

Mineral Water

Per the FDA’s definition, mineral water is that which has come from an underground source and contains minerals (such as sodium or calcium) or trace elements that are naturally part of the underground water source — they haven’t been dissolved into the water by the bottling company. The water must contain at least 250 parts per million total dissolved solids according to the FDA’s definition.

Spring or Glacier Water

These terms mean the water has been taken from an underground formation where the water flows naturally to the surface. In some cases, the water will be collected through a borehole that taps into the underground formation feeding the spring, but the FDA requires that this water must have the same composition and quality as it would have when it flows naturally to the surface.

Sparkling Water

Sparkling water is technically not considered a type of bottled water under FDA regulations — it’s actually a soft drink. Sparkling water, which is sometimes called club soda or soda water, is water that has been carbonated, a process in which it is infused with carbon dioxide gas. This carbonation gives sparkling water its distinctive bubbly effervescence. As long as there are no added sugars or artificial flavors, sparkling water is just as good for you as other types of water. It’s just as hydrating, and despite popular misconception, the carbonation does not pose any threat to your bones or teeth. However, people with sensitive stomachs could feel gassy or bloated from the carbonation.

Purified Water

Purified water comes from municipal sources just like tap water, but it is treated with a purification process before it is bottled up and distributed. One common type of purified water is distilled water, which is vaporized, leaving behind any minerals it contains, and then the vapors are condensed into water again.

Other ways of purifying water include reverse osmosis, where the water is forced through membranes to remove minerals, or ozonation, where ozone gas, an antimicrobial agent, is used to disinfect the water instead of chlorine, which can leave an unpleasant taste and odor.

Flavored or Infused Water

As the name suggests, flavored or infused water is water that has been flavored or infused to give it a distinct taste. In some cases, this is a good thing — it might have natural flavors and no added sugars, so you’re ostensibly drinking plain water with a more appealing taste. But check the ingredient list and nutrition facts first. Artificial flavors, artificial colors, added sugars, artificial sweeteners, caffeine or other ingredients might be a turn-off depending on your health concerns.

Flavored water can be a great option for people who are used to drinking a lot of soda or fruit punch and are bored by the taste of plain water. You can even make your own flavored water at home by dressing it up with slices of lemon, limes, oranges, cucumbers or strawberries.

Alkaline Water

There’s an idea out there that by consuming foods and drinks that are alkaline (that is, they have a higher pH level compared with acidic foods), you can lower the acidity of your blood and help protect yourself against diseases.

As such, people consume alkaline water — which often has a pH of 8 or 9 — with the hopes that it will neutralize the acids in their blood better than traditional water, which has a pH of 7, making it neutral and neither alkaline nor acidic.

Unfortunately, this believe is a myth and not a fact.

Electrolytes Water

Electrolytes — including sodium, potassium, calcium and magnesium — are minerals that carry an electric charge when they’re dissolved in water, and they’re vital for many important bodily functions, including fluid balance. People lose electrolytes through sweat, so athletes and other individuals who perspire profusely need to be diligent about replenishing their electrolytes along with their fluids; however, this is often easy enough to do with a balanced diet.

There's no need to consume drinks that are supplemented with electrolytes, such as Gatorade, which are often high in sugar and calories.

Well Water

Some properties source their tap water from a private well rather than from a municipal source regulated by the EPA. Well water is taken from a hole drilled into the ground to tap what’s known as an aquifer — a layer of rock, sand or earth containing water.

Because the EPA does not regulate private wells, people in households on well water should get their water tested for contaminants annually.

What’s the Verdict?

When it comes to water, opt for bottled water if it’s more convenient (for example, you’re on a road trip and need a healthy, hydrating beverage from the gas station), but it’s generally no healthier or safer for you than tap water from a municipal source. Avoid any sort of gimmicky health claims, such as those about alkalinity or electrolytes, and always be sure to read the label to make sure there aren’t any added sugars or other ingredients.