What’s The Best Kind Of Water To Drink For Your Health?

Water used to be simple. You’d turn on a tap, fill a glass and drink, and that was the end of the story. As potable options have expanded over the years, we’ve managed to make water a very complicated topic. Is tap OK? Do you need a filter? What about the container you’re using to drink it — aluminum, glass or plastic? And do you really require the addition of electrolytes, fruit juice or other ingredients?

Cutting through hydration-related clutter isn’t always easy to do, but nutritionists are experts at finding the easiest and most effective ways to nourish ourselves. They’ve shared some smart suggestions for finding the hydration choices that are best for you.

Like a number of factors related to individual health, the real answer about how much you should drink is, “it depends,” experts said.

“There isn’t a one-size-fits-all number,” said registered dietitian and naturopathic doctor Jenn Salib Huber. “Fluid needs vary depending on climate, activity, age and even what you’re eating, as most foods contain some water. A simple guideline is to drink when you’re thirsty and spread fluid intake throughout the day.” She said most adults should aim for a minimum of 1.5 to 2 liters of fluid, from water, other drinks and food.

Not a numbers person? You won’t need to measure each drink if you check your own urine with each bathroom visit. “You can gauge hydration by urine color,” explained registered dietitian nutritionist Kaitlin Hippley. “Pale yellow urine can typically mean you’re on track.”

Usually, tap water is fine, Huber said. “Nutritionally and functionally, it’s usually just as good as anything in a fancy bottle.” Others agreed. “Assuming you live somewhere that water is safe and regulated, plain tap water is more than enough for hydration,” said RD Vanessa Rissetto. “It’s affordable, accessible and as effective as anything in a fancy bottle.”

That said, you may have reasons for concern about what’s flowing from your city’s taps, Hippley said. “Tap water is generally safe and regularly monitored for contaminants.” But aging pipes could leach heavy metals, or local issues might arise, such as E. coli contamination or pesticide runoff. Beyond safety, she mentioned the issue of taste for some local water. “It can be a turnoff for some, which is why many people might opt for filtration or bottled spring water,” she said.

If you have cause for concern, try to learn more, suggested RD Lisa Moskovitz. “It really depends on where you live, so it’s important to do research into the quality of your specific tap water.”

Whether for issues of taste or safety, you might want to buy a filter for your tap water, which many of these experts recommended. “Running tap water through a filtration system helps remove impurities,” explained RD Diane Han. “A common reason for using filters is hard tap water, in which minerals and other impurities affect the taste. Filtration helps improve water quality, so it encourages healthier hydration habits.”

While plastic was the only bottling option for many years, there are now more options for packaging, thanks to growing concerns over health, environment and sustainability. Standard plastic bottles are usually made with polyethylene terephthalate (PET), which can leach microplastics and chemicals. With pollution and health concerns, it’s the worst choice overall. Dr. Pooja Gidwani, an internal and obesity medicine physician, recently told the New York Post that people whose options are limited to plastic only should look for “plastic bottles made without the chemical compound bisphenol A (BPA), like Smartwater, and avoid reuse and heat exposure.”

Other container options include aluminum, which can be recycled indefinitely with minimal loss in quality. But some aluminum containers have plastic linings that can contain BPA or other chemicals, so be sure to look for a “BPA free” label. Glass won’t leach any chemicals, but it’s highly breakable and heavy to ship. Gidwani added that recent research has led medical professionals to suggest only “plain, unpainted [glass] bottles with plastic, not metal, caps and avoid etched logos or decorative coatings.”

Tetra Pak cardboard containers are made from paper, which is a renewable resource, but make sure the lining doesn’t have polyethylene plastic. The rub here is that the container may be difficult to recycle and could still end up in a landfill. Gidwani added, “While marketed as eco-friendly, they’re not free of microplastic exposure and shouldn’t be reused or exposed to heat.”

A refillable stainless steel container may be the best all-around bet when you have options for refilling it during the day. While it’s more expensive, it’s durable, long-lasting and even insulating. Gidwani recommended stainless steel throughout, including the lid and straw, and said it’s even better if you can go strawless.

Sparkling water has its fans, too, but the experts suggested keeping an eye on how much you’re having. “It’s a good option that can make hydration more enjoyable,” said RD Marissa Karp.

But buying sparkling waters with added “natural flavors” may require some research on your part, she noted. “Despite the name, ‘natural flavors’ aren’t always as natural as they sound, since they often come from a natural source originally, but are then highly processed in a lab,” she said. “They’re not harmful in small amounts, but I suggest balancing them with plenty of plain water, too.” And also pay attention to how you feel after drinking these sparklers. “Be mindful that carbonation may cause bloating for some people,” she said.

RDN Sharon Palmer said she loves treating herself to sparkling infused waters (without added sugars or artificial sugars), but noted, “I limit the carbonated water to one a day.”

At-home water can get a flavor boost on the cheap, Han suggested. “The DIY version of flavored water is easy to make at home. Just toss in sliced fruits or herbs of your choice. How much should you add? Enough to flavor the water in a way that gets you looking forward to drinking it.” Her favorite combo is sliced oranges and cucumber. “It has a sweet, refreshing taste, and I get extra electrolytes, vitamins and minerals.”

The water aisle of even a modest-sized grocery store usually has a number of options that tout a slew of health claims from the addition of flavorings, electrolytes, vitamins, herbs, amino acids and caffeine. One reason to be cautious is that each of those new ingredients represents additional cost. RDN Vicki Shanta Retelny said, “Bottled waters can be expensive and you may not be getting anything special from them. Of course, it’s better to drink any water than not, but there’s no evidence to support the idea that fancy artesian, spring or alkaline water is more beneficial for you.”

Palmer agreed with Retelny about the lack of credible study to back up any health-related claims. “There’s just not enough research to support that these special waters offer significant health benefits,” she said. And if you’re drinking supplemented water, you need to be aware of all its contents. “Some of them can have added micronutrients and dietary supplements, so it’s important to be aware of those in the context of other supplements you already take.”

RDN Sara Haas said you’ll need to do some sleuthing to make wiser decisions. “Be a label reader and do your research,” she said. “If you’re not working out for a long time or in hot temperatures, all of those B vitamins and electrolytes aren’t necessary. As for the other additives, play it safe, especially if you have health issues, and speak with your health care team, especially a registered dietitian.”

While tap water, or filtered tap water, are the everyday choice for these experts, they’re aware that sometimes you want a little something more. “Choices like electrolyte or coconut water can be helpful after heavy sweating or intense workouts, because they replace minerals like sodium and potassium, which support hydration,” Karp said.

There are strong reasons why coconut water, a frequently mentioned choice, was such a leading contender for intense exercisers, who preferred it as a more natural option over sports drinks. “It can be a beneficial hydration option because it naturally contains electrolytes like potassium, sodium and magnesium,” Hippley said. “These nutrients help maintain fluid balance and support muscle function, which may help prevent cramping. As a lower-sugar, more natural alternative to traditional sports drinks, coconut water can be especially helpful after exercise or mild dehydration.”

Frequent exercisers, like RD Sherry Lin, swear by its benefits. “It’s naturally rich in electrolytes and has a subtle sweetness, so I like it when I’m training intensely,” she said.

Some experts urged moderation, however. “Coconut water might be a nice option before or after a tough workout, but it’s not what you want as your main hydration source all day long,” Karp said, referencing the fact that coconut water can contain up to 9 grams of natural sugar per 8-ounce serving.

With all this talk about drinking water, it’s important to remember the reason it’s so important for our bodies. “Hydration isn’t just about water, it’s also about electrolytes and paying attention to your body’s signals,” Lin said. “Most of the symptoms we blame on dehydration, like brain fog, stiffness or fatigue, are really from simply not drinking enough throughout the day.”

The important thing is to keep sipping all day, the experts said. “The ‘best’ water is the one you’ll drink consistently,” Karp said. “Your body hydrates the same way whether the water is alkaline, filtered or sparkling. For most of us, the most important factor is simply choosing a type of water that helps you drink enough.”

Huber agreed, adding, “Hydration is about consistency, not perfection. It’s good to remember that tea, coffee, milk, soup, fruit and veggies all count toward fluid needs, as well. So while there’s nothing wrong with trying a trendy option now and then, especially if you enjoy the taste of it, most people will do perfectly well with tap water, and their wallets will thank them, too.”