Today’s grocery aisles are full of bottled waters with fancy labels, alkaline water that promises to balance your body’s pH, electrolyte water for better hydration, and flavoured water to keep things interesting. But do these waters really offer more health benefits than plain water from your tap?
Not really, say experts from Tufts University. “For most people, there’s no real health benefit to drinking these speciality waters over regular water,” says Roger Fielding, senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Ageing at Tufts in Boston.
Most people just need to drink more water
According to Fielding, many people go through their day mildly dehydrated without even knowing it. The real goal, he says, should be to simply drink more fluids, no matter the type.
“If a flavoured or electrolyte drink makes you want to drink more and you can afford it, that’s okay,” he said. “What’s important is staying hydrated.”
Even lightly sweetened drinks are fine in moderation if they help you drink more often. But, Fielding warns, it’s still important to read the label, even when buying bottled water.
Some waters contain added salt
Yes, some of these fancy waters that advertise “added electrolytes” may also come with added sodium (salt). And too much salt isn’t good for your heart.
“Adults should aim for less than 2 grams of sodium a day,” Fielding says. “If you’re drinking a lot of water with added sodium, it could raise your risk of high blood pressure or heart issues.”
But the good news is that most of these drinks are not salty enough to cause harm unless you’re drinking them in large amounts.
What are electrolytes, and do you need more?
Electrolytes like sodium and potassium help your body with important things like muscle function, nerve signals, and keeping your heart beating at a steady rate. But do you need to buy special drinks to get them?
“Not usually,” Fielding says. “Even people who sweat a lot, like runners or those doing hot yoga, rarely lose enough electrolytes to need these drinks.”
He explains that your body is good at keeping its electrolyte levels in check naturally. Drinking a bottle of electrolyte water won’t really change those levels much.
Is alkaline water worth it?
Another popular option is alkaline water, which is said to help balance your body’s acid levels. But according to Dr. Bess Dawson-Hughes, a scientist and professor at Tufts, there’s no solid proof that alkaline water helps healthy young people.
“We don’t have direct evidence that alkaline water is better than plain water,” she says.
However, she adds that older adults might benefit from it, especially if they eat a lot of acidic foods like meat and grains. That’s because as we age, our kidneys find it harder to get rid of extra acid in the body. When that happens, the body pulls minerals from bones to help balance acid levels, which can lead to bone loss.
Eating more fruits and vegetables, which are naturally alkaline, is a better solution, but a little alkaline water might help too.
For older adults, any water helps
Older people sometimes avoid drinking water because of bladder issues or simply forget to drink enough. In such cases, flavoured or enhanced waters may help remind them to stay hydrated.
“For caregivers and family members, it’s important to encourage older adults to drink enough fluids,” says Fielding. “They may not realise when they’re dehydrated.”
Regular water still wins
In the end, plain old water is still the best and most affordable way to stay hydrated. “You don’t need to spend extra money on fancy water,” Fielding says. “Unless you’re in extreme situations, like running a marathon or exercising in very hot weather, regular water is all your body needs.”
So, if you’re worried about what water to choose, don’t overthink it. Just fill your glass and drink up.
