Is mineral water healthy?

Every person needs enough water for their body and organs to function properly. The amount of water or fluid we need per day varies. When we are thirsty, the body signals us that our supplies are running low. Therefore, we should strive for at least 1.5 to 2 liters of fluid per day. But not all water is the same. Tap water, mineral water, spring water and other varieties compete on the market. Mineral water is the most popular water in Germany. But is it really so healthy and good for us?

Water, the source of life

Water is a clear, colorless, tasteless and odorless liquid. The human body consists of more than 50 percent of it. A person would not survive for more than seven days if he did not consume water.

Water plays a vital role in our body. It is considered as:

• Heat Regulator
• Means of transport for blood, sweat and urine
• Solvent for almost all pulps
• Liquid building block for body cells and body fluids

Why is water so important for the body?

Individual water requirements depend on fluid losses through the skin, kidneys, intestines and lungs. They are balanced by drinking, eating and oxidation water, which is produced when fatty acids and glucose are burned.

The largest water-containing body organs – the brain, liver and muscles – are particularly susceptible to water deficiency. Physical performance drops by up to 20 percent when one to 1.5 liters of sweat are lost – about one percent of body weight.

A one to five percent water deficiency causes thirst, malaise, loss of appetite, increased heart activity and body temperature, and nausea. Because the blood has become thicker and more viscous, the heart now has to work harder.

A person who loses up to ten percent of water may experience dizziness, headaches, shortness of breath, difficulty walking, numbness of the limbs, and difficulty speaking.

Fluid loss of ten percent or more can result inserious pathological changes and even death, depending on how quickly the fluid is lost.

How much should we drink a day?

It is important for health that we drink enough fluids every day – preferably water or unsweetened tea. At least 1.5 liters of this should be drunk daily. Juice spritzers are also suitable if the ratio of water to juice is 3:1, since too high a concentration of juice also contains a lot of sugar and is therefore not beneficial to health.

How much water you need each day depends on your age and activity level . Older people generally need less water than, for example, athletes, who lose more fluid through sweating due to their extra activity.

Is it possible to drink too much water?

As with many other substances, with water the dose makes the poison. Too much water disturbs the body’s metabolism and mineral balance. One of the worst consequences is water intoxication, a condition in which the blood contains too little sodium.

However, to get to this state, very large amounts of water would have to be drunk in a very short time, and most people tend to drink too little. Thus, in everyday life, water intoxication is unlikely to occur. However, people with conditions such as diabetes should discuss their ideal drinking amount with their doctor.

How good is the tap water in Germany?

The quality of tap water in Germany has been excellent for many years. Therefore, it can also be used by pregnant women and young children without concern. Only in old buildings is a little caution required, because here the water pipes can sometimes be very old and still consist of lead or old pipes that can release harmful substances.

Also, some people fear contaminants such as viruses, bacteria or pesticides. In this case, an osmosis filter can be used to filter these substances out of the tap water and make the osmosis water drinkable.

Mineral water: the most popular thirst quencher

Mineral water is one of the most popular thirst quenchers in Germany: 140 liters (including medicinal water) are consumed per capita each year. Mineral water is the second most popular beverage after coffee, and consumers choose it based on taste. However, not all mineral waters are equally suitable for everyone.

Is mineral water healthy in principle?

Mineral water is formed naturally when rainwater infiltrates the ground and collects in large underground basins. Minerals are distributed throughout the various layers of rock that rainwater passes through on its way to the underground reservoir. The water is filtered, purified and thus enriched with minerals. How healthy a mineral water is, however, depends on the minerals it contains.

What ingredients should a good mineral water have?

The most important minerals in mineral water are calcium and magnesium. The mineral water should contain more calcium than magnesium. When measured against daily needs, a 3:1 ratio would be best. However, the 2:1 ratio is also fine because the two minerals are also absorbed through food and not just through drinking. According to the German Nutrition Society, a healthy adult needs 1,000 milligrams of calcium and between 300 and 400 milligrams of magnesium daily. Other signs of good mineral water are:

• Low sodium water of less than 10 mg per liter
• It contains much more calcium and magnesium than sodium.
• The sum of dissolved minerals should be around 500 mg per liter.
• Calcium and magnesium are in the ratio 2:1.

How healthy is carbonated mineral water?

It is often said that the carbonic acid in mineral water damages tooth enamel, causes hyperacidity or heartburn, or prevents weight loss. What’s really on it?

• Tooth enamel: The carbonic acid is not harmful to the teeth. Since it is a very unstable acid, it is exhaled and thus removed when drunk. Sustained consumption also has no degrading or corrosive potential.
• Fattening: According to one study, CO2 increases pressure on the stomach walls, which is thought to cause the body to produce more appetite-stimulating ghrelin hormones. Ghrelin does regulate the feeling of hunger, but only in a complex interaction with other hormones and factors. So far, there is no medically plausible evidence that carbonic acid could play a decisive role in this process.
• Heartburn: If you burp after drinking a glass of sparkling water and the gas rises from the stomach into the esophagus, you may also burp stomach acid in the process. This can lead to heartburn. People with a sensitive stomach or who suffer from reflux should therefore not drink too much or often carbonated beverages.
• Acidification: Water with carbonic acid actually has a lower pH value than water without and is therefore somewhat more acidic. However, the carbonic acid contained is relatively unstable and quickly decomposes again. Thus, the carbonic acid does not contribute to hyperacidity of the body.

Carbonated water is still available to consumers as an alternative to still water, and it has not been scientifically proven to be unhealthy. Although people with sensitive stomachs should not drink too much carbon dioxide, carbonated mineral water is generally just as healthy as water without fizz.

Is mineral water healthier than tap water?

Tap water may contain just as many minerals as bottled mineral water, but it is impossible to make a blanket statement about whether it is generally healthier. Tap water and mineral water differ in their mineral content and taste in the various regions of Germany. Thus, each water has a different composition and should be tested individually for its mineral content or for impurities.

Is mineral water suitable for children?

Infants consume about one-sixth of their body weight in fluid daily. Because of this high fluid turnover, even a low concentration of minerals in the water results in mineral absorption. At the same time, the kidneys of young children are still limited in their function. Therefore, it is difficult for them to excrete an excess of minerals. Infant formula should therefore be prepared with water low in minerals.

Can too much mineral water be harmful?

The claim that carbonic acid removes calcium from the bones is not true, according to the consumer advice center. Sparkling water has no harmful effects on the body and can be drunk without hesitation in most cases. However, as mentioned earlier, people who have sensitive stomachs should tend to drink still water, as the carbon dioxide can irritate the stomach even more and aggravate any stomach problems.

Can carbonated water prevent weight loss?

As already mentioned, it cannot be scientifically proven that carbonated water prevents you from losing weight. The mentioned study was not representative and was performed on rats. Thus, the results of the study cannot be generalized to the human general public.

On the contrary, the sparkling water can even promote weight loss:

• Drinking two glasses of carbonated water before a meal makes you feel satiated faster because it fills your stomach.
• Carbonic acid stimulates the mouth and throat, which leads to better blood circulation and increases energy consumption.
• Stomach and intestines are stimulated by the carbonic acid, which releases more digestive juices and boosts metabolism.
• The body is better supplied with nutrients, as valuable minerals are retained in the water by the carbonic acid.

FAQ

When it comes to mineral water, whether carbonated or non-carbonated, questions always come up. The most frequently asked questions are therefore answered here below.

How much mineral water should you drink a day?

It is recommended to drink at least 1 to 1.5 liters of water a day . Ideally, however, fluid intake should be between 2 and 2.5 liters or slightly higher, depending on activity level.

If too little water is drunk, the kidney has to concentrate metabolic waste products such as uric acid as well as toxins in order to excrete them in the urine. Even a small loss of water also has a detrimental effect on mental performance, according to current medical knowledge. Therefore, adequate hydration must be provided throughout the day.

In addition, it is also dangerous to drink too much water, because this amount must pass through the kidney and thus also stresses it.

What happens if you drink mineral water every day?

If you drink mineral water in the right quantity every day, you are usually doing your body some good. However, attention should be paid to which minerals are in the respective bottle and in what concentration. In addition, the aforementioned guideline values of fluid increase should be adhered to.

Mineral water: carbonated, medium or still?

Of course, it depends on the individual taste of the consumer which mineral water is preferred to drink. The most popular mineral water in Germany in 2021 was that with little carbonation. It is most often referred to as“medium” and had sales of approximately 4 billion liters.

Is drinking a lot of mineral water healthy?

A healthy adult should consume between two and three liters of fluid, some of which is also absorbed through food. Our body also produces some fluid through metabolism. A good rule of thumb is to consume 35 milliliters of fluid per kilogram of body weight .

Lack of fluids damages our kidneys in the long run, so it is important to drink plenty during the day. However, it is important to know that drinking too much water is also bad for your health. But even if you drink 3 liters, you are still far from it.

Conclusion

Mineral water or even tap water is a good beverage choice. Here, it does not matter much whether it has a lot of carbonic acid or none at all. The minerals contained in it are good for our body and the sufficient fluid intake is vital. It is recommended to drink between 2 and 3 liters of water daily, but at least 1 liter.

The problem is not that people drink too much water, but rather that they drink too little. It is worth checking that you are consuming your individual recommended daily allow ance. However, very large amounts of water can also be harmful or even fatal.