What it is:
Water is essential for daily functions, including carrying nutrients, oxygen, and waste to/from cells. The recommended amount of water you should consume is dependent on sex, age, activity level, and body composition, but the current generally recommended amounts are:
For females: 65 - 100 oz per day
For males: 90 - 125 oz per day
We’re looking to explore what your water should contain and how it may affect your body burden. The structure of water interacts in different scenarios within the body as it is formed of two hydrogen molecules and one oxygen molecule (dihydrogen monoxide). This has led to multiple wellness company claims on how alkalinity, filtration, and electrolytes are utilized.
Purported claims:
pH
Alkaline bottled water
Better hydration, improved digestion, and the ability to neutralize acid in the body
H-2 Rich water
Antioxidant properties of reducing oxidative stress, inflammation, and improving athletic performance.
Filtration
Reverse osmosis filters remove protozoa, viruses, bacteria, and chemical contaminants.
Remineralization
Need to replace minerals regularly.
What the science says:
pH and Alkaline Water
The pH of a substance indicates the balance of hydrogen in its negative or positive states. Hydrogen is responsible for the acidity and alkalinity of a substance depending on whether there are more positively charged hydrogens (i.e. hydroniums) or negatively charged hydrogens (i.e. hydroxyls).
Higher ratio of Positive Charges = Low pH = Acidic
Higher ratio of Negative Charges = High pH = Alkaline
It is placed on a scale from 0 to 14. 0 is acid, 7 is neutral (pure water), and 14 is alkaline. The higher or lower on the scale you go, the more reactive the substance as it tries to rebalance itself. Pure water (7.0 neutral) is devoid of any minerals or tactics that have changed its balance. Alkaline water tends to have a pH of ~9.
Your gastrointestinal system has different pH values along its channels. The first point is your highly acidic stomach (~2.0). Therefore, whether you consume regular water (~7.0) or bottled alkaline water (~8.5), the first point it will meet is your stomach acid.
Stomach acid is given a bad rep, for it’s primarily thought about when it’s malfunctioning and out of balance, such as heartburn or acid reflux. However, a well-functioning acidic stomach is highly protective from bad bacteria and efficiently breaks down food for better absorption. Anything that meets your stomach will interact with its carefully chosen acidity.
Natural alkaline water resources, such as aquifers or natural springs, have passed through a natural underground source, picking up minerals, such as calcium and magnesium, along the way, leading to its alkalinity. The minerals are then absorbed, contributing to your overall required mineral intake and the basis of the claimed benefits of alkaline water overall. Hard water is high in dissolved minerals (calcium and magnesium), which is a pain for the pipes, but is generally more alkaline.
Bottled alkaline water can come from any source, including many of the same sources as public tap water, which is then ‘enhanced’ to be sold. An ionizer device makes the tap water alkaline, hence sometimes being labeled alkaline ionized water. It is water with dissolved ions, unlike natural alkaline water, which has a higher pH due to the minerals contained within. The proposed health claims of ionized alkaline water have yet to be proven in research studies.
When the ionized alkaline water meets the stomach acid, the ions are neutralized, and the stomach carries on as usual. Our bodies are built to regulate and maintain homeostasis. Adding in a more alkaline substance, such as ionized water, or even chronic consumption of indigestion tablets (e.g. Tums) means the stomach works harder to produce more acid and can lead to improper digestion and even higher acid production levels.
Another factor to consider is that commercially sold Alkaline water tends to come in plastic bottles. The microplastics contained within are more likely doing more harm than the proposed benefits of the slight pH change in the bottled water. We discuss lowering this toxin burden in our True Detox blog post.
Antioxidants and h2-Rich Water
Although water is not an antioxidant in itself, it supports enzymatic reactions and can dilute free radicals and toxins. Water is a vital cofactor for antioxidant enzymes to function correctly and makes detrimental items less concentrated and, therefore, less harmful.
Hydrogen or h2-rich water is again from many of the same sources as public tap water, but then ‘enhanced’ by slightly increasing the free hydrogen atoms within. The idea is that the free hydrogens can bind to harmful oxidants created during exercise. Hydrogen tablets that dissolve in water follow the same concept. Small preliminary studies (Zhou, 2023) have shown possible reduced oxidative stress and muscle fatigue in small groups of young male athletes. However, the research is limited, and extensive studies would need to validate any claims.
Filtering
For the most part, water filtration standards in the USA are high. However, there are more than 84,000 chemicals in circulation, <10% of which we have health safety data. It is primarily up to individual consumers to protect themselves and their families from environmental toxins.
For example, tap water is treated with chlorine to protect against potentially harmful microorganisms that can grow in pipes. However, chronic consumption of high amounts of chlorine can be toxic.
Although the drinking water quality is assessed at the source, it can still pick up contaminants on its journey to your tap through the pipes. Filtering your tap water gives you better control over the end result and can decrease your long-term toxic burden.
To better understand the possible contaminants and chemicals in the tap water in your area, check out the municipal water info available at EWG.
The best current process is Reverse Osmosis (RO), a type of forced filtration. Reverse Osmosis (RO) is the process of forcing water through membranes to remove detrimental substances. According to the CDC, RO systems “will remove common chemical contaminants (metal ions, aqueous salts), including sodium, chloride, copper, chromium, and lead; may reduce arsenic, fluoride, radium, sulfate, calcium, magnesium, potassium, nitrate, and phosphorous”. They are also effective at removing protozoa, viruses, and bacteria.
Therefore, RO filtration may be especially helpful for those with compromised immune systems (e.g., cancer) or sodium issues (e.g., those with high blood pressure, kidney disease or liver disease). Filtration is an overall healthy change that is easy to implement no matter your health or circumstances.
After implementing a filter system, don’t forget to review your mineral intake. Remineralization is the addition of minerals to filtered water, as inadequate mineral levels can affect a whole host of functions, such as the reactions responsible for hormone production, thyroid health, detoxification, stomach acid production, and digestion. If you choose to use filters, ensure you’re not depriving yourself of the good stuff! You can replenish your electrolytes via a whole host of options, but whole foods are especially rich in them. Add potatoes, bananas, kale, spinach, citrus, almonds, pumpkin seeds, and yogurt into your daily routine. Also, don’t forget the other core minerals such as sodium, iron, fluoride, copper, and zinc.
Our take:
Utilizing a reverse osmosis (RO) home filter system and replacing the minerals will keep you in good stead. Source your electrolytes and antioxidants from whole food and stay well hydrated (~35ml of water per kg of body weight per day) to optimize your health.
Will this benefit you?
Yes, taking control of your daily water habits will help relieve some body burden and give you tighter control of your health. You don’t have to be obsessive, but creating everyday habits that are consistently healthy will allow you a larger threshold of quality health to work with now and in the future.
Still curious to try it? If you do, here’s what to keep an eye on:
Incorporating a filter system and remineralizing your water is unique to each person, depending on their lifestyle, goals, and other health data. Speak with your Client Advocate to implement a hydration program that works best for your lifestyle and needs.
References and additional reading:
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