General Wellness, Cardiometabolic Health, Men's Health, Sports Nutrition, Women's Health

Which Water Is Best? Comparing 10 Types for Hydration

Submitted by the Metagenics Marketing Team

We all know hydration is essential—especially as the weather warms up and we spend more time outdoors. But with so many water options available, from tap to alkaline to vitamin-infused, it’s easy to wonder: Does the type of water you drink really matter?

Let’s take a closer look at 10 different kinds of water to see which ones actually hold up.

Understanding the Different Types of Water

1. Tap water: Is it safe?

Tap water flows straight from your kitchen faucet and is regulated for safety. However, concerns about contaminants—including bacteria, pesticides, heavy metals, and even glyphosate—have led many people to explore alternatives.^1,2

If you’re curious about the quality of your local tap water, the Environmental Working Group (EWG) offers reports based on ZIP codes. But keep in mind that government-set safety limits may be outdated, with some regulations unchanged for over 20 years.^1-4

For those who prefer a safer, more sustainable option, filtration systems—ranging from simple activated charcoal filters to advanced reverse osmosis systems—can help remove contaminants.

2. Purified water: Extra clean or overprocessed?

Purified water starts as tap or groundwater but goes through additional treatment to remove chemicals, bacteria, and impurities. This process can include reverse osmosis or ion exchange.⁵

To be labeled “purified,” water must meet EPA regulations, allowing no more than 10 ppm (parts per million) of solids like calcium, heavy metals, and ammonia, and its pH must be in the range of 5–7.⁵ The downside is that purified water also removes beneficial minerals like fluoride, which is commonly added to tap water for dental health.

3. Reverse osmosis water: A high-tech cleanse

Reverse osmosis (RO) water is purified using ultrathin membranes that remove contaminants, including microbial pollutants and organic compounds. It’s a cost-effective way to ensure water purity. However, just like other purified options, RO systems also strip away essential minerals from drinking water. Plus, they require regular maintenance to ensure effectiveness.^6,7

4. Distilled water: Ultra-pure, but missing minerals

Distilled water is a traditional form of purified water, created by boiling water and condensing the steam back into liquid, effectively removing impurities and contaminants. As with other types of purified water, minerals are also removed in the distillation process.⁸ While it’s safe to drink, it shouldn’t be your only source of hydration, as the lack of minerals may not be ideal for long-term consumption. On the plus side, since it is so pure, distilled water is an inexpensive and convenient option for many household uses, such as filling steam irons, humidifiers, and car batteries.

5. Spring & glacial water: Natural doesn’t always mean pure

Many bottled waters claim to come from natural springs or glaciers, where groundwater reaches the surface naturally. Depending on the source, these waters may contain healthy minerals—or unwanted bacteria and pollutants.⁹Glacial water may sound pure and clean, but its quality varies. Some sources test above safe contaminant levels, so it’s not always as pure as the label suggests.¹⁰

6. Mineral water: The natural choice

Mineral water is sourced from underground reservoirs and naturally contains at least 250 ppm of essential minerals like magnesium, calcium, potassium, and sodium—nutrients your body needs but can’t produce on its own.^11,12Mineral water may also be carbonated or treated to remove contaminants, but it retains more of the good stuff your body needs.¹¹

7. Sparkling water: A fizzy favorite

If you enjoy a little fizz, sparkling water is infused with carbon dioxide for a bubbly texture. It is often sold as soda water, seltzer water, or club soda. It’s a great low-calorie alternative to soda, but be sure to check labels—some flavored varieties contain added sugars.¹³

8. Alkaline water: A health trend worth trying?

Alkaline water has a higher pH (typically 8 or above) compared to regular tap water (pH 6.5–8.5).¹⁴ It also contains alkaline minerals like calcium, magnesium, and potassium. These minerals give alkaline water antioxidizing properties.¹⁵Alkaline water tends to have a bitter taste and can cause deposits in pipes if the tap water is naturally alkaline.¹⁶

Some claim alkaline water neutralizes acid in the body, improves hydration, and helps with digestion. However, research shows your body already has its own built-in system to regulate pH. Overconsumption can even lead to skin irritations, nausea, and digestive issues.^17,18

Some small studies suggest an alkaline-rich diet may support bone health, blood pressure, and oxygen levels, but the evidence is limited.¹⁶ Keep in mind, an alkaline diet isn’t the same as drinking alkaline water—other factors, like plant-based foods, may drive the benefits.

9. Well water: A private source with hidden risks

Around 13 million homes in the U.S. rely on private wells for drinking water.Well water is groundwater accessed by drilling and then brought to the surface through a pump system. Well water is not regulated by the EPA—meaning homeowners are responsible for testing and treating their own supply. Since well water can contain minerals, bacteria, and contaminants, regular testing is key to ensuring its safety.¹

10. Vitamin-infused water: Healthy or just hype?

Vitamin-infused bottled water is often marketed as a quick nutrient boost, but not all options are created equal. Many contain added sugars, and the included vitamins may not be ones your body needs. If you already follow a balanced diet, you’re likely getting sufficient nutrients—so don’t assume these waters are a “healthier” choice without checking the label.²⁰

Instead, consider electrolyte formulas such as Metagenics Endura® Electrolytes Powder, that include essential vitamins and minerals to support hydration and overall wellness, helping you replenish fluids and stay energized throughout the day.

The bottom line: Which water is best for your health?

With so many options, choosing the right water comes down to your health needs, budget, and environmental concerns.

If convenience matters most, tap water plus a filter is a great choice.
If you prefer extra purity, reverse osmosis or distilled water is highly filtered but lacks minerals.
If you want natural minerals, mineral or spring water is your best bet.
If you’re on a well system, regular testing and treatment are essential.
If you love carbonation, sparkling water can be a great alternative to soda.

So, next time you reach for a glass or bottle—which water will you choose?

References

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Azoulay A et al. J Gen Intern Med. 2001;16(3):168–175.
Environmental Working Group. https://www.ewg.org/tapwater/ewg-standards.php.
Centers for Disease Control. https://www.cdc.gov/healthywater/drinking/public/water_treatment.html.
Keyashian M. Water Systems for Pharmaceutical Facilities, in Fermentation and Biochemical Engineering Handbook (Third Edition). Elsevier Inc. 2014.
Yang Z et al. Polymers (Basel). 2019;11(8):1252.
Dupont RR et al. Utah State University Reports. 1982. https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1504&context=water_rep.
Fletcher J. https://www.medicalnewstoday.com/articles/317698#_noHeaderPrefixedContent. Accessed March 30, 2021.
US Geological Survey. https://www.usgs.gov/special-topic/water-science-school/science/springs-and-water-cycle?qt-science_center_objects=0#qt-science_center_objects.
Erickson ML et al. Science of The Total Environment. 2019;694:133735.
Quattrini S et al. Clin Cases Miner Bone Metab. 2016;13(3):173–180.
US Food & Drug Administration. https://www.fda.gov/consumers/consumer-updates/bottled-water-everywhere-keeping-it-safe.
Smith A. https://www.medicalnewstoday.com/articles/is-carbonated-sparkling-water-bad-for-you#compared-to-other-drinks.
World Health Organization. https://www.who.int/water_sanitation_health/dwq/chemicals/ph_revised_2007_clean_version.pdf.
Chyki J et al. Biol Sport. 2017;34(3):255–261.
MacGill M. https://www.medicalnewstoday.com/articles/313681.
Cleveland Clinic. https://health.clevelandclinic.org/alkaline-water-dont-believe-the-marketing-hype/.
UCLA Health. https://connect.uclahealth.org/2018/08/31/ask-the-doctors-is-water-with-a-high-ph-safe-to-drink/.
US Environmental Protection Agency. https://www.epa.gov/privatewells.
Bjarnadottir A. https://www.healthline.com/nutrition/5-reasons-why-vitaminwater-is-a-bad-idea.