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The Scoop on Types of Waters

Sharon Palmer

Water—the original beverage—is once again the coolest. And for good reason. Never has it been more fun to get your hydration on! With so many offerings—flat, flavored, fizzy, infused, filtered, even ionized—choosing can be dizzying. There are waters claiming health benefits, improved athletic performance, sophistication, or just a hip way to quench thirst. But are these amped waters really any better than plain water? Sorting out the differences between the different types of waters and aligning what you want from your H2O fix is the surest way to make a smart choice.

The Scoop on Types of Waters

 Herbal Lemon-Lime Mint Water

Sparkling

The new normal for water has a fizzy kick. At restaurants, home, and on-the-go, sparkling waters are a popular way to get your water fix. Many sparkling waters, such as flavor-infused, seltzer, tonic, and club soda have their distinct differences, but they all share a common source of their infused fizz: carbon dioxide.

  • Flavor-infused sparkling waters delight with fun flavors like cranberry lime, which are enhanced with natural fruit flavorings, artificial flavorings, or sometimes a small amount of fruit juice. They are generally unsweetened and calorie-free, though juice adds about 1- 15 calories per 8-ounce serving.
  • Tonic water contains added minerals and quinine, a compound that gives it a bitter taste. Sugar or high fructose corn syrup are often added to this common cocktail mixer, though some trendy tonic waters use other sweeteners, such as agave. A 12-ounce can or bottle contains about 30 grams of sugar and 115 calories.
  • Club soda is also infused with a combination of minerals, such as potassium sulfate, sodium chloride, and disodium phosphate, which may depend on the brand, as the mixture is intended to create a unique, slightly salty flavor. Club soda has no sugar and no calories.

Popular as they are, sparkling waters have not escaped controversy. The most common concern is that they may damage tooth enamel, promoting decay. Carbon dioxide lowers the pH of water, making it slightly more acidic. Though the research is limited, there is evidence that carbonation negatively affects enamel, but it also shows that it’s the added sugar combined with carbonation, such as in sugary sodas, that results in the greatest loss of enamel. According to the American Dental Association, sparkling water, because it is just slightly more acidic than flat water, is fine for teeth.

Mineral

Like spring water, natural mineral water originates from a protected underground water source that rises to the surface. Spring water is collected at its source, whereas mineral water flows over and through rocks, gathering minerals along the way. According to the Food and Drug Administration (FDA), which regulates bottled water, mineral water must contain at least 250 parts per million total dissolved solids, such as minerals or salts. Depending on the source, mineral waters, like Perrier, Evian, and Fiji, will differ in taste due to different amounts of minerals like calcium, magnesium, zinc, and sodium. Research shows that drinking mineral water is associated with higher diet quality, positive gastrointestinal effects, and improved skeletal and bone health due to the calcium bioavailability in mineral water. Some brands can have up to 4% of the Daily Value of calcium per serving, but others can have negligible amounts.

Alkaline

Water that has been treated to have a higher pH level than most tap or bottled waters is the next big thing in water. Alkaline water is thought by some—hordes of athletes and celebrities—to be better for health because acidic components are removed from the water, helping the body be “in balance,” which is thought to enhance health, from increasing energy to slowing aging. There is very limited research to support these claims. Thanks to the kidneys and digestive enzymes in the gut, the body naturally keeps itself in balance. Yet, brands like Essentia, Bai Antioxidant Water, Smartwater Alkaline, and Icelandic Glacial Natural Spring Water are banking on people believing in the power of a higher pH.

Electrolyte

Hydration is the tagline for electrolyte-infused water. Electrolytes are minerals, such as sodium, potassium, and magnesium, that help keep a balance of fluids in the body—essentially hydration. They also play a role in regulating blood pressure, muscle contraction, and blood pH. Regular tap water and even bottled waters provide about two to three percent of the recommended daily intake of some electrolytes. Brands like SmartWater, Dasani, and Nestle Pure Life purify their water and then add electrolytes, but concentrations vary by brand. Some are very low, but those designed to aid hydration, specifically in athletes, are higher in electrolytes but may also be high in sugars. Electrolytes are lost with sweat, so it’s a good idea to replenish them if exercising for an hour or longer, especially during intense exercise in a hot environment. Research shows that hydration and electrolyte replacement may improve performance, focus, and heart rate recovery time.

 

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