Benefits and Consumption of Mineral Water: How Much Should You Drink Daily?
As an avid researcher on emerging health trends, I am often asked about the benefits of drinking mineral water and how much one should consume each day. In this comprehensive guide, I will cover everything you need to know about mineral water, including its definition, potential benefits, risks, and how much you should aim to drink daily.
What is Mineral Water?
Mineral water refers to underground water obtained from mineral springs that contains various dissolved minerals, including salts and sulfur compounds. It differs from regular drinking water by having a mineral content of at least 250ppm. Mineral water is also naturally carbonated as it emerges from the ground.
This is notably different from sugary soft drinks, fruit-flavored sodas, or tonic water that are made by adding minerals and carbonation to regular purified water. So while the term "mineral water" conjures up images of natural spring water, not all bottled drinks labelled mineral water are the same.
Potential Benefits of Mineral Water
Provided it is naturally sourced mineral water and drunk in moderation, there are some potential benefits:
Digestive Aid
The carbonates and natural carbonation found in mineral water can help digestion after eating and have a relaxing effect on the stomach. The European Food Information Council suggests drinking one or two small bottles with meals to aid digestion.
Hydration
Naturally carbonated water with mineral content can help hydrate the body quickly and effectively, especially after intense bouts of exercise or sweat-inducing activity.
Bone Health
Some mineral waters contain calcium and magnesium which we need for building healthy bones. However, levels are typically low and mineral water should not be relied on as a key source.
Detoxification
Trace minerals in some mineral waters may help remove toxins. However, evidence on this benefit is limited.
Again, these benefits appear to be most pronounced when consuming mineral water in moderation with food or after exercise.
Risks and Concerns Around Mineral Water
Mineral water is generally safe to drink and without specific health risks if sourced properly. However, there are some important things to keep in mind:
Over-Consumption
Drinking more than 2-3 bottles of mineral water daily, especially with meals, can neutralize stomach acid and impair digestion according to Dietitians of Canada. Moderation is key.
Mineral Deficiency
While mineral water contains beneficial minerals, levels can vary hugely between brands. Relying solely on mineral water to obtain daily mineral needs is not recommended.
Kidney Health
There are online claims that calcium-rich mineral water causes kidney stones. However, studies show mineral water with calcium is safe for healthy people without increased risk. Still, those prone to kidney stones should consult their doctor.
In essence, mineral water is safe for most people if drunk in moderation as part of a healthy diet. It should complement a diet high in fruit, vegetables, fiber, and water – not act as a replacement.
How Much Mineral Water Should You Drink Daily?
There are no official guidelines for how much mineral water to drink daily. As a general rule of thumb I recommend:
- 1-2 small bottles (350ml each) per day
- Drink mainly with meals as a digestive aid
- Do not drink more than 500ml (2 cups) at once
- Avoid drinking more than 1 liter (4 cups) daily
Pregnant women, those with kidney disorders, or on reduced sodium diets should consult a medical professional before regularly consuming mineral water. Children should avoid over-drinking as it may impact bone development.
The Bottom Line
Mineral water, when drunk in moderation, can be a healthy addition to an overall nutritious diet. Its naturally occurring carbonation and mineral content offers mild benefits for digestion, hydration, and potentially bone health.
However, it should not be seen as a magic elixir that offers special health benefits beyond a normal healthy diet. Focus instead should be on eating a rainbow of fruits and veggies, staying active, and drinking at least 2 liters of normal water daily.
I hope this detailed overview dispels any myths around mineral water benefits and provides an evidence-based guide to moderate consumption. Stay happy and healthy!