In the dog days of summer, we’re all looking for ways to keep cool and stay hydrated. Chances are the next time you head to the store for a refreshing bottle of water, you’ll be met with shelves — and sometimes aisles — of options.
In particular, the market is booming for so-called functional waters, which may provide benefits beyond hydration, such as vitamins, minerals, herbs or even oxygen.
As established by the Food and Drug Administration, bottled water may be classified as artesian well water, mineral water, spring water or well water. Some bottled waters simply contain tap water that’s been treated to make sure it’s safe to drink. With the exception of mineral water, bottled waters will quench your thirst as well as any other water, but they don’t necessarily provide additional health or nutrition benefits. Functional waters, on the other hand, promise to keep the body in balance, cleanse, nourish and hydrate. But do those claims, umm, hold water? Let’s take a look.
[See: 8 Ways to Stay Hydrated This Summer Without Drinking Water.]
Mineral Water
Often sourced from remote locations in Europe, mineral water can provide calcium, magnesium, potassium and sodium. From a slightly salty taste to no taste at all, the flavor and mineral load you get in each sip will vary by the brand.
Mineral water can contribute a significant amount of minerals to your diet. If you’re watching your sodium intake, be sure to check the labels, since some mineral waters can get a bit salty.
Sparkling Water
Sparkling water is carbonated water that often includes the essence of fruit and no added sugars. These fizzy drinks are filling the shelves with plenty of enticing flavor combinations. Recent concerns over the acidity of these drinks and its effect on tooth enamel are worth considering if you drink them regularly.
Though it doesn’t provide any additional health benefits, sparkling water is a no-calorie way to add a little fizz to your hydration game. They are not sweet but provide a hint of flavor when you want it.
Flavored Water
In this category, you’ll find drinks that are sweetened with sugars and syrups, fruit juice, artificial sweeteners and other ingredients, including licorice, monk fruit or stevia. Those using alternative sweeteners generally have no to low calories, while those with sugar can contain many calories per sip.
Take a look at the label to judge flavored waters for yourself. I prefer to drink regular water or tea, but if you want a little flavor, opt for sparkling water or flavored waters with little or no added sugars.
[See: 12 ‘Unhealthy’ Foods With Health Benefits.]
Alkaline or pH-Balanced Water
Touted as a way to keep the body in balance, alkaline waters have become popular in the past couple years. Luckily, the kidneys and a number of mechanisms help keep our body’s pH tightly controlled. In fact, we wouldn’t survive long if that delicate balance were upset. As such, there’s no current evidence that our body needs alkaline water to keep us in balance. However, drinking alkaline water enhanced with minerals — particularly calcium — may provide potential bone health benefits.
Coconut and Other Plant Waters
Coconut water is the watery liquid found in young coconuts (the green ones). With about 45 calories per cup, coconut water contains electrolytes, such as magnesium, potassium and sodium, and a small amount of carbohydrate, making it an attractive way to rehydrate after vigorous exercise.
Coconut water can add a little extra flavor and a dose of electrolytes to your day or morning smoothie. Be mindful that electrolyte levels vary widely with the ripeness of the coconut. Also, choose the unsweetened option to avoid added sugar and calories.
Other plant waters, such as artichoke, birch, cactus, maple and watermelon water, are also available, but these are so new that research regarding any health benefits is scant.
Activated Charcoal Water
With a chalky, dark gray appearance and a big price tag, this one may be a little hard to chug. Marketed with claims that it will cleanse the body, charcoal water is not recommended for hydration.
[See: What to Eat and Drink During Menopause.]
When it comes down to it, the goal is to quench your thirst. Luckily, that can be done with any of these functional waters, except the activated charcoal water. So when going through the water aisle, make a choice based on your flavor preference, any desire for added health benefits and how much you’re willing to spend.
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