All about water: your source for optimal hydration and health

Water is not only the basis of all life, but also a not insignificant factor for health and longevity. From choosing the right water to the optimal amount to drink , there are many aspects to consider. Water makes up around 60-80% of human cells and tissue and is essential for cell function. It supports the formation and breakdown of cell components, chemical reactions and the structure and function of proteins.

This article is all about tap and mineral water, drinking habits and what to look out for in terms of quality.

Overview of different types of water

There is a lot of talk about water and its forms, and there are different terms circulating that we would like to uncover here.

Water types differ in their mineral content, their pH value and the type of treatment. These differences influence the quality and health effects:

• Hard water: Has a high content of magnesium and calcium, which increases the pH value and promotes absorption capacity. Studies suggest that alkaline (basic) water can reduce inflammation , lower blood pressure and reduce the risk of cardiovascular disease.
• Water with a high magnesium content ideally contains 8.3-19.4 mg/L magnesium, which makes it more alkaline and improves absorption capacity. However, it does not change the pH value of the body
• Distilled water: Removes calcium and magnesium. Due to the health benefits of these ions, this type of water should not be consumed. It is often used in laboratories.
• Reverse osmosis water: Filtration processes remove many contaminants and purify the water extensively. It is safe to drink, but can lose important minerals as a result.
• Water with molecular hydrogen: Contains an increased concentration of hydrogen and has a higher pH value. There is at least vague evidence that this type of water influences inflammation and improves cell hydration. It can be prepared at home by dissolving molecular hydrogen tablets.
• Structured water: The arrangement of molecules changes on contact with certain solids or liquids. However, there is no scientific evidence of health benefits.
• Mineral water: In Germany, around 80% of the population regularly drink mineral water. According to the Verband Deutscher Mineralbrunnen (VDM), the per capita consumption of mineral water is around 130 liters per year.

Quality of water

Contaminants in water

Mineral water and tap water can contain contaminants such as nitrate, heavy metals, microplastics and disinfection by-products (DBPs). According to the Nature study ("Endocrine Disruptors in Water"), endocrine disruptors in water can impair endocrine functions. Microplastics, which have been detected in both bottled and tap water, could potentially trigger inflammatory processes in the body, according to current research.

• Disinfection by-products (DBPs): These are formed as residues from the disinfection of tap water and, in high concentrations, can act as endocrine disruptors that negatively affect fertility in men and women.
• Fluoride: Higher fluoride concentrations (≥0.5 mg/L) can disrupt thyroid function and affect long-term health.
• Nitrate pollution: Especially in agricultural regions, groundwater can be polluted by excessive fertilization. Nitrate is converted to nitrite in the body, which is associated with certain types of cancer.
• Old pipes: Tap water can be contaminated with lead or copper from old pipes. While copper supports essential functions in the body in moderation, excess amounts can be toxic. EU studies on water hardness and mineral regulation, emphasize the need for regular water analysis.

Drinking water regulations: Germany, Switzerland and Austria

• In Germany , the Drinking Water Ordinance (TrinkwV) regulates the quality of water with strict limits for heavy metals, nitrate and microbiological contaminants. The regulations are considered to be among the strictest in the world.
• In Switzerland , drinking water quality is controlled via food legislation. The focus is on microbiological purity and the avoidance of harmful substances.
• Austria also has strict limits, particularly for heavy metals such as lead and copper, and attaches great importance to natural water resources.

Tests for water quality

There are various methods for testing water quality:

• Chemical tests: These measure specific pollutants such as nitrate, heavy metals (e.g. lead, arsenic) or pesticides. They are often carried out using photometry or chromatographic methods . Samples are chemically prepared and the concentrations of the substances are quantified.
• Microbiological tests: Testing for pathogenic microorganisms such as Escherichia coli (E. coli) or enterococci. These tests are based on cultivation methodsin which water samples are incubated on culture media to detect the presence of bacteria. Alternatively, molecular biological methods such as the polymerase chain reaction (PCR) are used, which provide faster results.
• TDS measuring devices (Total Dissolved Solids): These devices measure the total dissolved substancesin water, such as minerals, salts or organic substances. The value is given in ppm (parts per million). A low TDS value indicates low mineralization, while a higher value indicates mineral-rich water. TDS meters are inexpensive and easy to use, but do not provide any information about the specific composition.
• Electrical conductivity measurement: This method determines the amount of ionic substances in the water. Higher conductivity means more dissolved ions, such as sodium, calcium or chloride. Conductivity is measured in microsiemens per centimeter (µS/cm) and correlates with the TDS value.
• Sensor-based analyses: Modern technologies use sensors to analyze contaminants such as heavy metals or pesticides in real time. These methods are particularly efficient and allow continuous monitoring.

Filtration of tap water

Filtration of tap water can help to remove potential impurities. It is important to consider the type of contamination in order to select the appropriate filtration system:

• Activated carbon filters provide basic filtration and remove large particles and some chemical compounds. They are ideal for areas with minimal contamination. However, they cannot effectively remove certain pollutants such as heavy metals (e.g. lead) or fluoride. They are therefore often not sufficient in regions with heavily contaminated water. Alternatives such as table filter systems or reverse osmosis systems offer more comprehensive purification in such cases.
• Table filter systems are more compact filter solutions that can purify larger quantities of water. They remove heavy metals and some bacteriain addition to chemical substances. These systems are particularly suitable for households with medium water consumption and offer a balanced combination of efficiency and ease of use.
• Reverse osmosis systems or whole house systems provide the most effective filtration by forcing water through a semi-permeable membrane. This process removes nearly all contaminants, including fluoride, lead, pesticides and microplastics. Pre-filtration traps larger particles such as sand or rust, while activated carbon filters remove chemical pollutants such as chlorine. The water is then pressed through the osmosis membrane, which retains even the smallest molecules such as heavy metals. These systems are particularly suitable for areas with heavily polluted water, but require regular maintenance and have a relatively high water consumption, as unfiltered waste water is produced.

pH value of water

The pH value of water indicates whether it is acidic, neutral or alkaline. Drinking water should have a pH value between 6.5 and 9 , as this range is considered optimal for supporting physiological functions. Alkaline water (pH > 7) is associated with antioxidant properties that can neutralize free radicals. A balanced pH value should also promote long-term oral health, as acidic values can attack tooth enamel and the oral microbiome.

Praktische Tipps:

• Measure the pH of your drinking water with test strips or a digital pH meter.
• In regions with calcareous water, the pH value is often naturally in the alkaline range, which is beneficial.
• If the pH value of your water is too low, a simple water filter with an activated carbon filter can help to reduce unwanted acids.

Comparison of tap water quality: Munich vs. Berlin

To compare the most important parameters of tap water in Munich and Berlin, we examined the data on magnesium, potassium, sodium and potential impurities:

The tap water in Munich is therefore richer in minerals, especially magnesium and calcium, and has a lower level of contamination. Berlin tap water has lower mineral values, but is still drinkable and meets the legal standards (which are strict by international standards).

Mineral water: properties and recommendations

Mineral water is a natural product that is extracted from an underground spring and is naturally rich in minerals such as calcium, magnesium or sodium . It is bottled directly at the source and may only be treated minimally, which guarantees its purity and quality.

Properties of mineral water:

• Purity: As it comes from deep underground sources, mineral water is often free from harmful substances such as pesticides or nitrates.
• Mineral content: Depending on the source, the calcium, magnesium and sodium content can vary. Calcium-rich water supports bone health, while magnesium-rich water promotes muscle function.
• Versatility: Carbonated mineral water is refreshing and has a longer shelf life, while still water is gentler on the stomach.

Practical tips for buying:

• Pay attention to the label: Look for information such as "high in calcium" (over 150 mg/l) or "high in magnesium" (over 50 mg/l) to adjust the water to your individual needs.
• Avoid high sodium levels (over 20 mg/l) if you need to take care of your blood pressure.
• Choose regional mineral waterto reduce the environmental impact of transportation.

Fish juices as a source of energy and hydration

Liquids from fresh fruit and vegetables obtained by juicing have optimal water quality. The water they contain is considered to be particularly pure and biologically active, as it is naturally enriched with vitamins, minerals and electrolytes.

Special properties:

High degree of purity:
The water in fresh fruit and vegetables undergoes natural filtration processes in the plants. It is free from artificial additives and contaminants that are often found in processed water or industrial beverages.

Natural electrolytes:
It contains essential electrolytes such as potassium, magnesium and calcium, which support the body's fluid balance and promote cell function.

Hydration and nutrients:
The water is replenished by water-soluble vitamins (e.g. Vitamin C and B vitamins) and antioxidants, which can simultaneously improve fluid absorption and reduce oxidative stress.

Natural balance:
Unlike in processed beverages, the balance between sugar, water and micronutrients remains intact, ensuring better bioavailability.

Nevertheless, freshly squeezed fruit juices should only be consumed in moderation.

Optimize hydration: Recommendations from expert Dr. Huberman

Dr. Andrew Huberman, a scientist and expert who has taken a closer look at this topic, emphasizes the importance of a targeted hydration plan to promote cognitive and physical performance as well as overall health. He recommends the following strategies for maximum health and quality of life:

1. Drink plenty of water throughout the day: Start the day with a sufficient amount of water, as the kidneys work particularly efficiently in the first 10 hours after waking up. Aim to drink about 2.4 liters (equivalent to about 8-10 glasses of water) during this periodDivide the amount you drink into small portions, e.g. 500 ml directly after getting up and another 500 ml spread over the morning.
2. Hydration and hormone balance: The hormone vasopressin regulates kidney function and influences fluid excretion. Good hydration in the first few hours of the day helps to stabilize the fluid balance and prevent dehydration. In the evening, fluid intake should be reduced to avoid frequent urination during the night.
3. Electrolytes: Electrolytes such as sodium, potassium and magnesium play a crucial role in cell function and maintaining fluid balance. Dr. Huberman recommends integrating electrolytes into your fluid intake, especially during intense sweating, exercise or caffeine consumption. This can be achieved by drinking special electrolyte drinks or adding a small amount of salt to water.
4. Caffeine and hydration: As caffeine has a diuretic effect, fluid requirements should be adjusted. Huberman recommends drinking twice the amount of water (about 480 ml) for each caffeinated drink (e.g. a 240 ml cup of coffee). Ideally, the water should be enriched with electrolytes to effectively compensate for fluid loss.