All about water: your source for optimal hydration and health

Water is not only the foundation of all life but also a significant factor for health and longevity. From the  choice of the right water to the optimal amount of drinking, there are many aspects to consider. Water makes up about 60-80% of human cells and tissues and is essential for cell function. It supports the construction and breakdown of cell components, chemical reactions, and the structure and function of proteins.

This article focuses on tap and mineral water, drinking habits, and what to look for in terms of quality.

Overview of different types of water

There is much discussion about water and its forms, and various terms circulate that we would like to clarify here.

Types of water differ in their mineral content, their pH value, and the method of treatment. These differences affect the quality and health impacts: 

• Hard water: Has a high content of magnesium and calcium, which increases the pH value and promotes absorption. Studies suggest that alkaline (basic) water can reduce inflammation, lower blood pressure, and decrease the risk of cardiovascular diseases.
• Water with high magnesium content ideally contains 8.3-19.4 mg/L magnesium, making it more alkaline and improving absorption. However, it does not change the body's pH value.
• 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 pollutants and thoroughly purify the water. It is safe to drink, but it may lose important minerals as a result.
• Water with molecular hydrogen: Contains an increased concentration of hydrogen and has a higher pH value. There are at least vague indications that this type of water affects inflammation  and improves cell hydration. It can be made at home by dissolving molecular hydrogen tablets.
• Structured water: The arrangement of the molecules changes through contact with certain solids or liquids. However, there is no scientific evidence for health benefits.
• Mineral water: In Germany, about 80% of the population regularly opts for mineral water. According to the Association of German Mineral Springs (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 study by Nature ("Endocrine Disruptors in Water"), hormonally active substances 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 Byproducts (DBPs): These arise as residues from the disinfection of tap water and can act as endocrine disruptors in high concentrations, negatively affecting fertility in men and women.
• Fluoride: Higher fluoride concentrations (≥0.5 mg/L) can disrupt thyroid function and impair health in the long term.
• Nitrate Contamination: Especially in agriculturally influenced regions, groundwater can be contaminated due to 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.Investigations by the EU on water hardness and mineral regulation emphasize the necessity of regular water analyses.

Drinking Water Regulations: Germany, Switzerland, and Austria

• In Germany, the Drinking Water Regulation (TrinkwV) governs the quality of water with strict limits for heavy metals, nitrate, and microbiological contaminants. The regulations are considered among the strictest in the world.
• In Switzerland, drinking water quality is controlled through food legislation. The focus is on microbiological purity and the avoidance of pollutants.
• Austria also has strict limits, especially for heavy metals like lead and copper, and places great importance on natural water resources.

Tests for Water Quality

There are various methods to test water quality:

• Chemical Tests: These measure specific pollutants such as nitrate, heavy metals (e.g., lead, arsenic) or pesticides. They are often conducted using photometry or chromatographic methods. In this process, samples are chemically prepared and the concentrations of the substances are quantified.
• Microbiological Tests: Check for pathogenic microorganisms such as Escherichia coli (E. coli) or enterococci. These tests are based on cultivation methods, where water samples are incubated on nutrient media to detect the presence of bacteria. Alternatively, molecular biological methods such as polymerase chain reaction (PCR) are used, which provide faster results.
• TDS meters (Total Dissolved Solids): These devices measure the totality of dissolved substances in 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 cost-effective and easy to use, but they do not provide 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 for real-time analysis of contaminants such as heavy metals or pesticides. These methods are particularly efficient and allow for continuous monitoring.

Filtration of tap water

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

• Activated carbon filters provide basic filtration and remove large particles as well as some chemical compounds. They are ideal for areas with minimal contamination. However, they may not effectively remove certain pollutants such as heavy metals (e.g., lead) or fluoride.Therefore, they are often insufficient in regions with heavily contaminated water. Alternatives such as table filter systems or reverse osmosis systems provide a more comprehensive purification in such cases.
• Table filter systems are more compact filter solutions that can purify larger amounts of water. They remove not only chemical substances but also heavy metals and some bacteria. 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 pressing water through a semipermeable membrane. This process removes nearly all impurities, including fluoride, lead, pesticides, and microplastics.Pre-filtration captures larger particles such as sand or rust, while activated carbon filters remove chemical pollutants like chlorine. The water is then pressed through the osmotic membrane, which retains even the smallest molecules like heavy metals. These systems are particularly suitable for areas with heavily contaminated water, but they require regular maintenance and have a relatively high water consumption, as untreated wastewater 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 level should also promote oral health in the long term, as acidic values can attack tooth enamel and the oral microbiome.

Practical tips:

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

Comparison of tap water quality: Munich vs.Berlin

To compare the key parameters of the tap water from Munich and Berlin, we examined the data on magnesium, potassium, sodium, and potential contaminants:

The tap water in Munich is therefore richer in minerals, especially in magnesium and calcium, and has a lower burden from contaminants. Berlin tap water has lower mineral values, but is still drinkable and meets the (strict by international comparison) legal standards. 

Mineral Water: Properties and Recommendations

Mineral water is a natural product that is sourced 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 minimally treated, which guarantees its purity and quality.

Properties of Mineral Water:

• Purity: Since it comes from deep underground sources, mineral water is often free from pollutants such as pesticides or nitrates.
• Mineral Content: Depending on the source, the content of calcium, magnesium, and sodium 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 purchasing:

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

Juice fish as an energy and fluid source

Liquids from fresh fruits and vegetables obtained through juicing have optimal water quality.The water contained in them is considered particularly pure and biologically active, as it is naturally enriched with vitamins, minerals, and electrolytes.

Special properties:

High purity level:
The water in fresh fruits and vegetables undergoes natural filtration processes in the plants. It is free from artificial additives and pollutants 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 enriched with water-soluble vitamins (e.g.Vitamin C and B vitamins) and antioxidants that can simultaneously improve fluid absorption and reduce oxidative stress.

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

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

Optimize hydration: Recommendations from expert Dr. Huberman

Dr. Andrew Huberman, scientist and expert who has examined this topic in detail, 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. Fluid intake throughout the day: Start the day with an adequate amount of water, as the kidneys work particularly efficiently in the first 10 hours after waking up. The goal is to drink about 2.4 liters (equivalent to about 8-10 glasses of water) during this time. Distribute the fluid intake in small portions, e.g., 500 ml right after getting up and another 500 ml spread throughout the morning.
2. Hydration and hormone balance: The hormone Vasopressin regulates kidney function and influences fluid excretion. Good hydration in the first hours of the day helps stabilize 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. Especially during intense sweating, physical activity, or caffeine consumption, Dr. Huberman recommends integrating electrolytes into fluid intake. This can be achieved through special electrolyte drinks or by adding a small amount of salt to water.
4. Caffeine and Hydration: Since caffeine has a diuretic effect, fluid needs should be adjusted. Huberman recommends drinking double the amount of water (about 480 ml) for every caffeinated beverage (e.g., a cup of coffee with 240 ml). Ideally, the water should be enriched with electrolytes to effectively compensate for fluid loss.

These strategies can help to optimally supply the body with fluids, increase concentration, and support physical performance.

This way, you are optimally supplied with water in everyday life

The choice and consumption of water are crucial factors for our health. The right combination of water, electrolytes, and conscious drinking habits can contribute to optimal hydration and enhance overall well-being.

Water for everyday life

• Coffee and tea: Contrary to previous assumptions, these beverages contribute to fluid intake in moderation. Additional electrolytes can help to compensate for potential fluid loss.
• Juices and Soft Drinks: These should only be consumed in moderation, as they often contain unwanted calories and sugars. Water remains the best choice.
• Filtration: In regions with potential pollutant exposure, such as old pipe systems, the use of filtration systems is recommended to improve water quality.
• Planning Hydration: Start the day with a glass of water and make sure to distribute your fluid intake throughout the day. Electrolytes like sodium, potassium, and magnesium can be particularly helpful during higher exertion or caffeine consumption.

With these simple measures, hydration can be effectively supported and long-term health promoted.