All About Water: Your Source for Optimal Hydration and Health

Water is not only the basis of all life, but also a significant factor for health and Longevity. Of the Choosing the right water up to optimal drinking amount There are many aspects that can be considered. 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 is all about tap water and mineral water, drinking habits and what to look for in terms of quality.

Overview of different types of water

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

Water types differ in their mineral content, your PH value and the type of processingThese differences affect the quality and health effects:

• Hard water: Has a high content of magnesium and calcium, which increases the pH value and promotes absorption. Studies suggest that alkaline (basic) water inflammations reduce, lower blood pressure and reduce the risk of cardiovascular disease.
• 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.
• Distilled water: Removes calcium and magnesium. Due to the health benefits of these ions, this type of water should not be consumed. It is commonly used in laboratories.
• Reverse osmosis water: Filtration processes remove many contaminants and purify the water thoroughly. It is safe to drink, but can lose important minerals.
• 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 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 when they come into contact with certain solids or liquids. However, there is no scientific evidence of any health benefits.
• mineral water: In Germany, about 80% of the population regularly drink mineral water. According to the Association of German Mineral Water Suppliers (VDM), the Per capita consumption of mineral water is around 130 liters per year.

quality of water

contaminants in the water

Mineral water and tap water can contain contaminants such as nitrate, heavy metals, microplastics and disinfection byproducts (DBPs). According to the Nature study (“Endocrine Disruptors in Water”), hormone-active substances in water can impair endocrine functions. microplastics, which has 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 created as residues from the disinfection of tap water and can act as endocrine disruptors in high concentrations, which negatively affect fertility in men and women.
• Fluoride: Higher fluoride concentrations (≥0.5 mg/L) can disrupt thyroid function and have long-term health implications.
• Nitrate pollution: Especially in agricultural regions, groundwater can be contaminated by excessive fertilization. Nitrate is converted into nitrite in the body, which is linked to certain types of cancer.
• Old pipes: Tap water can be contaminated with lead or copper from old pipes. While copper in moderation supports essential functions in the body, excess amounts can have toxic effects. EU studies on water hardness and mineral regulation emphasize the need for regular water analyses.

Drinking Water Ordinances: 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 contamination. The regulations are considered to be among the strictest in the world.
• In the Switzerland The quality of drinking water is controlled by food legislation. The focus is on microbiological purity and the avoidance of pollutants.
• Austria also has strict limits, especially for heavy metals such as lead and copper, and attaches great importance to natural water resources.

water quality tests

There are several 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 measured using photometry or chromatographic methods This involves chemically preparing samples and quantifying the concentrations of the substances.
• Microbiological tests: Test for pathogenic microorganisms such as Escherichia coli (E. coli) or enterococci. These tests are based on cultivation methods, in 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 (Total Dissolved Solids) meters: These devices measure the totality of the substances dissolved 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 inexpensive and easy to use, but provide no 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 remove potential contaminants. It is important to consider the type of contaminant in order to select the appropriate filter system:

• activated carbon filter provide basic filtration and remove large particles and some chemical compounds. They are ideal for areas with minimal contaminationHowever, they cannot effectively remove certain pollutants such as heavy metals (e.g. lead) or fluoride. Therefore, they are often not sufficient in regions with heavily contaminated water. Alternatives such as table filter systems or reverse osmosis systems offer more comprehensive cleaning in such cases.
• table filter systems are more compact filter solutions that can purify larger quantities of water. They remove chemical substances as well as heavy metals and some bacteriaThese 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 virtually all contaminants, including fluoride, lead, pesticides and microplasticsPre-filtration captures larger particles such as sand or rust, while activated carbon filters remove chemical pollutants such as chlorine. The water is then forced 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 consumptionbecause unfiltered 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 value is also said to promote long-term oral health, as acidic values ​​can attack tooth enamel and the oral microbiome.

Practical tips:

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

Comparison of tap water quality: Munich vs.Berlin

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

The tap water in Munich is therefore richer in minerals, especially magnesium and calcium, and has a lower level of contamination. Although Berlin tap water has lower mineral values, it is still drinkable and complies with 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 source and naturally rich in minerals such as calcium, magnesium or sodium It is bottled directly at the source and only minimally processed, which guarantees its purity and quality.

Properties of mineral water:

• purity: Because it comes from deep underground sources, mineral water is often free of pollutants such as pesticides or nitrates.
• mineral content: Depending on the source, the calcium, magnesium and sodium content may 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 specifications such as "high calcium" (over 150 mg/l) or "high magnesium" (over 50 mg/l) to tailor the water to your individual needs.
• Avoid high sodium levels (over 20 mg/l) if you need to watch your blood pressure.
• Choose regional mineral waterto reduce environmental impacts from transport.

Fish juices as a source of energy and fluids

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

Special features:

High degree of purity:
The water in fresh fruits and vegetables goes through natural filtration processes in the plants. It is free of 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 cellular function.

Hydration and nutrients:
The water is separated 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 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 studied 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. Drinking amounts throughout the day: Start the day with plenty of water, as the kidneys work particularly efficiently in the first 10 hours after waking. The goal is to drink about 2.4 liters (equivalent to about 8-10 glasses of water) during this period. Distribute the amount of fluid you drink in small portions, e.g. 500 ml immediately after getting up and another 500 ml 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 to 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, exercise or caffeine consumption, Dr. Huberman recommends Integrating electrolytes into fluid intakeThis can be achieved by taking special electrolyte drinks or adding a small amount of salt to the water.
4. Caffeine and hydration: Since caffeine has a diuretic effect, fluid intake should be adjusted. Huberman recommends drink twice the amount of water (about 480 ml) for every caffeinated drink (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 hydrate the body, increase concentration and support physical performance.

This is how 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 increase overall well-being.

Water for Everyday Use

• Coffee and tea: Contrary to previous beliefs, these drinks do contribute to hydration in moderation. Additional electrolytes can help compensate for potential fluid loss.
• Juices and soft drinks: These should only be consumed in small amounts as they often contain unwanted calories and sugar. Water remains the best choice.
• Filtration: In areas with potential contaminants, such as old pipe systems, the use of filter systems is recommended to improve water quality.
• Plan hydration: Start the day with a glass of water and make sure to spread your fluid intake throughout the day. Electrolytes such as sodium, potassium and magnesium can be particularly helpful during periods of increased exertion or caffeine consumption.

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