We often hear the phrase, "Drink plenty of water."
There was time when that meant drawing a glass right from the tap.
In the quest for better hydration and variety, water has become anything but simple. From tap water to bottled in flat, sparkling and flavored varieties, each type brings something different to the table.
But what's the best choice for you?
Our preferences, health needs, even social settings can play into which type of water we grab -- each with its own benefits and considerations.
Let's dive into various waters on the market, weighing the pros and cons to help you find the most refreshing way to meet your hydration goals.
Basic tap water does a fine job of rehydrating the body. But it's basic. Considered boring and tasteless, it can be challenging to drink the hydration-required amount daily.
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According to the Institute of Medicine, that's a total of 13 cups (about 3 liters) of fluid each day for men and 9 cups (a little over 2 liters) of fluid each day for women. These amounts include all fluids from water, other beverages, foods (since many foods, such as fruits and vegetables, have a high water content) and can vary depending on climate, age, athletic activity and overall health. About 80% of daily hydration typically comes from beverages while the remaining 20% comes from food.
To make water more appealing, add slices of citrus fruits including lemons, limes or oranges or mix in berries, cucumber or melon for a subtle, natural flavor. Fresh herbs such as mint, basil or rosemary add a refreshing twist. Use a flavor-infusing water bottle to make it easier to enjoy flavorful water on the go.
Sparkling or carbonated water adds enjoyable fizz, potentially encouraging more hydration. It contains no calories or sugars when unflavored and is a bit more festive, especially when you add a twist of lemon or lime.
A variety of studies indicate that there are no negative health effects from drinking sparkling water as long as it doesn't contain sugar. The hydrating benefits are equal to those of flat water. Carbonated water may help improve digestion, alleviate constipation and stimulate the swallowing reflex.
On the flip side, carbonation can cause bloating, gas or digestive discomfort in some individuals. Various sparkling waters that offer hydrating benefits include seltzer, club soda, soda water and sparkling mineral water. Though carbonated, tonic water contains sugar and quinine for flavor so is not ideal as a water replacement.
Flavored waters -- flat and sparkling -- have become extremely popular and can make it easier and more enjoyable to stay hydrated, which is essential for digestion, energy and body function.
Some flavored waters are fortified with electrolytes, which can help maintain hydration balance, especially during intense exercise or hot weather. Others include B vitamins or vitamin C, offering an extra nutritional boost.
Naturally flavored waters, especially those infused with real fruit or herbs, provide a satisfying alternative to sugary sodas or juices, thereby helping manage blood sugar levels and reduce sugar intake.
Beware of flavored waters that contain unwanted ingredients such as added sugars, artificial colors and flavors, artificial sweeteners (such as aspartame, sucralose, acesulfame potassium), sugar alcohols (such as xylitol, erythritol, sorbitol) and caffeine. Some of these ingredients may be troublesome, depending on the individual.
According to the American Dental Association, citrus-flavored sparkling waters raise the risk to tooth enamel over time, due to their slightly higher acidity. To protect your teeth, enjoying them in one go rather than sipping throughout the day, reducing continuous acid exposure. Also note that any carbonated water with added sugar can contribute to the risk of cavities.
Hydration is one of the simplest steps to support your health. If plain water doesn't excite you, why not explore other options and alternate them to keep things interesting? Whether you prefer a little fizz, a splash of fruit flavor or a combination, finding what keeps you refreshed and hydrated will go a long way in supporting your well-being every day.
Carol Slager is a licensed pharmacist, author, blogger and health coach in Northwest Indiana. Follow her monthly in Get Healthy and at inkwellcoaching.com. Opinions expressed are the writer's.
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