What Type of Water Should I Be Drinking?
- Gut Honest Truth
- Dec 26, 2024
- 4 min read
Updated: Jul 21
The answer might surprise you...
Welcome to the Gut Honest Truth blog where a Certified Functional Medicine Practitioner gives you digestible information to tackle your chronic health concerns.
That's me, Katie Morra; and in this blog I'm going to break down the different types of water, which ones we actually recommend, and how to choose a filter that works for your home.
And as always, working one-on-one for your specific needs is always our top recommendation, check out our appointment options to get started with one of our licensed health care professionals today.
Water is the most fundamental tool your body has for maintaining function. Before we get into the different types, here's a quick reminder of why it matters so much:
Water helps us:
Carry food and oxygen to our cells
Excrete waste and flush toxins through the kidneys
Support the lymphatic system
Add moisture to sinuses, eyes, and mouth
Balance electrolytes in our cells
Regulate blood pressure and body temperature
Provide trace minerals
Signs you may be dehydrated:
Unexplained fatigue
Dry or sticky mouth
Headaches or dizziness
Low blood pressure
Constipation and bloating
Muscle cramps
Irritability
Infrequent urination
Rapid heart rate
The general guideline we give patients: aim for half your body weight in fluid ounces per day. If you weigh 150 lbs, aim for 75 oz.
There Is More Than One Type of Water
Tap Water
Most tap water contains a range of contaminants — heavy metals, chlorine, antibiotics, antidepressants, and other chemicals and medications that often aren't monitored or reported. You can check what's actually in your tap water for free at the EWG Tap Water Database. Unfiltered tap water is generally not our recommendation. Carbon-filtered tap water is acceptable for drinking, but not our top choice.
Spring Water ⭐ Our Top Recommendation
Spring water has been naturally filtered through the earth and retains trace minerals the body wants and needs. Brands we like: Evian, Arrowhead Mountain Spring Water, Volvic, and Poland Spring. You can also find safe local spring water sources at FindASpring.com.
Reverse Osmosis Water
Reverse osmosis passes water through a membrane under high pressure, producing very pure water — but that purity comes at a cost. It strips minerals along with contaminants, meaning it doesn't hydrate as effectively as spring water. Common in bottled waters like Dasani. Fine in a pinch, but not ideal as your primary source long-term.
Distilled Water
Distilled water is stripped of both contaminants and minerals through boiling and condensation. SmartWater is an example. The lack of minerals is the issue here — long-term distilled water consumption can actually deplete the body of minerals through chelation. It can be useful short-term for helping clear metals from the body, but we don't recommend it as a daily staple.
Well Water
Well water can be excellent — but only if it's uncontaminated. Wells are vulnerable to agricultural runoff and can accumulate excessive minerals like manganese or iron. If you're on well water, we recommend having it professionally tested. We often revisit this conversation with patients after running a total toxic burden panel.
Alkaline Water
Alkaline water is ionized to a pH of 8-10. Brands include Essentia, Jupiter, and Just Water. The research doesn't fully support spending significant money on alkaline water daily — the antioxidant benefit is short-lived (roughly one day), and the pH effect is similarly temporary. If you want to support alkalinity, increasing vegetable intake is far more effective and sustainable. Talk to your practitioner about specific supplement support if alkalinity is a clinical concern.
Mineral Water
Mineral water contains at least 250 parts per million of dissolved mineral solids at a consistent level. Brands include Perrier, San Pellegrino, and Topo Chico. A reasonable option, particularly if you enjoy sparkling water — though we'd limit carbonation if bloating is a concern.
Bottled Water
We know completely avoiding bottled water isn't realistic when you're traveling or in a pinch — but most plastic bottles leach phthalates and BPA into the water, both of which are hormonal disruptors. Choose glass or stainless steel when possible. You can look up bottled water health scores at the EWG Bottled Water Database.
How Do I Choose a Water Filter?
Step 1: Know what you're filtering. Look up your local water supply at the EWG Tap Water Database. If you can't find your supply, call your local water utility and request the Consumer Confidence Report.
Step 2: Decide where you want to filter.
Point-of-entry units treat water before it enters the home — the most comprehensive option
Countertop filters (like the Berkey or reverse osmosis machines) treat water at the point of use
Faucet or shower filters are more targeted and affordable as a starting point
Step 3: Browse options. The EWG maintains a water filter guide with options organized by what they remove.
Our favorites: Berkey Filter and Clearly Filtered for countertop/pitcher options.
Can You Test What's In Your Body From Water Exposure?
Yes — and we do this regularly at GHT. We use a urine provocation test to assess what toxins and heavy metals are actually accumulating in your body, along with intra and extracellular nutrient testing to identify mineral depletions from your water source.
This often gives us direct clues about what's most problematic in your home or work environment — and from there, we can build a targeted protocol to support your body in clearing the excess toxic burden.
For more on reducing your overall toxic exposure at home, read: 4 Ways to Improve Your Home's Hygiene
And if mold is a concern: Got Mold? Take Back Your House and Health
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