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Still or sparkling? Warm or cold? Why there’s more to water than you think
Written byLiz Connor
Reviewed byLeila Weller-Kis
From tap to sparkling – and even the perfect temperature – our in-house nutritionist is here to settle the biggest water-related debates once and for all. Get ready to sip smarter
Summary
1Mineral, spring or tap?
There’s nothing wrong with good old tap water – it can contain plenty of beneficial minerals and it’s the...
2Cold vs hot
For most of us, there’s nothing more satisfying than that first sip of cold water when you’re really thirsty. However...
3What’s next for hydration?
Experts are exploring more sustainable ways of staying hydrated for longer. According to Leila, an old concept called...
Does the type of water you drink really matter? Podcast hosts debate the thirst-quenching factor of still and sparkling water, while ‘water tasting’ pop-ups and fancy water infusions have become our latest obsession.
The discussion around this most universal of drinks goes way beyond its biological necessity, so we ask nutritionist Leila Weller-Kis to weigh in on the biggest water-related debates.
Get to know H20
In case you haven’t heard, water is essential. It helps to balance energy levels, lubricate your joints and carry away waste products from your blood and digestive system.1 And while we’re never about overcomplicating things, especially when it comes to something as obligatory as water, not all forms of H2O are created equal.
According to Leila, different flavourings, temperature and mineral content can all affect the benefits you’ll get from sipping.
Plus, water isn’t the only thing that is important when it comes to hydration. The electrolytes in water are essential minerals that carry an electric charge and help your body stay hydrated. “They’re needed for energy metabolism and help to balance the fluid levels in your body, making sure water gets everywhere it needs to be,” says Leila.
Hard water vs soft water
You might already know that where you live in the UK dictates the type of tap water you have. According to the Geological Society, hard water contains more dissolved minerals like calcium and magnesium than soft water. This is usually because it comes from the ground and takes a while to pass through rocks like chalk or limestone before getting to you. In softer water areas, most drinking water comes from rivers or lakes.2
Hard water is generally considered by some scientists to be better for our health due to its mineral content.3
Hard water is generally considered by some scientists to be better for our health due to its mineral content.3
“Not all bottled water is mineral water, however...”
Mineral and spring water vs tap water
There’s nothing wrong with good old tap water – it can contain plenty of beneficial minerals, and it’s the easiest and cheapest way to stay hydrated.
Some people prefer the taste of bottled water. “Not all bottled water is mineral water, however,” explains Leila.
Some is just purified, meaning it’s filtered or processed to remove impurities like chemicals. “You can also buy specific bottled water with added minerals, so it’s worth checking the label.”
There’s also a difference between mineral and spring water:4
- mineral water comes from underground, flowing water sources and naturally contains certain minerals, such as calcium, magnesium and sodium
- spring water comes from underground water that rises naturally to the surface – like a spring – and is bottled at the source. Sometimes, it’s treated to remove impurities
“I’m from Hungary and we have one of the largest mineral water bases, so our water is very high in specific minerals,” says Leila. “Some studies show that magnesium and sodium-rich mineral water may help your bowels to function properly and potentially also help with constipation,” says Leila.5,6 However, more research with a larger sample size is needed to investigate the effect of mineral-rich water.
However, researchers have found that drinking plenty of any type of fresh, clean water can help your gut.7
Still vs sparkling water
We’ve all been there at the start of the meal out – still or sparkling? “There are times when I’m choosing and I’ve thought that sparkling won’t quench my thirst in the same way as still water,” says Leila. “But in terms of hydration and health benefits, it shouldn’t make a difference.”
There are two different types of sparkling water:
- sparkling mineral water comes from the same source as mineral water, contains the same minerals and is naturally carbonated – caused by volcanic gases dissolving in the springs or wells or water
- regular sparkling water gets its bubbles from injected pressured carbon dioxide and it lacks these natural minerals
This one is purely down to personal taste, though Leila shares: “Compared with fizzy drinks like cola, sparkling water is a much healthier option.”
Cold, warm or hot?
For most of us, there’s nothing more satisfying than that first sip of cold water when you’re really thirsty. However, some experts believe that room temperature or warm water might also have benefits.
Chilled water might help to cool you down by lowering your core body temperature. As a result, this could help to reduce water loss through sweat and help you stay hydrated.
One study found that drinking warm water helped relieve gastrointestinal spasms and helped the bowels get moving again for patients recovering from surgery.8
A 2023 study found that people who drank a glass of warm water after each meal had a lower BMI at the trial's end than those who drank cold water.9 “Increasing the temperature might help with the fat metabolism process,” says Leila. However, this study was one of the first of its kind and more research is needed in larger groups to assess the potential benefits of warm water on weight.
An older study with 16 people found that drinking hot liquids like hot water, tea and coffee may lower stress and reduce feelings of anxiety – which is why you might reach for a cuppa when in need.10 Researchers admit that some of the effects could be down to caffeine – though this would depend on the type of beverage, and further research is needed to confirm any benefits – and suggest that warmth might play a role in providing comfort.
Again, the verdict here is that it depends on your mood or goals.
Electrolyte and rehydration drinks
Remember the adverts for Lucozade that claimed it could fuel you better than water? While the claim wasn’t strictly true, it was based on the idea that fluids containing electrolytes can help you hydrate more effectively.
“Some sports drinks with electrolytes can be a lot more helpful than standard water during training and high-intensity exercise.” But some contain added sugars and not-so-nice additives.
As for rehydration sachets, some people might swear by these but be mindful. “You only really need to use these when you’re sick – if you have diarrhoea or vomiting,” explains Leila. “They’re not something to be used on a daily basis as they can lead to salt toxicity.”
“How you take your water is completely up to you – as long as you’re hydrating yourself!”
What’s next for hydration?
Experts are exploring more sustainable ways of staying hydrated for longer. According to Leila, an old concept called hyperhydrating is resurfacing in sports performance. However, it’s important to note that too much water in one go is harmful and can lead to water toxicity (although rare, it can happen).
“Similar to pre-loading carbs, this is when high-performance athletes focus on pre-hydrating before an intense workout or event to combat water loss.”
Glycerol might be a useful addition. This substance attracts water molecules via osmosis and can enhance fluid retention, but more research is needed here.11
Another trend to watch out for is jelly drops. “Originally designed for Alzheimer patients who might forget to drink or have problems swallowing, these drops are completely sugar-free and are packed with electrolytes to help you stay hydrated.” For anyone struggling to drink a lot of water, they could be a future solution once they hit the mass market.
But always speak to a registered nutritionist or dietician before making drastic changes to your diet and don't drink too much in one go.
The final say
“How you take your water is completely up to you – as long as you’re hydrating yourself!” says Leila.
With so much debate and conflicting research still fizzing around, the only golden rule is that water is always a better option than reaching for sugary, fizzy drinks when you’re thirsty.
Sometimes, it’s best to keep it simple and do what makes you feel good. Drinking the types of water you find easiest and tastiest is the best way to stay hydrated. And while you’re in the flow of things, dive into the importance of hydration.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. CDC. About Water and Healthier Drinks [Internet]. Healthy Weight and Growth. 2024. Available from: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
2. The Geological Society of London - Water resources for Primary Science students and Teachers [Internet]. www.geolsoc.org.uk. Available from: https://www.geolsoc.org.uk/waterhardness
3. Sengupta P. Potential Health Impacts of Hard Water. International Journal of Preventive Medicine [Internet]. 2013 Aug;4(8):866. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3775162/
4.Office of the Commissioner. Bottled Water Everywhere: Keeping it Safe [Internet]. U.S. Food and Drug Administration. 2022. Available from: https://www.fda.gov/consumers/consumer-updates/bottled-water-everywhere-keeping-it-safe
5. Bothe G, Coh A, Auinger A. Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study. European Journal of Nutrition. 2015 Nov 18;56(2):491–9.
6. Naumann J, Sadaghiani C, Alt F, Huber R. Effects of Sulfate-Rich Mineral Water on Functional Constipation: A Double-Blind, Randomized, Placebo-Controlled Study. Complementary Medicine Research. 2016;23(6):356–63.
7. Sato K, Sato K, Sato K, Sato K, Sato K. Sufficient Water Intake Maintains the Gut Microbiota and Immune Homeostasis and Promotes Pathogen Elimination. iScience [Internet]. 2024 May 1;27(6):109903–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11126815/
8. Çaliskan N, Bulut H, Konan A. The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial. Gastroenterology Nursing [Internet]. 2016;39(5):340–7. Available from: https://journals.lww.com/gastroenterologynursing/fulltext/2016/09000/the_effect_of_warm_water_intake_on_bowel_movements.2.aspx?casa_token=Eh0O6aOYps4AAAAA:Y-ehauEfkgCpvGpvGEWayvjvjJ2RJC7uSXH1yg10MJW4oc3lxReiVK2-ligRTtIj_U6Woqe69Nmh-VE1UTCTJHfYHRrl
9. M. R. S, S. B, S. P. Intake of hot water after each meal as a weight reduction strategy – a prospective randomized controlled trial. Biomedicine. 2023 Apr 9;43(01):514–6.
10. Quinlan P, Lane J, Aspinall L. Effects of hot tea, coffee and water ingestion on physiological responses and mood: the role of caffeine, water and beverage type. Psychopharmacology. 1997 Nov 6;134(2):164–73.
11. van Rosendal SP, Osborne MA, Fassett RG, Coombes JS. Guidelines for Glycerol Use in Hyperhydration and Rehydration Associated with Exercise. Sports Medicine. 2010 Feb;40(2):113–29.
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