Drinking plain water hydrates just as well: Why minerals aren't essential for hydration

With the multitude of drinking water options available—tap water, spring water, filtered water, or reverse osmosis water—one question often arises: Does pure water, such as that obtained through reverse osmosis, hydrate as well as other types of water? The answer is a resounding yes . This article explains why pure water is just as effective for hydration and why minerals, while useful in other contexts, are not necessary for water to properly hydrate.

Hydration: A question of H₂O molecules

Hydration is the process of providing the body with the water it needs for its vital functions: temperature regulation, nutrient transport, toxin elimination, and more. Water is primarily composed of H₂O molecules, and it's this structure that allows for hydration, whether it comes from a mineral source or an advanced filtration system like reverse osmosis.

Pure water, freed from almost all dissolved solids (TDS, Total Dissolved Solids) through fine filtration (0.0001 to 0.001 microns in the case of reverse osmosis), remains chemically identical to mineralized water in terms of hydration. Human cells absorb reverse osmosis water as efficiently as water containing minerals such as calcium or magnesium, because hydration relies on cellular osmosis and not on the presence of dissolved substances.

Minerals in water: a marginal role

It's often thought that minerals in water, such as those in spring water, are essential for hydration. This is not the case:

• Mineral intake through diet : Essential minerals (calcium, magnesium, potassium, sodium) are primarily provided by food. Fruits, vegetables, grains, and dairy products provide much greater amounts than water. For example, a handful of almonds contains about 80 mg of magnesium, compared to only 5 to 20 mg per liter of mineral water.
• Low contribution of water : Even in mineral-rich waters, their concentration is too low to have a significant impact on the body's mineral balance. Pure water, such as reverse osmosis water, therefore has no disadvantages for hydration.
• Taste and Preference : Minerals primarily influence the taste of water. Mineralized water may seem more "rounded" or "flavorful," while reverse osmosis water has a neutral taste, sometimes perceived as "flat." However, taste does not affect the water's ability to hydrate.

The benefits of pure water

Water purified by reverse osmosis or other advanced filtration systems offers several advantages, particularly when water quality is a concern:

• Contaminant Removal : Reverse osmosis removes 95-99% of contaminants, including heavy metals, nitrates, pesticides, bacteria, and viruses. This ensures water free of harmful substances, ideal for those who want high-quality water, especially in areas where tap water is polluted.
• Detoxification Support : For people adopting a healthier lifestyle, such as quitting smoking, pure water helps the body eliminate toxins without adding contaminants.
• Versatility : Reverse osmosis water is perfect for drinking, cooking, or preparing beverages like tea or coffee, where its neutral taste enhances the flavors.

Comparison with other water sources

To better understand, let's compare pure water to other types of water:

• Tap water : Treated with chlorine and sometimes contaminated with traces of pollutants, it hydrates well, but its quality varies by region. The minerals it contains have no significant impact on hydration.
• Spring or mineral water : Rich in minerals, it hydrates just as well, but its main appeal is its taste and appearance. The minerals it provides are negligible compared to those in food.
• Activated carbon filtered water : These systems remove contaminants like chlorine or organic compounds while retaining minerals. The resulting water is perfectly hydrating, but the minerals provide no measurable hydration benefits over reverse osmosis water.

In summary, all of these waters hydrate equally, because hydration depends on the presence of H₂O, not on minerals or other dissolved substances.

Answers to preconceived ideas

• "Pure demineralized water is bad for your health" : This myth is unfounded. Studies, such as those by the World Health Organization (WHO), show that there is no evidence linking pure water to mineral deficiencies in people who eat a balanced diet.
• "Osmosis water causes a loss of electrolytes" : Electrolytes (sodium, potassium, etc.) are regulated by the body and primarily provided by food. Drinking pure water, even exclusively, does not disrupt this balance if the diet is varied.
• "Pure water is less absorbed by cells" : On the contrary, some suggest that low TDS water may be absorbed slightly faster due to its purity, although this difference is negligible in practice.

Tips for optimal hydration

• Drink according to your needs : Water needs vary depending on age, weight, physical activity, and climate. On average, 1.5 to 2 liters per day is sufficient for most adults.
• Improve the taste if necessary : ​​If your RO water seems bland, add a slice of lemon, cucumber, or a pinch of mineral salt to make it more palatable without affecting its hydrating power.
• Choose according to your context : If you prefer water with a mineralized taste, opt for spring water. For maximum purity, reverse osmosis is ideal, especially if your tap water is of poor quality.
• Hydration and overall health : Proper hydration supports digestion, concentration, and recovery, especially for those making changes like quitting smoking or improving their diet.

Conclusion

Pure water, such as that produced by reverse osmosis, hydrates as well as any other drinking water. Minerals, while appreciated for their taste, are not necessary for effective hydration, as their intake is more than compensated for by a varied diet. Whether you choose reverse osmosis water for its purity or mineralized water for its flavor, the key is to regularly drink quality water suited to your needs. By opting for pure water, you are making a safe choice for your daily health and well-being.