How to drink mineral water properly so that it benefits you
Mineral water has accompanied humanity for thousands of years. The ancient Greeks and Romans built baths around natural springs and believed in their healing power, and to this day, mineral waters enjoy extraordinary popularity in the Czech Republic. Just look at the shelves of any store – dozens of brands, various levels of mineralization, sparkling and still varieties. But how much mineral water should we actually drink per day? Is it better to reach for highly mineralized water, or rather the lightly mineralized kind? And can regular mineral water consumption actually harm us?
The answers to these questions aren't as straightforward as they might seem, because they depend on a whole range of factors – from current health status through physical activity to the composition of the specific mineral water. Let's take a closer look at the entire topic and untangle myths from facts.
Try our natural products
What actually makes mineral water mineral
When people hear "mineral water," most imagine simply water with bubbles. In reality, however, the key difference between ordinary drinking water and mineral water is the content of dissolved minerals. According to Czech legislation and European standards, natural mineral water must come from an underground source protected from contamination and must have a stable mineral composition. It is precisely these minerals – calcium, magnesium, sodium, bicarbonates, sulfates, and others – that give each mineral water its specific taste and potential health effects.
Mineral waters are usually categorized by total mineralization. Lightly mineralized waters contain up to 500 mg of dissolved substances per liter and are suitable for regular everyday drinking. Medium mineralized waters range between 500 and 1,500 mg/l, and highly mineralized waters exceed the 1,500 mg/l threshold. The latter are often labeled as "therapeutic," and their regular consumption should be discussed with a doctor. This is an important detail that many people overlook – not every mineral water is meant to be sipped all day long as ordinary water.
Let's illustrate this with a concrete example. Mrs. Jana, an active woman in her sixties from Brno, began complaining about kidney stones after years of a certain habit. An examination revealed that she had been drinking large quantities of highly mineralized water rich in calcium for a long time, believing it was beneficial for her health. Her doctor recommended switching to lightly mineralized water and drinking the highly mineralized variety only occasionally, in smaller amounts. Within a few months, her condition improved significantly. This story illustrates how important it is to know what we're actually drinking and in what quantity.
The foundation of a proper hydration routine remains plain, clean water. According to recommendations from the World Health Organization (WHO), an adult should consume approximately 1.5 to 2.5 liters of fluids daily, with the exact amount depending on age, weight, physical activity, and climatic conditions. Mineral water can be an excellent supplement to this intake, but it should not entirely replace ordinary water, especially when it comes to more highly mineralized varieties.
Hydration is something that Czechs, according to surveys, often underestimate. Many people don't drink until they feel thirsty, yet thirst is actually a late signal of mild dehydration. By that point, the body has already been lacking sufficient fluids for some time, which can manifest as fatigue, headaches, reduced concentration, or worsened mood. Regularly sipping smaller amounts of fluids throughout the entire day is much more effective than drinking a large volume all at once.
And this is precisely where mineral water finds its natural place. Thanks to its mineral content, it can motivate more frequent drinking through taste for those who struggle with maintaining proper hydration. Lightly sparkling water with a pleasant taste can be far more attractive to many people than "boring" tap water. And if a person chooses the right type of mineral water, they can simultaneously replenish important minerals that the body needs.
Health benefits of drinking mineral water
Let's look at what science says about the benefits of regular mineral water consumption. One of the most studied aspects is the effect on the cardiovascular system. A study published in the journal Journal of Nutrition showed that mineral water rich in magnesium can contribute to lowering blood pressure. Magnesium is a mineral that plays a key role in regulating heart rhythm and vascular tone, yet many people don't get enough of it in their regular diet.
Another significant benefit is support for bone health. Mineral waters with higher calcium content can represent an interesting supplementary source of this element, especially for people who are intolerant of dairy products or don't consume them for other reasons. Research suggests that calcium from mineral water is absorbed comparably well to calcium from milk, which is a surprising finding for many.
Bicarbonate mineral waters can positively affect the digestive system. The traditional recommendation to drink mineral water for stomach problems has its justification – bicarbonates help neutralize stomach acid and can relieve heartburn or the feeling of heaviness after eating. It's no coincidence that Czech spas such as Karlovy Vary or Mariánské Lázně build their tradition precisely on drinking cures with mineral water of specific composition.
Sparkling mineral water, according to some research, can also help with swallowing difficulties and improve the feeling of satiety, making it an interesting choice for those trying to control their weight. The bubbles in sparkling water create a feeling of fullness in the stomach, so a person may have less tendency to overeat.
Mineral water rich in sulfate ions can have a mild laxative effect, which is appreciated by people suffering from constipation. On the other hand, this very effect may be undesirable for some, which is why it's important to pay attention to the composition on the label.
As Paracelsus, the famous 16th-century physician, once said: "Everything is poison and nothing is without poison; only the dose makes a thing not poison." This centuries-old wisdom applies to mineral water as well – benefits can easily turn into risks if a person doesn't know moderation or doesn't choose the right type.
And it's precisely about risks that we need to speak just as openly as about benefits. Excessive sodium intake from mineral waters rich in this element can be problematic for people with high blood pressure or heart disease. Some mineral waters contain surprisingly large amounts of sodium, and if a person drinks them in combination with an already salty diet, they may unknowingly be adding strain. The Czech Society for Hypertension recommends that people with high blood pressure choose mineral waters with sodium content below 20 mg/l.
The already mentioned kidney stones represent another risk associated with excessive consumption of highly mineralized waters. People with a predisposition to kidney stone formation should be particularly cautious with waters high in calcium and oxalates. Paradoxically, however, some studies suggest that moderate calcium intake from mineral water may actually reduce the risk of stone formation – again, it depends on the overall context of diet and health status.
Fluoride mineral waters can, when consumed excessively, lead to fluorosis, which manifests as spots on teeth and, in more severe cases, bone damage. Fluoride content is therefore mandatory on mineral water labels, and for infants and young children, care must be taken to ensure their fluoride intake does not exceed safe limits.
Sparkling mineral water can cause bloating, belching, and an uncomfortable feeling of fullness in some people. Carbon dioxide, which creates the bubbles, is released in the stomach and can irritate a sensitive digestive tract. For people with gastroesophageal reflux disease or irritable bowel syndrome, the still variety may be a more suitable choice.
So how should one approach drinking mineral water sensibly? The ideal strategy is to alternate between different types of water. The foundation of a hydration routine is clean water – whether from the tap (if it's of good quality in a given area) or lightly mineralized bottled water. Medium mineralized waters can be included regularly, but in reasonable amounts – say one to two glasses per day. Highly mineralized and therapeutic waters should truly be only a supplement, ideally consumed on a doctor's recommendation or as part of a targeted drinking cure.
When choosing mineral water, it pays to read labels carefully. Look at the total mineralization, sodium, calcium, magnesium, and other substance content. If you have any chronic illness, consult your doctor about which mineral water is most suitable for you. What's great for one person may not be ideal for another.
It's also interesting to consider the environmental aspect of drinking bottled mineral water. Plastic bottles represent a significant burden on the environment, so it's worth considering alternatives – for example, drinking quality tap water supplemented with occasional mineral water in a glass bottle. Those who want to live more sustainably can invest in a quality water filter and enjoy mineral water purposefully and in smaller quantities, combining care for health with care for the planet.
Drinking mineral water is a deeply rooted tradition in the Czech Republic, and for good reason. Properly chosen mineral water can be a valuable contribution to a healthy lifestyle – it replenishes important minerals, makes hydration more enjoyable, and can help with various health issues. The key, however, is being informed and practicing moderation. Those who know the composition of their favorite mineral water, respect their body's needs, and don't rely on a single source of fluids will get the maximum benefit from mineral water without unnecessary risks. And after all, few things are as refreshing as a glass of well-chilled mineral water on a hot summer day – as long as you know you've chosen the right one.
