Mineral water

Mineral water is natural drinking water enriched to a significant degree with mineral salts or other components in the form of ions. In 1 liter of mineral water, the concentration of mineral salts must be greater than 1 gram. Additionally, it may contain dissolved gases of natural origin (carbon dioxide, hydrogen sulfide). Most commonly (in retail trade in Poland exclusively), it is groundwater, which has acquired minerals from rocks through which it has flowed. One should be cautious of "pseudo-mineral waters" as a remnant of the infamous industry norm established in 1990 when it was deemed that even water containing at least 200 mg of mineral substances per liter was already purportedly "mineral water." Despite the amendment of this regulation in 1997, many "pseudo-mineral waters" still exist on the market.

Thanks to water, the body can function properly, as water acts as a solvent and carrier of nutrients, regulates blood pressure, body temperature, removes harmful metabolic products, and boosts immunity. Dehydration leads to drying of mucous membranes, which cease to be a natural barrier to microorganisms. Water keeps the skin moist, smooth, and the tissues and organs well-nourished.

The lack of water in the body manifests much quicker than a lack of food. The brain receives less blood flow, resulting in reduced concentration, memory disturbances, increased errors even in simple tasks. Dehydrated individuals also suffer from persistent headaches, digestive issues, and cardiac discomfort.

It is difficult to precisely specify how much fluid one should drink per day. Opinions on this matter are divided. Some believe that 1.5 liters are sufficient, while others argue that one should drink as much as thirst dictates. However, one thing is certain - the amount of water consumed depends on climate, type of work, physical activity, meals consumed, age, and health status.

It should be remembered that mineral water is water that contains at least 1000 mg of mineral substances per liter, and this is a rough criterion because what really matters are the minerals present in sufficient quantities to meet our body's needs. There should be at least 15% of the daily requirement for these minerals in one liter of water, and ideally around 30%, and it wouldn't hurt if some were even more.

The most important mineral is magnesium - it is deficient in almost everyone. We need about 300 mg of it daily, but usually lack 30%. Therefore, to supplement our body's need for this mineral with water, there should be at least 50 mg of magnesium per liter, ideally around 100 mg. Drinking 1 to 2 liters of such water fulfills our daily requirement for this trace element. The importance of magnesium for the body is indisputable nowadays. However, it is particularly important to pay attention to it in the summer when we sweat a lot; as an electrolyte component in our cells, it must be constantly replenished to maintain the regulatory processes of our body.

During hot weather, when we sweat intensely, we lose large amounts of sodium with sweat. We should replenish this loss with water containing higher amounts of sodium, up to 1000 mg. In hot weather, we consume fewer solid foods, especially processed meats containing large amounts of salt, and this loss should be replenished with water. Sodium deficiency weakens the body and can cause fainting in extreme cases. Drinking ordinary water in such situations is very detrimental because it flushes mineral salts out of the body and instead of helping, it harms us.

Another important mineral that we can replenish with water is calcium. Whether in winter or summer, we need 800 to 1200 mg of it daily, and in some cases even more. Therefore, we should drink mineral waters containing at least 150 mg/l of calcium. There can be more, of course, because it accumulates in our bones and strengthens them, preventing osteoporosis, not in the kidneys, as some believe. It may be surprising to many, but waters containing calcium salts prevent the formation of kidney stones.

Mineral waters also contain bicarbonates. They affect the functioning of the digestive system by alkalizing the stomach contents. Their physiological effect begins when there is at least 600 mg of them in one liter of water. Above this amount, they are beneficial for people suffering from hyperacidity, and the optimal level is above 1500 mg. Bicarbonate-containing waters should be chosen according to the needs of our own body.

Practically, it is not worth considering the content of other components that may be present in mineral waters and be useful for the body, such as: iodine, fluoride, iron, because unfortunately there is not much of them in our waters. And the amounts, ranging from several to several dozen milligrams per liter, only slightly supplement our diet. Sulfate waters, which have a positive effect on the functioning of the pancreas, liver, and bile, are very rare. Their action begins when there is at least 250 mg/l of them in the water. However, it is completely misleading to provide potassium content on the labels of mineral waters. Even if there are several to several dozen milligrams, it does not matter since we need 3000 mg of potassium per day.

There is a great misconception about the carbon dioxide content in water. There are no other health contraindications for drinking carbonated water except for gastric ulcer disease and vocal cord disease, which it irritates. However, carbon dioxide improves the taste of water by interacting with taste buds in the mouth, creating a refreshing sensation. Still water is simply bland, and the choice of which water to drink is up to the consumer.

On hot days, we should drink at least 2 liters of fluids, most of which should be mineral water with the appropriate amount of minerals. Drinking plain water dilutes electrolytes in the cells and muscles of our body, disrupting its functioning, weakening it, and worsening our well-being. Unfortunately, some very incorrect recommendations are provided in the articles published in large quantities in the summer. Among the most dangerous of them is the claim that highly mineralized waters should be avoided, which is untrue because such waters are most beneficial for health. Conversely, one should avoid drinking water devoid of mineral components because they flush them out of our bodies and instead of giving strength, weaken it.

Another repeated myth is the recommendation to drink low-sodium water, below 20 mg of sodium per liter. With very significant sodium intake from other products, totaling up to 8000 mg, the sodium content in water, even up to 200 mg/l, is completely insignificant in the sodium balance of our diet. Three slices of sausage contain more sodium than half a liter of plain mineral water.

The drinking technique remains. Before noon, if we can afford it, we should drink 1 liter of fruit and vegetable juice so that the body receives an adequate dose of vitamins and fiber. In the afternoon and evening, we only drink mineral water, which has a cleansing effect and replenishes lost fluids during the day. However, water should be consumed in equal portions throughout the day. It is best half an hour after eating. Drinking during meals negatively affects digestion because water dilutes digestive juices, reduces their effectiveness, prolongs digestion time, and also burdens the already full stomach.