The simple act of consuming adequate amounts of water daily is an important health tool. Water helps maintain a healthy body weight, keeps skin moist and glowing, and decreases the risk of certain cancers, including colon cancer and breast cancer.

Drinking enough water increases energy levels throughout the day and also may reduce joint and back pain. Water assists with digestion, and some studies suggest that mental concentration is increased when individuals drink the recommended daily amount.

Although food and other beverages provide some of the daily water requirements, the best way to keep hydrated is by drinking water. It is available almost everywhere, is inexpensive compared to other beverages, and is calorie- and fat-free.

Most physicians recommend 8-10 glasses of water a day but many factors influence the amount an individual should consume. People living in hot climates should drink more water daily. Spending time in heated indoor air also may require more water to be consumed.

Athletes and people exercising should drink additional water to replace what they lose through perspiration. It is important to take in fluids before, during, and after exercise to remain hydrated.

If someone is ill, more water may be needed to avoid dehydration because fluids will be lost if fever, vomiting, or diarrhea are present. Pregnant women and women who are breast-feeding also should drink more water.

A simple way to increase your daily intake of water is to have tap or bottled water during meals and at least one glass of water between each meal. Choosing foods and other beverages high in water content also assist with getting the recommended amounts

Bottled water consumption has increased steadily during the past 25 years. The convenience of bottled water, plus the perception that it may be healthier or the preference for its taste has made it into a billion dollar industry in the U.S. alone.

Unlike municipal water supplies (tap water) regulated by the U.S. Environmental Protection Agency (EPA), bottled water is regulated by the U.S. Food and Drug Administration (FDA). While the EPA has more stringent guidelines for water suppliers, the FDA does regulate the quality and identity of the water. Bottlers must use certain terms to identify the source and method of treatment and must meet certain standards in order to use those terms.

Artesian water, well water, spring water, and ground water all refer to water from an underground source that may or may not be treated. Artesian and well water are tapped through a well, spring water is collected through a borehole, and ground water may be collected using either method.

Distilled water is produced when steam from boiling water is condensed and bottled. This method kills microbes, but also removes naturally occurring minerals. Purified water may originate from any source, but has been treated to remove essentially all chemicals and microbes.

Watch for terms such as “mountain water,” “glacier water,” “pure” or “pristine,” because these claims are not defined or regulated by the FDA and may not be an indication of the water’s source. Read the label to find out where the water comes from and how it is treated. Bottlers are required to list their contact information, so contacting them directly also is an option to find out more.

More than half of U.S. communities provide fluoridated water to help reduce tooth decay. Most bottled water brands, however, do not contain fluoride. The American Dental Association (ADA) is concerned that children consuming the majority of their liquids through bottled water may not be getting the cavity prevention they need.

The FDA will soon allow bottlers to print statements on their containers claiming fluoride helps prevent cavities, but only if the water contains a specific amount of fluoride and meets all other general requirements for health claims. The ADA hopes this will assist families who choose bottled water for their children and who are concerned about protecting their teeth as well.

According to the EPA, the U.S. has one of the safest water supplies in the world. Tap water is regulated by the EPA and must meet strict national standards. State and local standards also apply to the water as it is delivered to the tap. Water systems are required to test and treat their water regularly, and they must adequately maintain the delivery systems of water to the consumers.

Point-of-use filters are available to install on the tap, on a refrigerator water line, or underneath the sink. Those that use reverse osmosis or are labeled “absolute one micron filters” may reduce the levels of lead in tap water and also provide the greatest protection against harmful parasites. Look for those certified by NSF International or the American National Standards Institute.

Filters usually are less expensive than purchasing bottled water and may provide better tasting water than that straight from the tap. It is important to follow the manufacturer’s guidelines closely to ensure proper installation; the manufacturer also will recommend when to change the filter to keep it at optimum working level.

Remember, your body will become more efficient, the mind will be more alert, and overall health will greatly improve--just by quenching your thirst.

Cynthia Sprouse, BA
Professional Development Assistant, Child Care Resource and Referral, Western Kentucky University

International Bottled Water Association, 1700 Diagonal Rd., Ste. 650, Alexandria VA, 22314; 703-683-5213, www.bottledwater.org

U.S. Environmental Protection Agency, Office of Ground Water and Drinking Water, Ariel Rios Bldg, 1200 Pennsylvania Ave., N. W., Washington DC, 20460-0003; 202-564-3750; www.epa.gov/safewater/dwh/index.html

U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition, 5100 Paint Branch Pkwy., College Park MD, 20740-3835; www.cfsan.fda.gov