Staying hydrated is one of the simplest ways to care for your body, yet it’s often overlooked. While there’s no shortage of types of drinks to choose from, nothing beats plain old H20. After all, it’s what more than half of the body is made of.
It’s recommended that women drink 11.5 cups of water a day and men drink 15.5. Short-term, not drinking enough water can lead to symptoms including brain fog, fatigue, constipation, dry skin, low blood pressure and increased heart rate. Long-term, not drinking enough water can lead to gastrointestinal problems (water is key for keeping digestion moving), muscle cramps, dull-looking skin and high blood pressure.
Related: The Simple Hydration Trick I Wish I Knew About Sooner
When it comes to drinking water, the main options most people have at their disposal bottled water or tap water. In the U.S., tap water is regulated by the Environmental Protection Agency (EPA) under the Safe Drinking Water Act. This law sets enforceable standards for more than 90 contaminants. Bottled water is regulated by the Food and Drug Administration to ensure all bottled water sold in stores is safe and properly labeled.
When it comes to tap water vs. bottled water, which is the healthiest and safest choice? Keep reading for the verdict, straight from water safety experts.
🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
Getty Images/Tatsiana Volkava
Minerals and Nutrients in Bottled Water vs. Tap Water
Tap water is abundant in the U.S., but do you know what’s in it? Dr. Tao Ye, PhD, a water supply expert and assistant professor at Stevens Institute of Technology’s Civil, Environmental and Ocean Engineering Department, explains that the main ingredient that tap water has that bottled water doesn’t is fluoride.
“In the U.S., the recommended level for fluoride in community water is .7 milligrams per liter because that concentration helps prevent cavities while minimizing the risk of dental fluorosis [a condition caused by consuming too much fluoride],” Dr. Ye explains. He says that as long as fluoride in tap water is kept at this level, it’s considered a benefit, not a concern.
Dr. Varun Sharma, MD, an internal medicine doctor at MedStar Health, also says that fluoride in tap water is a health benefit, not a risk. “Fluoride in tap water is beneficial because it reduces tooth decay by approximately 25% and is considered one of the top public health achievements of the 20th century by the CDC,” he tells Parade.
The inclusion of fluoride in tap water is the main difference between tap water and bottled water. “Beyond fluoride, there is no universal health-related ingredient that clearly separates tap water from bottled water. Bottled water comes in many forms, including mineral, spring, alkaline, distilled and deionized water, each with its own composition. Tap water can also contain many of the same naturally occurring minerals found in bottled water, depending on the source and treatment. The most consistent public health distinction is fluoridation, since many bottled waters contain little or no fluoride unless it is added,” Dr. Ye says.
Scientific research backs this up. In one study comparing the nutrient content of tap water and various bottled water brands, researchers found that both tap and bottled water contain calcium, magnesium and sodium.
Related: The #1 Sign You Aren’t Drinking Enough Water—and How To Tell if You’re Overhydrated
What Has the Higher Risk of Contaminants: Bottled Water or Tap Water?
Maybe you’re more worried about potential contaminants. Which water source is the riskier choice? Dr. Sharma says that both tap water and bottled water have comparable contamination risks overall. That said, he says they bring different risks to the table.
“Tap water may have higher levels of disinfection byproducts and occasional bacterial contamination, [while] bottled water can contain arsenic, lead and uranium—especially spring-sourced bottled water,” he explains.
Dr. Ye says that risk depends on the contaminant and the setting, sharing, “Both tap water and bottled water are regulated and generally safe, so there is no universal winner. In many cases, well-managed tap water offers more transparency because public water systems must provide annual water quality reports, while bottled water is regulated by FDA as a food product.”
What About Filtered Water?
Many people use a water filtration system, such as Brita, for extra protection against harmful contaminants. But you may be wondering if it’s filtering out the beneficial nutrients too. Dr. Ye says that it depends on what type of water filtration system you have.
“Not all filters do the same thing. Basic pitcher filters, including most Brita filters, are mainly designed to improve taste and reduce chlorine and some trace contaminants, and they typically do not remove much fluoride. More intensive systems, especially reverse osmosis, can remove fluoride, but they may also remove naturally occurring minerals from the water. So whether fluoride or minerals are filtered out really depends on the type of filtration system being used,” he explains.
Dr. Sharma adds to this, saying, “Water filtration systems do not remove fluoride, but do remove chloride and some heavy metals as well as sand and sediment.”
Related: Doctors Are Begging You to Stop Making This Super-Common Hydration Mistake
Should You Worry About Microplastics in Bottled Water?
Microplastics, which are tiny fragments of plastic measuring less than five millimeters, have become a hot topic in the health world. According to a study of more than 200 people undergoing surgery, almost 58% had microplastics or nanoplastics (which are smaller than microplastics) in a main artery, and the individuals who had microplastics in their main arteries had a 450% higher likelihood of having a heart attack, stroke or dying within 34 months of their surgery.
Anything with plastic poses a risk of microplastics, including water in plastic bottles. “People who drink bottled water should at least be aware that microplastics and nanoplastics have been detected in bottled water. However, the science is still developing and current evidence does not yet clearly establish a human-health risk from the levels found in drinking water,” Dr. Ye says. To his point, it’s too early for anyone to know exactly how microplastics may or may not impact health.
While we don’t know the exact impact of microplastics, Dr. Sharma says that drinking tap water instead of bottled water is an easy way to reduce your exposure. “Someone who drinks three bottles of water a day may consume an entire credit card’s worth of plastic more than someone who drank just tap water,” he says.
Dr. Sharma says that most of the microplastic exposure from bottled water comes from the plastic release from twisting the cap on and off. So if you are going to drink bottled water, it’s best to pour it in a glass instead of twisting the cap on and off multiple times. “Storage conditions such as heat, cold, sunlight and mechanical stress can increase microplastic leeching into the water,” Dr. Sharma adds.
The Verdict on Which Is Healthier: Bottled Water or Tap Water
With all this in mind, what is the best choice: Tap water or bottled water? Both experts emphasize that both options are safe. However, if given the choice, they both say that tap water is the healthier option.
“For most people served by a well-run public water system, tap water is usually the healthier default choice. It is publicly monitored, often fluoridated and avoids the plastic packaging and potential plastic-particle exposure associated with bottled water,” Dr. Ye says.
Dr. Sharma adds, “Tap water is healthier than bottled water. It provides fluoride for dental health, beneficial minerals and lower microplastic exposure with comparable safety profiles.”
However, there are times when bottled water is helpful to have on hand. “Bottled water is useful in emergencies, during travel or when local tap water has a specific problem,” Dr. Ye says, adding that it’s still not inherently healthier simply because it is bottled.
We’re fortunate to live in a country where tap water is safe and accessible; it’s easy to take it for granted. Drinking tap water is healthy and cuts down on environmental waste. It’s a win-win!
Up Next:
Related: Does Drinking Water During Meals Help or Hurt Your Digestion? Here’s What Gastroenterologists Say
Sources
- Lu, H., Ayers, E., Patel, P., et al. (2023). Body water percentage from childhood to old age. Kidney Research and Clinical Practice. 42(3):340-348
- Drinking Water Standards and Regulation: An Overview. Centers for Disease Control and Prevention
- Bottled Water Everywhere: Keeping it Safe. U.S. Food and Drug Administration
- Dr. Tao Ye, PhD, water supply expert and assistant professor at Stevens Institute of Technology’s Civil, Environmental and Ocean Engineering Department
- Dr. Varun Sharma, MD, internal medicine doctor at MedStar Health
- Azoulay, A., Garzon, P. and Eisenberg, M. J. (2001). Comparison of the Mineral Content of Tap Water and Bottled Waters. Journal of General Internal Medicine. 16(3):168-175
- Marfella, R., Prattichizzo, F., Sardu, C., et al. (2024). Microplastics and Nanoplastics in Atheromas and Cardiovascular Events. The New England Journal of Medicine. doi: 10.1056/NEJMoa2309822
