Can you get nutrients from water? The definitive guide to hydration and mineral intake

November 13, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, drinking water does more than quench thirst; it's essential for carrying nutrients throughout your body. However, a key question remains: can you get nutrients from water directly? The answer depends on the type of water you're drinking and how it's sourced.

Quick Summary

This article explores the truth about obtaining nutrients from water by examining different types, including mineral, spring, and purified water. We'll clarify the role water plays in nutrient transport and how a balanced diet remains the primary source for essential minerals.

Key Points

Water's Role is Transport, Not Supply: Water primarily carries nutrients and minerals absorbed from food throughout the body, rather than being a significant nutritional source itself.
Mineral Content Varies: Different water types contain different levels of dissolved minerals; natural sources like mineral and spring water have more than treated water like distilled or purified options.
Avoid Long-Term Demineralized Water: Consuming only demineralized water over long periods can lead to essential mineral deficiencies and electrolyte imbalances.
Diet is Your Primary Source: The vast majority of your body's required minerals should come from a balanced diet rich in fruits, vegetables, and whole foods, not from drinking water.
Enhance Water Naturally: You can boost your water's nutritional profile and flavor by infusing it with fruits, vegetables, or herbs.
Clean Water is Key: The most important priority is drinking clean, safe water, regardless of its mineral content, to stay properly hydrated.

Understanding Water's Role in Your Body

Water is the most abundant compound in the human body, constituting 50 to 75% of our total body weight. Its primary function is not to act as a source of energy-yielding nutrients like carbohydrates, fats, or proteins, but as a critical solvent and transporter. It is the medium in which essential bodily processes, including digestion and the transportation of nutrients, occur.

Transportation: Water in the blood and other bodily fluids carries vitamins, minerals, and oxygen to cells and tissues throughout the body.
Metabolism: It is a reactant or product in numerous chemical reactions that drive metabolism.
Waste Removal: Water helps flush out waste products through urination and perspiration.
Joint Lubrication: It lubricates and cushions joints and tissues.

The Source of Minerals in Water

While pure H₂O has no calories or macronutrients, drinking water is a vehicle for trace amounts of minerals. The specific minerals and their concentrations depend heavily on the water's source. For example, water traveling through limestone and dolomite formations can accumulate calcium and magnesium. The journey water takes—through rocks, soil, and treatment facilities—determines its final mineral composition.

Minerals in Different Water Types

The mineral content of water can vary dramatically based on how it is sourced and treated. It's this variation that leads to the perception that some water is more 'nutritious' than others.

Mineral Water

Mineral water originates from a protected underground source and must contain at least 250 parts per million of total dissolved solids, including minerals like magnesium and calcium. These minerals can be absorbed by the body.

Spring Water

Collected from natural springs, spring water's mineral composition varies depending on the geology of the area it flows through. It can provide essential minerals, but the content is not guaranteed to be consistent.

Tap Water

Tap water is treated municipal water. Its mineral content varies regionally but can include calcium, magnesium, and sodium. Many areas also add fluoride to tap water for dental health.

Distilled and Purified Water

Processes like distillation and reverse osmosis remove minerals and contaminants, resulting in water that is nearly pure H₂O but lacks beneficial minerals. Some modern purification systems add minerals back, but traditional methods do not.

The Dangers of Demineralized Water

Regular consumption of demineralized water (like distilled or RO water without remineralization) is not advised as it can lead to mineral deficiencies and electrolyte imbalances. The World Health Organization has reported on the potential health risks associated with a lack of minerals in drinking water.

Comparative Table: Water Types and Mineral Content


Water Type	Mineral Content	Taste Profile	Potential Nutritional Benefit
Mineral Water	Significant and consistent	Distinctive, based on mineral composition	Can provide a reliable source of minerals like calcium and magnesium
Spring Water	Varies by source	Natural, can be refreshing	Natural minerals absorbed from the source
Tap Water	Varies by region, some added	Variable; can have chlorine taste	Contributes trace minerals and fluoride
Distilled Water	None (stripped of minerals)	Flat or bland	None; can potentially cause mineral leaching from body
Purified (RO)	None (stripped of minerals), sometimes added back	Neutral, can be flat if not remineralized	None, unless minerals are added back post-purification

Maximizing Your Nutrient Intake

While crucial for health, water is not a primary source of nutrients. The most effective way to obtain minerals is through a varied diet. Harvard Health highlights diverse food sources for minerals, such as leafy greens, nuts, dairy, and whole grains.

To naturally enhance your water's nutritional profile and flavor, consider infusing it with:

Fruit Infusions: Add lemons, limes, or berries for Vitamin C and taste.
Herb and Spice Infusions: Introduce mint, basil, or ginger for digestive support and antioxidants.
Herbal Teas: These provide fluids, antioxidants, and other beneficial plant compounds.

Conclusion

In summary, while water facilitates the transport of nutrients, it is not a significant dietary source of them. Its main function is to support essential bodily processes. Though mineral and spring water contain more minerals than purified water, a balanced diet remains the best way to get your daily mineral intake. Prioritizing safe, clean water for hydration and a food-first approach for nutrients is the healthiest strategy. For further health and hydration information, the Centers for Disease Control and Prevention is a valuable resource.

Final Recommendations

Ultimately, water's key role in nutrition is supporting nutrient transport and absorption rather than being a primary source of minerals. A varied diet rich in whole foods is most effective for meeting mineral needs, while clean water ensures proper hydration and body function.

Frequently Asked Questions

Mineral water contains a higher and more consistent amount of minerals like calcium and magnesium compared to tap water, but it's still a minor source of overall daily mineral intake compared to a balanced diet.

Drinking only distilled water can lead to mineral deficiencies and an electrolyte imbalance over time because the distillation process removes all minerals. This can also cause the water to taste flat, which may lead to reduced water intake.

You can add nutrients to water by naturally infusing it with fruits, vegetables, and herbs. Options include adding lemon slices for Vitamin C, mint for digestive support, or cucumber for flavor.

Reverse osmosis water is safe to drink because it effectively removes contaminants. However, the process also strips beneficial minerals. Many modern RO systems include a remineralization stage to add minerals back, making it a healthier option for long-term consumption.

Some mineral waters are rich in magnesium and calcium, which are important for regulating blood pressure and heart rhythm. Low magnesium levels are linked to high blood pressure, and consuming magnesium-rich water may offer some cardiovascular benefits.

No, while water is essential for life and every bodily function, it is not technically classified as a nutrient because it doesn't provide energy or building blocks for growth and repair. Instead, it's considered a vital component for various physiological processes.

Yes, tap water contains varying amounts of minerals, including calcium, magnesium, and sodium, depending on the source and treatment. Many municipal water supplies also add fluoride for dental health.