The Difference Between Demineralized and Regular Water
When we discuss drinking water without minerals, we are generally referring to demineralized or distilled water. Demineralization is the process of removing mineral ions, such as calcium, magnesium, and sodium, from water using methods like ion exchange or reverse osmosis. Distillation involves boiling water and condensing the steam, which also effectively leaves minerals and impurities behind. Standard tap or mineral water, in contrast, contains varying levels of these naturally occurring minerals and electrolytes.
For a healthy individual with a balanced diet, consuming demineralized water is not immediately dangerous. However, long-term or exclusive consumption can pose several potential risks to your health.
Potential Short-Term Side Effects
Disrupted Taste Perception
One of the most immediate and benign effects of drinking demineralized water is its flat, bland, or unappealing taste. This is because the minerals removed during purification are what give water its familiar flavor. Some individuals find this lack of flavor less palatable, which could lead them to drink less water throughout the day, potentially compromising their hydration levels.
Osmotic Effects and Initial Electrolyte Changes
Pure water is a powerful solvent. When you drink water with no dissolved minerals, it can cause small, temporary shifts in the body's osmotic balance. The intestine must add electrolytes from the body's reserves to process and absorb this mineral-free water. This can lead to increased urine output (diuresis) as the body attempts to restore balance, which may cause a temporary increase in the elimination of electrolytes like sodium, potassium, calcium, and magnesium. For most people, this is quickly corrected, but under conditions of severe dehydration or heavy physical exertion, it can exacerbate the loss of electrolytes.
Long-Term Health Implications
Increased Risk of Mineral Deficiencies
Over time, relying solely on mineral-free water can put you at a higher risk of developing deficiencies in essential minerals. While food is the primary source of minerals, water can provide a supplementary and bioavailable source of important electrolytes. Chronic, exclusive consumption, especially with a diet already low in minerals, has been linked to potential health issues, particularly concerning calcium and magnesium deficiencies.
Cardiovascular and Neurological Concerns
Research has linked long-term consumption of water low in minerals, particularly magnesium and calcium, with increased cardiovascular disease risk. Symptoms suggestive of mineral deficiency, such as tiredness, weakness, and muscular cramps, were reported in populations who switched to reverse osmosis-treated (demineralized) water. Furthermore, some studies suggest links between low calcium and certain neurodegenerative diseases.
Potential Increase in Exposure to Toxic Metals
Demineralized water is highly aggressive and seeks to dissolve substances it comes into contact with. This can cause it to leach metals, such as lead, from older pipes and storage tanks. Harder, mineral-rich water tends to form a protective scale, which inhibits this leaching. Since demineralized water has no such buffering capacity, it can increase your exposure to harmful heavy metals if your plumbing infrastructure is not modern and non-metallic.
How to Mitigate Risks and Maintain Optimal Hydration
- Ensure a Balanced Diet: The most effective way to compensate for minerals absent in your water is to eat a balanced, nutrient-rich diet with plenty of fruits, vegetables, whole grains, and nuts.
- Use Water Filters with Remineralization: If you use a reverse osmosis system at home, opt for one that includes a remineralization stage to add beneficial minerals back into the water.
- Choose the Right Water Source: For daily consumption, natural spring water or properly filtered tap water (which typically retains minerals) are often better choices for consistent mineral intake.
- Replenish Electrolytes After Intense Exercise: For athletes or those experiencing heavy sweating, using mineral-free water for rehydration is insufficient. Replenish electrolytes with sports drinks or other sources.
Demineralized Water vs. Mineralized Water Comparison
| Feature | Demineralized / Distilled Water | Mineral / Tap Water |
|---|---|---|
| Mineral Content | Very low to non-existent | Contains varying levels of minerals (calcium, magnesium, etc.) |
| Taste | Often described as flat or bland | Varies by source, generally more flavorful |
| Purity | Extremely pure (free of bacteria, viruses, contaminants) | Purity varies by source and filtration process; municipal water is regulated |
| Leaching Potential | High; aggressive towards pipes and storage containers | Low; mineral content creates a stable, non-aggressive solution |
| Body's Mineral Balance | Requires body to compensate for lack of minerals, risking deficiency | Contributes to daily mineral intake, supporting overall balance |
Conclusion: Balance is Key
Drinking water is essential, but the type of water you consume can have an impact on your health, particularly over the long term. While short-term consumption of demineralized water is generally safe for healthy individuals who get enough minerals from food, relying on it exclusively is not recommended. The potential for electrolyte imbalance, mineral deficiencies (especially calcium and magnesium), and increased exposure to leached toxic metals from plumbing makes mineral-rich water the superior choice for consistent, healthy hydration. Ultimately, the quality and mineral content of your drinking water should be a factor in your overall wellness plan, and for most people, a balance of proper diet and mineralized water is the best approach.
For more in-depth information on the health risks associated with demineralized water, you can review the World Health Organization's extensive report. Health risks from drinking demineralised water
