Often you do not notice what is next to us, what you forget about it. If we have something in abundance, we do not pay attention to it. And sometimes it is necessary and also underestimated. 

The article refers to water, we have it in taps, in stores. We can pour any number of glasses into the glass at any time. It is commonly written in articles intended for beginners to consume mineral water in quantities of several liters a day. However, unfortunately not everyone applies to it. Maybe it is worth starting? 


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Water is the basic inorganic ingredient of every organism. It is found in large amounts in lymph and blood plasma (20%). 

This fluid is the main environment of chemical processes taking place in our body. Thanks to the characteristic chemical structure, water is the best solvent on earth. Moving proteins to build muscle, distributing oxygen, to keep cells alive, transport of toxin hormones to the place of their neutralization allows water, a universal solvent. Water located in the extracellular fluid as well as intracellular fluid determines the firmness of the cell (turgor). Water is responsible for regulating the body’s temperature, which is about to come. 

When I went to the gym, almost every person in the gym had a bottle of water. However, we do not hear it once, do not drink during training because something is there. Just in place ‘because something’ I heard from a certain person ‘digestion. Heh, nothing digests, because there is nothing to digest. Digestion is the breakdown of the product into smaller molecules in which the form can be absorbed by the small intestinal epithelial cells. The water does not digest, because there is nothing to digest – no calories. There is no protein, no fats, no carbohydrates. The water passes without a problem. It’s just like the motor (water) that passes between cars (cars are eg chicken, rice = calories). Water should be drunk during training, but skillfully. We do not drink a lot of water at once, but quietly every now and then with small sips. 

During training, the body is forced to work harder. An increased amount of calories burned is associated with an increase in body temperature. The body functions properly at a temperature of 36.6 degrees C. One of the mechanisms used to lower body temperature is the secretion of sweat. Water escaping to the surface of the skin through the sweat glands. This water under the influence of body temperature evaporates from it while taking away heat (energy). The main component of the sweat is water, coming from intercellular spaces. The loss of fluid from this site causes an increase in the osmotic pressure (the difference in concentrations between the intracellular and extracellular regions). As many people have now guessed, it gets even (so absorption is also taking place in the digestive system, so it is important to drink isotonics) by infiltrating intracellular water into the extracellular space. 

A decrease in the amount of water in the cell causes dehydration of the cell. When you play football with your friends, work hard at the gym and feel dry mouth, thirst – you will already know that there has been dehydration of the cell. Cell dehydration, however, the body notes, attempts to even again the concentration differences by penetration of the plasma part into the cell. The effects of this as well as depicting what I have described can be found on the graph. 

In the course of chemical changes taking place in our body, various metabolic products are created, one body needs some, others must be expelled to the outside by the respiratory system (lung, H2O), urinary (metabolites, etc.), not through the skin, and not in bile by defacation. These are the ways through which the body gets rid of toxins from the body. The kidneys are responsible for urine formation and excretion. Urine is stored in the bladder. Its capacity is 500ml, and in fact, in a healthy man filling his half already gives a signal to the brain that you need to expel him (we want to pee). The formation of urine occurs in the so-called glomerulus. If the amount of water is low, the glomeruli will work harder to make the urine more dense, which will allow more water to stay in the body. This is possible thanks to vasopressin (ADH). 

Ok. well, we know what happens if there is dehydration, how the body copes with it. So how should you fill her gaps? Earlier, I wrote that the absorption also takes place on the principle of osmosis. Yes, that’s why the best way out during training is to drink isotonic beverages. What the graph below illustrates. 

During the day, we can drink mineral water, not carbonated. The gas in the water is carbon dioxide. The only justification for drinking carbonated water is the time after training, where, thanks to the diuretic action, we ‘force’ the body to expel urine and toxins in it. So at this point the water can have a detoxifying effect. During the day, something else, especially before eating, drinking fizzy water can stop the hunger and even reduce your appetite. This is conditioned by the fact that CO2 in the water causes stretching of the stomach walls, which gives a feeling of satiety. Not once, surely, when you were young, you grabbed a fizzy bottle after running and sucked half a bottle in one sip. Well, the feeling of heaviness, but also breathing difficulties. A dislocated stomach causes pressure on the diaphragm, which may cause breathing problems. Similarly in people suffering from bulimia, during wolf hunger, they often say that it’s hard for them to breathe … But let’s not get out of the topic. It’s time for some summary. 


– Ensure the right amount and quality of the water being drunk. 

– Cold drinks can also help defend against overheating. 

– Isotonic beverages have such an advantage over others that they are absorbed constantly and do not cause osmotic pressure disturbances. 

-In the prevention of the circulatory system, urinary tract and prophylaxis of the heart, care should be taken to permanently replenish the body’s fluid during physical exertion. 


You can read also:7 myths about water that you need to know


Taste waters – are they healthy? The composition of flavored waters

The flavored waters are considered not only to be tasty, but also to be healthy, in the end they have water in their name, a fruity flavor version, and they are also standing on shop shelves next to mineral or spring waters, nothing more wrong. It turns out that the flavored waters do not Nothing to do with water, and in addition they have substances that can lead to the development of many diseases. What is the composition of the flavored waters? What impact do they have on health? How does homemade flavor water look like?

Flavor waters have nothing to do with water, even though the name suggests it.The label with the name of the producer, which the consumer knows from the production of water, is another reason why we think about taste water as well as water. next to natural mineral and spring waters.

Although the flavored waters are produced on the basis of mineral or spring water, but contain aromas, sugars and preservatives. Meanwhile, according to the Regulation of the Minister of Health1 on natural mineral waters, spring water and table water, so that water can be called water, it must meet requirements.


Here you can read: Water is awesome – and those reasons why


Is the water in your tap healthy?

Other criteria concern natural mineral waters, other spring waters, and still other table waters, the latter may contain some additives, but these are only minerals.

All other ingredients added to the water, change it into a drink. In the case of flavored water, a drink based on natural mineral water or spring water.

Flavor waters – are they healthy?

The basic ingredient of flavored water is sugar, glucose-fructose syrup or other sweetening substances, so that along with a 1.5-liter bottle of liquid can be supplied from 200 to even approx. 350 kcal.

The amount of sugar in the flavored waters can make you dizzy. In 100 ml of flavored water there is about 4.6 grams of sugar, equivalent to 1 teaspoon, 250 ml of drink (ie one glass) provides 11.4 grams of sugar, a little over 2 teaspoons, this means that 1.5 liters of bottle provides … 69 g of sugar, or about 14 teaspoons of sugar! This is more than one donut (about 34 g of sugar) or a portion of a bar (about 32 g of sugar).

Therefore, drinking large amounts of flavored water can contribute to overweight and obesity as much as eating sweets.

For flavored waters closer to carbonated beverages than for mineral water, they should therefore stand on a shelf with sweet drinks rather than water.

In addition, both sugar and glucose-fructose syrup have a high glycemic index, which means that when they are ingested, blood glucose increases dramatically and, as a consequence, insulin ejection, which may lead to insulin resistance and even the development of diabetes mellitus. type 2.

In addition, flavored waters can contain preservatives and aromas – artificial, identical to natural or natural:

  • potassium sorbate (E-202) – is a preservative that protects food against the growth of mold and yeast. It is considered to be one of the safest food additives, however, in sensitive individuals, potassium sorbate may cause allergic reactions.
  • Sodium benzoate (E-211) – naturally occurs in cranberries, blueberries, fermented milk beverages.In high doses, sodium benzoate can have a detrimental effect on your health.With vitamin C it can transform into very harmful benzene.Meanwhile, vitamin C is very often added to beverages and flavored waters
  • aspartame (E-951) – a sweetener that is not indicated for people suffering from phenylketonuria.People regularly eating sweetener most often complained about numerous ailments.
  • acesulfame K (E-950) – strengthens the taste.A controversial sweetener
  • aromas – they are often introduced into water on gluten particles
  • fruit syrups – they contain a lot of sugar, regardless of whether the syrup is of natural or artificial origin


You can read also: 7 myths about water that you need to know


Can you drink tap water?

We do not trust water from the water supply, so instead of just putting a glass under a tap, we spend a lot of money on bottled water, but we can drink water straight from the tap without any worries.

Our distrust was born in the 70s and 80s of the last century, when the standards for drinking water were not as restrictive as at present, while the demand for it was twice as large, so it was mainly to provide the right amount. the second plan was enough that the tap water did not pose a threat to health, today we have good water at home, sometimes better than bottled water, but distrust remained. 



It seems that Oligocene water is perfectly pure, since it comes from deep deposits.It turns out that not quite, because its distribution sites can be microbiologically contaminated (they are not disinfected).In addition, it can be stored for only 24 hours, in a refrigerator, so that it is safe in terms of microbiology. 

Tap water is healthy because it is subject to restrictive EU standards

We can easily quench thirst with unboiled tap water because its quality is in line with EU standards, more demanding than those developed by the World Health Organization (WHO) .The water is microbiologically and chemically safe. Who does not believe it? , can check the quality of water in your town on the websites of water supply companies or sanitary facilities. This information should also be provided by small, local waterworks.

The frequency of water quality control depends on the daily capacity of the water supply.In large cities, it is tested daily at each treatment stage.Additionally, once a month, its quality is checked at specific points of the water supply network.In small waterworks, control is rarer, but the requirements for water quality – the same. 


According to the expert

Bottled spring waters that are readily purchased in Poland contain negligible amounts of minerals (including the most important for health – magnesium and calcium).Tap water sometimes has much more, but it does not pretend to be mineral.Depending on the source, it is low- or medium-mineralized (optimal for every human).And certainly clean.You can even prepare mixtures for babies on it.However, let’s not give Strict to young children.But this recommendation also applies to bottled waters, with the exception of those that have the certificate of the Mother and Child Institute.

In fact, bottled waters, which deserve a name for mineral, are not much in Poland (only about 30), so when buying them in the store, pay attention to how much calcium and magnesium they contain.In a liter of mineral water should be no less than 150 mg of calcium and 50 mg of magnesium. 


Modern water treatment

If possible, the waterworks use deep-water, ideally clean water, which almost does not need to be treated.This process consists mainly of aeration and filtration to remove excess manganese and iron, such as eg Olsztyn and Łódź. in Poland, they are not enough, so we also use surface ones, ie rivers.And this is where a huge change took place.There are more frequent infiltration approaches, such as in Warsaw or Płock.The water is drawn from under the bottoms of rivers or from special ponds. The purification station is filtered through a several-meter layer of sand and stones, and purification methods have been improved (eg ozonation, filtration through activated carbon deposits) and the treatment process itself is so precisely selected that water meets stringent EU standards.

After the terrorist attacks in the US on September 11, 2001, an additional element of water control – biomonitoring – was introduced in Poland.In treatment stations, fry are kept in aquariums.It is very sensitive to toxins, so it reacts quickly to changes in water quality.Warsaw has double protection against sudden water contamination.The aquarium also holds mussels that instantly close the shells when toxic substances appear in the water. 


How to take care of the quality of tap water yourself?

If you have your own water source (well, well), give it to explore.Check its chemical composition, because there is a risk that it is contaminated, eg by slurry or pesticides flowing from fields to the aquifer.A sample of water can be taken for testing in a local water supply or sanitary facility laboratory.Private companies also offer this service.

Because a long road in the waterworks worsens the quality of water (and there is no reason to expect that the administrators of housing estates regularly rinse the internal water supply), if you wake up, before the rest of the population, drop 2-3 l of water before putting the kettle under the tap.

After returning from holiday or weekend, for a moment, unscrew all the taps and let the water flow freely.