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Electrolytes in Bottled Water
Electrolytes are charged minerals that regulate hydration, nerve signalling, and muscle function. Most bottled mineral waters contain a useful baseline; some — especially high-TDS European mineral waters — deliver electrolyte loads comparable to commercial sports drinks, without the sugar or additives.
The five key electrolytes
Sodium (Na⁺)
The primary electrolyte lost in sweat. Helps maintain fluid balance and nerve signalling.
Athletes sweating heavily may benefit from higher-sodium waters; people managing blood pressure usually prefer low-sodium options (<20 mg/L).
Magnesium (Mg²⁺)
Supports muscle relaxation, energy metabolism, and over 300 enzyme reactions.
Many adults under-consume magnesium; mineral waters with 50–120 mg/L are an easy daily contributor.
Calcium (Ca²⁺)
Essential for bones, teeth, blood clotting, and muscle contraction.
Calcium from water is absorbed comparably to calcium from dairy.
Potassium (K⁺)
Counterbalances sodium and supports heart and muscle function.
Bottled water is generally not a major potassium source — fruit, vegetables, and dairy dominate intake.
Bicarbonate (HCO₃⁻)
Acts as a natural buffer that neutralises acid — both in your stomach and after intense exercise.
Waters above 600 mg/L bicarbonate are often marketed as 'alkaline'.
When electrolyte water matters
- Athletic performance: long sessions, hot conditions, heavy sweat losses.
- Fasting & keto: low-carb diets flush sodium and magnesium; electrolyte water can ease "keto flu" symptoms.
- Pregnancy: increased mineral demand for both calcium and magnesium.
- Seniors: calcium and magnesium intake from water can complement diet.
- Recovery from illness: mild electrolyte replenishment without sugar.
Top 15 bottled waters by electrolyte content
Scored from each brand's published sodium, magnesium, calcium, and bicarbonate values.
| Brand | Na | Mg | Ca | HCO₃ | Score |
|---|---|---|---|---|---|
| Borjomi | 1300 | 50 | 60 | 3500 | 3130 |
| Gerolsteiner | 118 | 108 | 348 | 1816 | 1112 |
| Topo Chico | 184 | 27 | 47 | 235 | 424 |
| S.Pellegrino | 31.2 | 49.5 | 164 | 243 | 301 |
| Perrier | 9 | 3.4 | 147 | 390 | 211 |
| evian | 6.5 | 26 | 80 | 360 | 210 |
| Mountain Valley Spring Water | 3 | 7.3 | 67 | 220 | 119 |
| FIJI Water | 16 | 14 | 18 | 125.5 | 99 |
| Acqua Panna | 6.6 | 6.5 | 33 | 119 | 75 |
| Zephyrhills | 4 | 4 | 30 | 110 | 62 |
| Deer Park | 6 | 5 | 35 | 80 | 61 |
| Saratoga Spring Water | 12 | 4 | 17 | 49 | 49 |
| Arrowhead | 4 | 3 | 17 | 80 | 45 |
| Waiākea | 8.4 | 2.4 | 10.5 | 56 | 39 |
| Icelandic Glacial | 9.4 | 1.4 | 5.6 | 35 | 30 |
