When you need to quench your thirst, there’s a dizzying array of choices—from tonic water and fruit-flavored seltzer to electrolyte-infused or alkaline water.

But are these amped-up waters any better than plain water? It’s possible—if you know what to look for…

Sparkling. Many sparkling waters, such as flavor-infused seltzer, tonic and club soda, have their distinct differences, but they all share a common source of their infused fizz—carbon dioxide.

Flavor-infused sparkling and seltzer waters are generally unsweetened and come in refreshing choices, such as cranberry-lime. The best options are those with a hint of juice and/or naturally occurring flavors, such as Spindrift and Waterloo.

Tonic water contains quinine, a compound that gives it a bitter taste. Sugar or high-fructose corn syrup are often added to this common cocktail mixer. Beware: A 12-ounce can or bottle contains about 30 g of sugar and 130 calories. And despite the popular belief that the quinine in tonic water relieves leg cramps, it’s not likely that the small doses in tonic water are effective, nor is it a recommended treatment for this condition. Good brands: Hansen’s Natural and Q Spectacular.

Club soda is infused with minerals, such as potassium sulfate, sodium chloride and disodium phosphate, which may depend on the brand, as the mixture is intended to create a unique, slightly salty flavor. Club soda has no sugar and no calories. Note: Sodium levels may be up to 75 mg per 12-ounce serving, which can contribute to your daily sodium intake if you drink this beverage regularly. Good brands: Fever-Tree and Q Club.

Health considerations: Some research shows that sparkling waters may damage tooth enamel, promoting decay. That’s because carbon dioxide lowers the pH of water, making it slightly more acidic. But the evidence showing that carbonation negatively affects enamel also notes that it’s the added sugar combined with carbonation, as found in sugary sodas, that results in the greatest loss of enamel.

There also have been past concerns that phosphates in carbonated beverages harm bone health, but the latest research has disproven this. Some people, however, complain of bloating and gas related to carbonated drinks.

Mineral. Like spring water, natural mineral water originates from a protected underground water source and rises to the surface. Spring water is collected at its source, whereas mineral water flows over and through rocks, gathering minerals along the way.

According to the FDA, which regulates bottled water, mineral water must contain at least 250 parts per million total dissolved solids. Depending on the source, mineral waters will differ in taste due to levels of minerals, such as calcium, magnesium, zinc and sodium.

Health considerations: Drinking mineral water is associated with following a ­higher-quality diet…gastrointestinal benefits, such as reduced constipation…and improved bone health due to its abundant levels of calcium, ­according to research. Some brands, such as Perrier and San Pellegrino, can have up to 4% of the Daily Value of calcium per serving, but others can have negligible amounts. Most mineral waters have very small amounts of
sodium. Good brands: Topo Chico Agua and Gerolsteiner.

Alkaline. This water has been treated to have a higher pH level than most tap or bottled waters. It may have a slightly bitter taste compared with tap water.

Health considerations: Fans of alkaline water claim that it is good for health because acidic components are removed from the water, helping the body to be “in balance”—providing such benefits as increased energy and slowed aging. But there is very limited research to support these claims, and our kidneys, lungs and digestive enzymes in the gut naturally keep the body in balance.

However, research has shown that
alkaline water can help relieve symptoms related to gastric reflux. Good brands: Essentia, Evamor and TEN.

Electrolyte. Electrolyte-infused water contains minerals, such as sodium, potassium and magnesium, that help the body maintain a balance of fluids—an essential element of hydration. They also help regulate blood pressure, muscle contraction and blood pH.

Brands, including SmartWater, Dasani and Nestlé Pure Life, purify their water and then add electrolytes, but concentrations vary by brand. Some are very low, but those designed to aid hydration—specifically in athletes—are higher in electrolytes, which are lost with sweat. These products also may be high in sugars.

Keep in mind that most people don’t need to sip electrolyte water, which has a subtle salty, mineral taste, for their normal fitness and wellness routines. You can get plenty of electrolytes in healthy foods, such as fruits, nuts, grains and beans, while regular tap water and even bottled waters provide about 2% to 3% of the recommended daily intake of some electrolytes.

Health considerations: Research shows that hydration and electrolyte replacement may improve performance, mental focus and heart-rate recovery time in athletes during activities. Serious athletes performing endurance sports and activities, especially in hot conditions, should consider electrolyte water as part of their hydration and electrolyte-replacement plans. Good brands: E-Lyte, Propel, Lifewtr and Aquahydrate.

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