6 reasons to stop drinking tap water (and what to drink instead)

We’ve all heard at some point that tap water isn’t ideal. Maybe it was a podcast clip about microplastics, or a friend who swears chlorine wrecked their gut, but knowing what to drink instead is the part no one explains. So we keep drinking it. Turn the tap, fill the glass, ignore the nagging feeling, because the alternative feels unclear, expensive, or simply unrealistic. But between chlorine that disrupts the microbiome, fluoride that interferes with thyroid hormones, microplastics carrying synthetic estrogens, and pipes older than your grandparents, it’s worth looking at what you’re really drinking. So let’s get clear on both pieces...the reasons tap water is worth questioning, and the better options you can turn to instead 1. Pharmaceutical residue One of the most concerning features of modern tap water is the steady rise of pharmaceutical residues. Not enough to treat a condition, not enough to be illegal, but enough to be detectable in nearly every major water system across the UK and Europe.  How do they get there? Through us.  Whatever the body doesn’t fully metabolise is excreted, flushed, and reintroduced into the water cycle. Conventional treatment plants were never designed to remove these compounds, because they simply didn’t exist when the infrastructure was built. Today, researchers routinely find trace amounts of: Antidepressants SSRIs  Antibiotics Painkillers Hormonal contraceptives Anti-epileptics Diabetes medications Blood pressure drugs Chemotherapy metabolites In some regions, even veterinary pharmaceuticals from agricultural runoff The concentrations are low, but biologically, low is often the issue. Hormones and neurotransmitters operate in microdoses. A few nanograms per litre might sound insignificant, until you remember that the endocrine system works on signals measured in parts per trillion. One of the clearest warnings comes from nature. Scientists now suspect pharmaceutical pollution is a driving factor behind the feminisation of aquatic wildlife,  male fish developing eggs, disrupted mating behaviour, reduced fertility. If animals are responding visibly to these microdoses, it’s difficult to argue that humans are unaffected. 2. Old pipes= heavy metals  Even the cleanest municipal water still has one final journey before it reaches your glass... the ageing pipe network beneath our streets. And in the UK, that network is old. Some pipes were laid before antibiotics existed, before the lightbulb was common, before we understood anything about toxic metals and human biology. Yet they still carry the water we drink every day.  Across Britain, there are still tens of thousands of kilometres of legacy pipework made from lead, copper, iron and old alloys. As these materials corrode, they shed microscopic fragments into the water, undetectable to the eye, but not to the body. Even low-level exposure matters, because heavy metals accumulate slowly and push out the minerals your body actually needs. Lead competes with calcium. Copper competes with zinc. Aluminium competes with magnesium. Over time, these displacements quietly influence core systems: Thyroid function, by blocking iodine uptake Cognitive health, especially memory and focus Mitochondrial energy production, where metals interfere with ATP creation Liver detoxification, which requires mineral cofactors Immune balance, as metals promote chronic, low-grade inflammation Children are especially vulnerable, not because they drink more water, but because developing brains absorb metals far more readily than adult tissue. A dose that would be negligible for an adult can meaningfully impact a child’s cognitive development. Infrastructure shapes biology. And much of our water infrastructure was built for a world that didn’t yet understand how metals behave once they're inside us. 3. Fluoride suppresses thyroid function Fluorinated water was introduced as a public-health strategy, but biologically, fluoride belongs to the halogen family, the same chemical group as iodine. And halogens compete for the same receptor sites. Your thyroid depends on iodine to produce and convert thyroid hormones, especially turning inactive T4 into active T3, the molecule that governs metabolic rate, body temperature, digestion, cognitive clarity, energy production, and menstrual rhythm. When fluoride enters the bloodstream, it can displace iodine from these receptors, quietly slowing the system down. The symptoms often appear gradually: heavier periods, colder hands and feet, a slower bowel, persistent fatigue, trouble concentrating, and that subtle metabolic “dampening” so many women describe without ever connecting it to something as mundane as drinking water. Compounding this, fluoride accumulates in the pineal gland, where it can affect melatonin production and the circadian cues that regulate hormonal timing, a feedback loop that further influences thyroid performance. Women with existing thyroid vulnerabilities, low iodine, postpartum depletion, PCOS, chronic stress, or a family history of hypothyroidism often notice meaningful improvements simply by reducing fluoride exposure.  4. Chlorine disrupts the gut lining Chlorine was nothing short of revolutionary when it entered public water systems in the early 1900s. It transformed public health. Diseases like cholera and typhoid, once common and devastating, dropped almost overnight. Entire cities were protected by a single chemical, and for that moment in history, chlorine quite literally saved lives. But our understanding of the human body has evolved. Chlorine’s job is simple, to kill bacteria. The problem is that it doesn’t distinguish between dangerous pathogens and the delicate ecosystems of beneficial microbes we depend on. When chlorinated water is consumed daily, small amounts can reach the intestines and interact with the microbiome and reduce its diversity, as well as irritate the gut lining, and shift the balance between protective and inflammatory species. Over time, this can weaken the mucosal barrier, increase digestive sensitivity, and place added burden on the liver, which must process these compounds. 5. Mineral imbalance In the natural world, water is shaped by the land it moves through. As rain seeps across soil, sand and stone, it collects electrolytes...magnesium, sodium, potassium, bicarbonate, trace minerals that give water structure and allow it to slip into our cells with ease.  Modern tap water no longer has that journey. Depending on where you live, your water is likely either: Hard: overloaded with calcium carbonate but strangely lacking magnesium Soft: chemically softened and stripped of minerals altogether Neither replicates the balanced electrolyte profile your cells require for true hydration. Without electrolytes, water has no “carrier” into the cell. Instead of being absorbed, it moves rapidly through the body, filling the bladder rather than hydrating the tissues. It's why so many people can drink litres of water and still feel tired, foggy or unrefreshed. Over time, demineralised water forces the body to compensate. To keep fluid balance stable, it begins drawing minerals from its own reserves...magnesium gradually declines, sodium regulation becomes erratic, and potassium becomes harder to retain. The result is a subtle but cumulative mineral depletion that affects energy, focus and overall hydration status. The water is entering the body, but without minerals, it’s not entering the cells. But what's the alternative? Okay, we get it. Tap water is problematic. But for most people, knowing what to drink instead is where things get confusing. Do you buy bottled water? In glass? Is plastic fine? What about filters? And how do you choose something that’s actually realistic for your lifestyle? 1. If you have access to a local spring, this is the gold standard Spring water is the closest you can get to what humans evolved to drink. It’s naturally filtered through layers of earth, enriched with electrolytes, and structured by geological pressure,  a form of hydration your cells recognise instantly. Look for springs that are: Regularly tested Protected from agricultural runoff The best part? It’s usually completely free. A few glass jugs and a weekly refill can outperform almost every pricey filtration system or bottled water on the market. 2. High-mineral bottled water in glass (excellent, but expensive over time) If you can’t access a spring, high-mineral still water in glass is the next best thing. Glass protects the water from heat induced chemical leaching and preserves the natural mineral profile. Look for bottles with meaningful levels of: Magnesium Bicarbonate Calcium Trace minerals And just as important, check that the brand publicly shares its contaminant testing. Reputable mineral water companies release regular lab reports showing levels of heavy metals, nitrates, PFAS, microplastics, and industrial runoff. If a brand doesn’t disclose this, it’s worth questioning why. The only real downside? It adds up quickly. This is especially true if you’re drinking 1.5–2 litres daily and even more so if you’re hydrating a family. For many people, this becomes the most expensive hydration option long-term, even though physiologically, it’s excellent. Still, if budget allows, glass is a beautifully clean choice. 3. A high-quality home filtration system (with remineralisation) Filter water is only as good as the filter itself. The aim is twofold: The best systems combine: Activated carbon (removes chlorine, VOCs, pesticides) Reverse osmosis or high-grade membrane filtration (targets fluoride & heavy metals) A remineralisation cartridge (adds magnesium, calcium + trace minerals), if yours is missing this you can always add lemon & sea salt or mineral drops yourself This is the most cost-effective long term option for most households. The initial investment can feel steep, but year after year, filtered & remineralised water becomes far cheaper than buying glass bottles. 4. Natural mineral water in plastic bottles Not everyone can afford to buy glass regularly, and most of us end up grabbing water in the places where glass bottles aren't even sold (looking at you petrol stations, corner shops, park shops, the entire convenience ecosystem). And that’s okay. But plastic does come with considerations. Microplastics leach more easily when: Bottles are thin They’re stored in heat (cars, warm shops, delivery vans) They’re exposed to sunlight They’re squeezed or crushed So if you’re buying plastic, prioritise: Thicker bottles (they shed less) BPA-free or PET bottles Brands that publish microplastic and contaminant testing Bottles stored in cool, shaded areas Plastic isn’t ideal. But conditions & options aren’t always either, especially on the go or when budget and logistics make glass unrealistic. Notable mentions We often forget that hydration isn’t limited to water. Two of the most overlooked sources of structured, electrolyte-rich hydration are:  Raw milk Raw milk is a complete hydration food… naturally rich in electrolytes, sugars, fats, proteins and enzymes that slow absorption and help water enter the cells. Its mineral profile (especially calcium, potassium and magnesium) makes it far more hydrating than plain water, and unlike demineralised tap water, it gives minerals back instead of pulling them from the body. It’s one of the reasons traditional cultures thrived on it during seasons of hard labour. Fresh fruit & fruit juice Notice how the more you sweat, the hotter the day, the harder the workout, the more your body instinctively craves fruit. That’s not a coincidence. It’s the body recognising its need for electrolytes, natural sugars and quick absorbing hydration. Oranges, berries, peaches, grapes, pineapple, all provide “living water” shaped by the plant itself, and snacking on these throughout the day (especially when they’re in season) is one of the simplest ways to stay hydrated if you find that you forget to drink water. We hope these options show that you don’t need a perfect water setup or a £2,000 filter to hydrate well. Choose cleaner water when you can, add minerals back in when needed. And as always, support your body, but never overthink what’s beyond your control.