If you take the time to read ingredient labels, choose grass-fed over conventional, and replace processed snacks with whole foods, you already know that the quality of every meal matters. But there’s a question worth asking here. How much do you think about the water you drink?
Most of us default to what comes out of the faucet or grab the cheapest case at the store. However, the differences between bodies of water are real. Mineral content, sodium levels, sourcing, packaging, etc. all affect what you actually put into your body. And for those trying to eat clean, water should receive the same scrutiny as food.
Martin Rees, a certified water sommelier who has been featured on Netflix, NPR, and National Geographic, has built his career around this idea. He explains that as water passes through underground stone formations, it naturally picks up minerals, giving every source a distinct profile, a concept he likens to the terroir of wine. Different minerals have different flavours, textures and nutritional values.
We reviewed four mineral waters that align with our clean eating philosophy. Made with natural ingredients, minimally processed, and transparent. Here’s what stood out.
1. Chiarella – mineral water from the Italian Alps
Source: Mountain spring, Italian Alps (around Lake Como)
Key stats: pH 7.5 | Lowest sodium in Europe | Rich in calcium, magnesium and potassium | Glass bottle only
chiarella Check off all the important boxes for a clean diet. The water comes from a single spring in the mountains of the Italian Alps and is naturally filtered through ancient dolomite rock over thousands of years. Its geological process provides a mineral-rich profile without the need for additives or enrichment. What comes out of the spring is directly bottled.
Of particular interest is the sodium concentration. Chiarella has the lowest sodium content of any European mineral water, which is important if you’re tracking your intake or just prefer clean-tasting water without saltiness. Since it has a neutral pH of 7.5, it goes well with food and drinks, and has a mellow taste even on its own.
This is a third-generation, family-owned brand that has been bottling since 1964 and has never been sold to a large company. Bottled exclusively in glass, there are no concerns about microplastics, BPA, or flavor interference from packaging. Sold in luxury Italian hotels such as Passalacqua and Villa d’Este, it is shipped directly to U.S. customers in six-packs with subscription options.
Chiarella sets a high standard for those seeking truly clean mineral water from source to bottle.
2. S.Pellegrino – Italian sparkling mineral water
Source: San Pellegrino Terme, Italian Alps
Key statistics: pH 7.7 | TDS ~1,100 mg/L | High sodium and sulfate content | Glass/PET bottles
San Pellegrino is probably the first brand that comes to mind when you think of “mineral water,” and its reputation is highly regarded. It’s been around since 1899 and has become the default in fine dining restaurants around the world. The carbonation is mild and the mineral profile gives it a distinctive and slightly flavorful character.
The mineral content is higher than that of many competitors, giving it a richer mouthfeel and a more pronounced taste. This may seem like too much to drink every day, but if you enjoy bold water with your meals, this can be an asset. San Pellegrino is owned by Nestlé, which may be important to consumers who prefer independent brands. Available in both glass and plastic. If avoiding plastic is a priority, choose glass.
3. Gerolsteiner – German volcanic mineral water
Source: Eifel Volcanic Region, Germany
Key stats: pH 6.5 | TDS ~2,500 mg/L | Very high calcium and magnesium | Glass bottle
If your goal is to get the most minerals through your water, look no further than Gerolsteiner. Sourced from Germany’s volcanic Eifel region, it has one of the highest calcium and magnesium contents of any widely available mineral water. One liter provides about one-third of the calcium you need in a day. This is important for those who value bone health and nutrient density.
The tradeoff is taste. Because Gerolsteiner has a high mineral content, it has a strong and rich flavor, which makes it a favorite. As Riese pointed out, mineral content directly affects the taste of water, with more minerals meaning a stronger, more complex drinking experience. It also has a slightly acidic pH of 6.5, which is lower than most premium mineral waters, so it may be something to consider for those who value pH balance. That said, Gerolsteiner is a reputable brand with transparent sourcing and is widely available in the United States.
4. Mountain Valley – American Spring Water
Source: Hot Springs, Arkansas
Key stats: pH 7.3 to 7.7 | Low mineral content | Also available in glass
Mountain Valley is the go-to place for anyone looking for clean, American-made glass bottled water. Bottled since 1871 from protected springs in the Ouachita Mountains of Arkansas, it’s lighter in minerals than the European offerings on this list and has a refreshing, clean taste that’s perfect for everyday drinking.
Lower mineral content means you won’t get the same calcium and magnesium fortification that high TDS water provides. But if what you’re looking for is a glass of pure-tasting spring water from a trusted American brand, Mountain Valley consistently delivers. It is one of the most widely available premium waters in the United States, sold in natural grocers and health-oriented retailers nationwide.
Points to note when choosing mineral water
Dr. Mark Hyman, a functional medicine physician and one of the most prominent voices in the field of clean eating, emphasizes that water quality is fundamental to good health, stating that water is essential for everything from nutrient absorption and energy production to detoxification. He also warned against plastic packaging, citing concerns that chemicals such as phthalates and BPA can leach into water over time.
With that in mind, let’s think about what to prioritize. Let’s start with procurement. Look for named natural spring water rather than purified municipal water. Riese has been vocal about this, arguing that while natural water contains a mineral profile shaped by nature, purified water is essentially processed tap water with its properties stripped away. Check the sodium content, as some mineral waters contain surprisingly high concentrations of sodium when added up across multiple bottles. Look for calcium and magnesium, which support bone health and muscle function. And whenever possible, choose glass over plastic.
conclusion
Clean eating goes beyond the plate. The water you drink every day is as much a part of that effort as the food you prepare. Each of the four brands on this list offers something real: natural ingredients, real mineral content, and clarity that matches what you’d expect from the rest of your kitchen.
Whether you prioritize the lowest sodium, highest mineral concentration, most recognizable names, or trusted American brands, there’s an option here to fit. The important thing is to start paying attention to what’s in your glass.
Want to achieve better health?
Listen to your friends on the Wellness + Wisdom Podcast and unleash your best self with Dr. John Leurance. Founder of MitoZen. Developer of Lumetol Blue™ Bar, a combination of ZEN Spray and Methylene Blue.
