How Many Calories Does Filtered Water Have? Comparing 5 Popular Types of Water

In this article, My Auris will provide a detailed answer to whether filtered water contains calories, clearly distinguish between common types of water, and guide you in choosing the right water for your personal health goals. Let’s start by understanding the basic chemical composition of filtered water and why it doesn’t provide energy to the body.

Does water have calories?

Calories primarily come from three main nutritional sources: carbs, fats, and proteins. Filtered water, however, contains absolutely no calories because it lacks these components. Interestingly, even alcohol contains calories despite not being considered a nutritional beverage. Although filtered water has no calories, it is rich in essential water minerals like calcium, magnesium, sodium, zinc, and copper. Therefore, you can confidently supplement minerals from this drink without worrying about weight gain.

Many studies have shown that adults can significantly meet their daily calcium needs (8 – 16%) and daily magnesium needs (6 – 31%) by drinking just 2 liters of water per day. In the United States, fluoride is even added to public drinking water to reduce tooth decay, demonstrating the diverse benefits of water.

Popular types of filtered water and their corresponding calorie content

Let My Auris delve into the popular types of filtered water on the market today, compare their calorie content, and help you make the smartest choice:

Boiled and cooled water

Boiled water is the most common type for daily use. This water source is heated to 100 degrees Celsius to kill harmful bacteria and microorganisms. It is then cooled and consumed directly.

Calorie content: 0 kcal. Contains no fat, no protein, no sugar, and provides absolutely no energy to the body.

Advantages: Safe if the initial water source is clean, inexpensive, and easy to prepare.
Disadvantages: Does not completely remove heavy metals or residual microorganisms if the plumbing system is old.

Bottled purified water (RO, UV, Nano filtered)

This water is treated using modern filtration technologies such as RO, UV, and Nano to remove all bacteria, minerals, and heavy metals. The result is water devoid of natural minerals, but extremely pure.

Calorie content: 0 kcal. Contains no energy and does not affect diet plans.

Suitable for people on a Keto diet, those who need strict control over salt or mineral intake in water. This is a true zero-calorie water, often recommended by doctors for those with sensitive digestive systems or kidney disease.

Natural mineral water

This type of water is typically extracted from underground springs and contains natural minerals such as calcium, magnesium, sodium, and potassium. Some brands may add CO2 to create sparkling mineral water.

Calorie content: typically 0 kcal. However, sparkling or flavored mineral waters may contain 1–3 kcal per bottle, depending on the ingredients.

Mineral water is suitable for athletes who need to replenish minerals due to heavy sweating. However, if you are detoxing with water or following a strict weight-loss diet, you should carefully read the ingredients to avoid consuming calories from additives.

Alkaline ionized water (electrolyzed water)

Alkaline ionized water is water treated by an electrolyzer, resulting in a high pH (8.5 – 9.5), rich in natural trace minerals, with antioxidant properties, and capable of supporting acid-alkaline balance in the body.

Calorie content: 0 kcal. Contains no calories but is rich in features that support metabolism.

Alkaline ionized water is often used in health care regimens to improve digestion and enhance detoxification. However, it is expensive and not suitable for long-term use by young children or individuals with chronic underlying conditions without professional guidance.

Home-filtered tap water

Using home water filters (RO, UF, Nano technology) is becoming increasingly popular. Depending on the device, the filtered water may still contain light minerals or be completely purified.

Calorie content: 0 kcal in most cases.

Home filtration is a cost-effective and proactive solution. However, filter cartridges need to be replaced periodically, and the quality of the incoming water should be checked to ensure safety.

Daily filtered water intake according to health goals

The human body is composed of approximately 60 to 70% water. A loss of just 2% of this water can lead to fatigue, reduced physical performance, and impaired brain function. Therefore, you need to calculate the standard filtered water intake based on body weight. The simple formula is:

Weight (kg) x 0.03 = liters of water to drink/day

For example, a person weighing 60kg will need approximately 1.8 liters of water per day. However, this amount does not include other factors such as climate, activity level, and medical conditions. People who exercise frequently or live in hot climates may need 2.5 to 3 liters per day.

How much filtered water is enough if you are losing weight?

One practical tip when following a weight loss diet is to drink water about 20 minutes before a meal. This creates a false sense of fullness, helping you reduce calorie intake without having to skip meals. Filtered water is a calorie-free drink; it doesn’t cause fat accumulation or stimulate insulin like sugary sodas, sweetened milk, or bottled fruit juices.

People on a Keto diet should drink at least 2.5 to 3 liters of filtered water daily to compensate for water loss when reducing carbohydrate intake. During strict dieting phases, proper hydration helps prevent constipation, aids the kidneys in eliminating ketones, and promotes fat burning.

You can replace some filtered water with calorie-free mineral water, alkaline ionized water, or spring water, provided they do not contain energy or sweeteners. Stay away from energy drinks, artificially colored water, or high-calorie beverages as they will increase your total energy intake.

Water needs for sedentary individuals, office workers

For people working in air-conditioned environments with light activity, such as office workers, the recommended water intake is still 1.5 to 2 liters of filtered water per day. However, many often forget to drink water because they don’t feel thirsty. An effective tip is to use a water bottle with time markings to ensure consistent hydration throughout the day.

Prioritize pure filtered water processed by an RO water purifier, boiled and cooled water, or certified bottled water. Water with a stable pH, no odor, no color, and no reaction with medication is a safe choice, especially for the elderly or those with underlying medical conditions.

Water intake for physically active individuals, athletes

If you regularly exercise, run, or play sports, increase your filtered water intake to about 3–4 liters per day. The body loses water through sweat and respiration; if not adequately replenished, it can lead to decreased performance, dizziness, and even exhaustion.

After exercising, avoid sugary sodas or energy drinks as they contain hidden calories from artificial sugars. Instead, opt for cool filtered water, possibly with a few slices of lemon or mint leaves for a light flavor without adding energy.

How should sick individuals and the elderly drink water?

In the elderly or sick individuals, the sensation of thirst often diminishes. Even if not thirsty, it is still necessary to distribute water intake throughout the day, avoiding concentrated consumption that could cause blood dilution or cardiovascular pressure. On average, maintain 1.2 to 2 liters per day, depending on the specific condition and recommendations from the Ministry of Health or treating physician.

Drinking filtered water correctly is a daily habit that helps keep the body hydrated, supports the digestive system, controls calories, and enhances quality of life. Depending on specific health goals – weight loss, exercise, or treating illness – you need to adjust your water intake appropriately, avoiding both excess and deficiency. Consider filtered water as part of your weight loss menu, an effective health support tool that anyone can start today.