Regardless of how you drink water, the science is clear: staying well hydrated supports all your body’s systems, boosts energy levels and even improves skin tone. But with so many options on the market—spring, distilled, mineral and artesian water to name a few—how do you know which one is best? Our Registered Dietitian Lisa Grudzielanek from Metcalfe’s Market explains the different types of water to help you make the right choice for your needs.

The first type of water we will look at is spring water. This is a type of bottled water that must come from an underground water source that emerges at the surface or is extracted through a borehole. Water labeled as spring water must be microbiologically wholesome and offer no nutritional value, but it does not have to have a specific mineral content or any added vitamins or minerals.

Next up is filtered water. This is a type of drinking water that has been cleaned to make it safe for human consumption. This process includes removing any particles or chemicals that may be in the water, such as fluoride, heavy metals, bacteria and parasites. The most common filtration methods include cartridge filters and reverse osmosis. Reverse osmosis is considered the most effective method, as it also removes all harmful minerals and contaminants from the water, including the beneficial ones like magnesium and calcium.

Another popular type of water is infused or flavored water. This is a type of water that has been flavored with fruit, vegetables and/or herbs to encourage hydration for people who struggle to enjoy drinking plain water alone. These waters may also contain added sugar and sodium, which can be a concern for those who have diabetes or high blood pressure.

Other bottled waters on the market are carbonated and sparkling. Carbonated water is made by combining water with carbon dioxide to create bubbles. This type of water is often referred to as soda water, although it can be found in other forms like carbonated iced tea or coffee. It can be a helpful way to encourage hydration for people who struggle with drinking plain water alone, but it should not be used as a substitute for uncarbonated or filtered drinking water.

When it comes to determining the healthiest water, experts agree that the type of water you choose is less important than how much you drink and how regularly you drink it. Aiming for seven to eleven (8 to 16 ounce) glasses of water a day, or the amount recommended by your physician, will provide you with enough fluid to stay healthy and well hydrated.