What’s the best liquid refreshment to go along with a healthy eating plan? You guessed it—water. Water accounts for just over half of your body weight, and for good reason. Every chemical reaction in your body, from energy production to detoxification, occurs in a water-based medium. Simply put, you need water. Clean, pure water.

But there’s a wrinkle. In our climb toward technological sophistication, we’ve managed to compromise the purity of our planet’s water supply. Completely untouched, pristine water is largely a thing of the past. Even the snow on the highest peaks now carries trace pollutants.

In the U.S. and other developed nations, most municipal water is chlorinated to protect against waterborne pathogens—a public health triumph that has dramatically reduced diseases like typhoid and cholera. But chlorine isn’t entirely benign. One interesting line of research suggests that long-term consumption of chlorinated water may affect lipid metabolism.

For example, a study published in Poultry Science found that chlorinated drinking water significantly lowered HDL — “good” cholesterol — in chickens. While humans are obviously not chickens, the researchers noted that the effect was on cholesterol metabolism itself, a function that we share very much. This supports the idea that chlorinated tap water may not be the ideal choice for everyday, long-term hydration.

So what is the best kind of water? For many, reverse osmosis (RO) water is the sweet spot. RO filtration pushes water through a semi-permeable membrane, removing contaminants without introducing chemicals. It’s a way to clean water without “killing” it, as old-school natural health practitioners like to say. RO systems are available in both bottled and home unit options, making them accessible to most households.

We’ve all heard the old recommendation to drink eight glasses of water a day. That’s reasonable—if you’re eating the standard American diet, which is higher in sodium, protein, and processed foods. But when you shift toward a more plant-forward diet, your hydration needs often change. Plants carry their own water, and fiber helps your body hold onto moisture more efficiently. When you eat this way, you can generally trust your body’s signals: drink when you’re thirsty, and you’ll be fine.

Your body doesn’t need coffee, tea, or soft drinks to function. Even without caffeine, these drinks stimulate your system unnecessarily. And alcohol? Its effect on the body is surprisingly similar to white sugar—it’s quickly absorbed and used as a fast-burning fuel, giving you a short boost but leaving your body in the red energetically.

Health is, above all, a function of balance. Moderation keeps life enjoyable and sustainable. Treat yourself occasionally to the foods and beverages you love—even if they’re not in the “good for you” column. And when you do indulge, savor it without guilt. Guilt is far more toxic to your health than the occasional treat. Then, when you’re ready, return to the eating and drinking styles that support your wellbeing.

More advice? Eat when you’re hungry. Drink when you’re thirsty. And most of all—listen to your body.

Link to Morter March Monday Rebroadcast: