If you’ve been scrolling through your feed or overheard a conversation about “raw water,” you might be wondering if it’s the next big thing in health trends or just another risky fad.
Advocates of raw water claim it’s a natural, unprocessed option with added health benefits, but is it safe, especially for people with diabetes?
Let’s pour into the facts (pun intended!) to see if raw water is worth the hype—or if you’re better off sticking to the basics.
What is Raw Water?
Raw water is untreated, unfiltered, and unsterilized water sourced directly from natural springs, lakes, or streams. Proponents of raw water tout its “living” qualities, claiming it contains beneficial minerals, probiotics, and other nutrients stripped away during the filtration and purification processes.
Sounds refreshing, right? Not so fast. Drinking raw water means skipping the safety measures designed to remove harmful bacteria, viruses, and parasites that could make you sick.1,2
The Risks of Raw Water for Everyone—Including People with Diabetes
- Potential Contaminants: Raw water may contain harmful microorganisms like E. coli, Giardia, and Cryptosporidium, which can cause severe gastrointestinal issues and dehydration. For people with diabetes, dehydration can quickly lead to blood sugar spikes and complications.1,3
- Lack of Regulation: Unlike municipal or bottled water, raw water is not regulated or tested for safety. This means you’re taking a gamble with every sip.4
- Electrolyte Imbalance: If you get sick from raw water, you risk losing essential electrolytes through vomiting or diarrhea. Electrolyte imbalances can make blood sugar management even harder.3
- Unknown Mineral Content: While raw water fans rave about its mineral content, the amounts can vary wildly and may include harmful levels of heavy metals like lead or arsenic. There’s no guarantee you’re getting the “good stuff.”5,6
Diseases Linked to Drinking Raw Water
Drinking raw water can expose you to a range of diseases caused by harmful microorganisms, chemicals, and toxins. Here are some examples:
- Diseases Caused by Bacteria:
- E. coli Infections: Fecal contamination from humans or animals can lead to diarrhea, abdominal cramps, and kidney complications.1
- Salmonella: Contaminated water can cause fever, diarrhea, cramps, and dehydration.3
- Cholera (Vibrio cholerae): Often found in areas with poor sanitation, it leads to severe watery diarrhea and dehydration.1,4
- Diseases Caused by Viruses:
- Hepatitis A: Spread through contaminated water, causing jaundice, fatigue, and abdominal pain.1
- Norovirus: Known for outbreaks, leading to vomiting, diarrhea, and dehydration.3
- Rotavirus: Common in children, causing severe diarrhea and fever.1
- Diseases Caused by Parasites:
- Giardiasis (Giardia lamblia): Found in lakes or streams, causing diarrhea, nausea, and bloating.1,3
- Cryptosporidiosis (Cryptosporidium): Causes severe diarrhea and stomach pain.1
- Amoebiasis (Entamoeba histolytica): Leads to diarrhea, cramps, and liver abscesses.1
- Schistosomiasis: Contracted through freshwater contaminated with snails carrying parasites, causing rash, fever, and long-term organ damage.4
- Diseases Caused by Chemicals or Heavy Metals:
- Arsenic Poisoning: From groundwater, causing skin lesions, nausea, and cancer risks.5
- Lead Poisoning: From old pipes or natural contamination, leading to neurological and kidney issues.6
- Pesticide Contamination: Agricultural runoff can cause hormonal imbalances and liver damage.5,6
- Potential Long-Term Health Risks:
- Kidney damage from repeated exposure to toxins.5
- Neurological disorders from lead or mercury.6
- Chronic gastrointestinal issues from prolonged infections.1,4
Does Raw Water Offer Any Real Benefits?
While it’s true that some filtration processes can remove trace minerals from tap water, these minerals are usually present in tiny amounts. You’re better off getting essential nutrients from a balanced diet or taking supplements if necessary.
The claims about probiotics in raw water also don’t hold much—ahem—water. Most healthy gut bacteria come from food, not your drinks, and the risk of harmful bacteria far outweighs any potential probiotic benefit.1,2
What’s the Verdict for People with Diabetes?
Drinking raw water is not worth the risk—especially if you’re managing diabetes. Safe hydration is a cornerstone of blood sugar management, and raw water’s unpredictable nature could introduce unnecessary complications to your routine.
Instead, opt for these safe and healthy alternatives:
- Filtered Tap Water: Affordable and accessible, most tap water in the U.S. is perfectly safe to drink. Though, there are some exceptions. Using a filter can improve taste and remove minor impurities.1,3
- Mineral Water: Bottled mineral water is regulated and offers a reliable source of minerals.6
- Electrolyte-Infused Water: Great for hydration during workouts or periods of illness, especially when managing blood sugar fluctuations.3
- Natural Spring Water: Natural spring water is water that has been collected from a protected natural spring and is processed to meet safety and purity standards while retaining its naturally occurring minerals, making it a regulated and safer alternative to raw water.
Final Thoughts on the Raw Water
The raw water trend may sound enticing with its promises of natural benefits, but for people with diabetes (and everyone else), the risks far outweigh any perceived advantages.
When it comes to hydration, it’s better to stick with tried-and-true options that keep you safe, healthy, and thriving. Purification and fortification are necessary to keep our drinking water safe.
Have you encountered any wellness trends that left you scratching your head? Share your thoughts in the comments below and I’ll share the bottom line on the nutrition.
References
- Centers for Disease Control and Prevention (CDC). Waterborne Diseases. https://www.cdc.gov/healthywater/disease/index.html ↩︎
- World Health Organization (WHO). Guidelines for Drinking-Water Quality. https://www.who.int/water_sanitation_health/dwq/guidelines/en/ ↩︎
- Mayo Clinic. Healthy Hydration Tips. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating ↩︎
- Environmental Protection Agency (EPA). Safe Drinking Water. https://www.epa.gov/safewater
↩︎ - National Institute of Environmental Health Sciences (NIEHS). Heavy Metals and Health. https://www.niehs.nih.gov/health/topics/agents/heavy-metals/index.cfm ↩︎
- Harvard T.H. Chan School of Public Health. Risks of Raw Water. https://www.hsph.harvard.edu ↩︎
