Is It Healthy to Drink Reverse Osmosis Water?

Introduction: What is Reverse Osmosis (RO) Water?

One of the most overlooked factors affecting human health is the quality of drinking water. In recent years, reverse osmosis (RO) water purifiers have become increasingly common in both households and industrial setups. RO systems are praised for their ability to remove impurities, bacteria, viruses, heavy metals, and dissolved salts from water. But a growing concern among health-conscious consumers and professionals is this: Is it healthy to drink reverse osmosis water?

To answer this, it’s crucial to understand how reverse osmosis works and what it does to the water’s composition.

Is It Healthy to Drink Reverse Osmosis Water?

The simple answer is yes—but with conditions.

Reverse osmosis water is considered safe and healthy for daily consumption, particularly in areas where the source water is contaminated with heavy metals, excess TDS, or biological contaminants. However, the process also removes essential minerals like calcium, magnesium, and potassium, which naturally occur in water and contribute to its nutritional value.

Thus, the healthiness of RO water often depends on how well the system is managed and whether mineral reinforcements are added post-filtration.

Health Benefits of RO Water

Despite some concerns, RO water offers several well-documented health benefits, especially when used properly.

1. Removes Harmful Contaminants

RO systems are highly effective at removing:

• Arsenic

• Fluoride

• Lead

• Nitrates

• Bacteria and viruses

These contaminants are known to cause serious health issues including cancer, developmental disorders, and kidney damage. For those in regions with poor water quality, the benefits of using RO filtration can outweigh the risks.

2. Reduces Sodium Content

High sodium levels in tap or borewell water can contribute to hypertension and heart problems. RO systems can reduce sodium levels significantly, making water safer for individuals with cardiovascular or kidney issues.

3. Improves Water Taste and Clarity

By removing chlorine, sediments, and foul-smelling organics, RO water tends to taste cleaner and fresher, encouraging more water intake—important for overall health and hydration.

Side Effects of Drinking RO Water Daily

While RO water is purified, it may come with some downsides if consumed regularly without proper re-mineralization.

1. Loss of Essential Minerals

RO systems remove up to 90–95% of total dissolved solids (TDS), including essential minerals such as:

• Calcium

• Magnesium

• Potassium

Prolonged consumption of demineralized water may lead to mineral deficiencies over time, particularly if the diet is not balanced.

2. Acidic pH Levels

Reverse osmosis water typically has a lower pH (5.0 to 6.0) compared to natural mineral water. Drinking slightly acidic water over time may affect gut health and bone density, although this is still debated in scientific circles.

3. Increased Risk for Certain Health Issues

According to the World Health Organization (WHO), drinking demineralized water may contribute to:

• Electrolyte imbalance

• Increased diuresis (frequent urination)

• Risk of metabolic disorders if combined with poor diet

That said, most modern RO systems now come with mineral cartridges or alkaline filters to mitigate these effects.

RO Water vs Mineral Water: Which is Better?

This comparison depends on several factors such as your local water quality, lifestyle, and health needs.

Conclusion: If your local tap water contains harmful pollutants, RO water is a safer choice. If your water is already clean but low in minerals, mineral water may be more beneficial—but it comes at a higher cost.

How RO Affects TDS Levels in Drinking Water

TDS (Total Dissolved Solids) in water includes both harmful and beneficial elements. The RO process reduces TDS levels drastically, often below 50 ppm.

According to the Bureau of Indian Standards (BIS) and WHO:

• Ideal TDS for drinking water: 100–300 ppm

• Acceptable: up to 500 ppm

• Below 50 ppm: May lack essential minerals

RO systems without TDS controllers or re-mineralization stages may produce water that is too pure—lacking even basic electrolyte content. That's why modern RO systems with TDS controllers are highly recommended for regular use.

Who Should (and Shouldn't) Drink RO Water?

Recommended for:

• People living in areas with poor water quality (e.g., industrial zones, high nitrate levels)

• Individuals with weak immune systems

• Families using borewell or hard water

Not Ideal for:

• People already suffering from mineral deficiency

• Infants, unless mineral content is monitored

• Areas with naturally clean and low-TDS water

If you're in the second category, consider mineral filters or alternative purification methods like UV or UF systems.

Expert Opinions and Scientific Studies

Various studies have examined the impact of RO water on human health:

1. World Health Organization (WHO) – Warns against long-term consumption of demineralized water without proper dietary compensation.

2. Environmental Protection Agency (EPA), USA – Acknowledges RO as one of the best methods for removing contaminants from water but advises regular maintenance to prevent microbial buildup.

3. Indian Council of Medical Research (ICMR) – Recommends that re-mineralization be added to RO systems if water TDS falls below 75 ppm.

Most experts agree: RO water is safe and beneficial if used responsibly with attention to TDS and mineral content.

Tips to Make RO Water Healthier

If you’re concerned about the potential downsides of RO water, here are steps to make it more health-friendly:

1. Use a TDS Controller or Mineral Cartridge

Choose an RO system that includes a TDS adjuster or mineralizer to restore essential minerals post-filtration.

2. Check Your Water TDS Regularly

Use a digital TDS meter to monitor output water. Aim for 100–300 ppm for optimal balance between purity and nutrition.

3. Clean and Maintain Your RO System

Neglecting filter replacements can lead to bacterial buildup and reduced efficiency. Follow the manufacturer’s maintenance schedule strictly.

4. Balance Your Diet

Even if your water is low in minerals, a diet rich in leafy greens, fruits, seeds, and nuts can help you meet your mineral needs.

Conclusion: Should You Drink RO Water Every Day?

Yes, it is generally healthy to drink reverse osmosis water daily—especially if your input water quality is poor. RO water effectively removes dangerous contaminants that other filters often miss. However, prolonged use of demineralized water without compensation may pose health risks.

To stay on the safe side:

• Choose a system with a TDS controller or mineral filter

• Monitor TDS levels regularly

• Ensure your diet includes enough essential minerals

With the right precautions, RO water can be a safe, clean, and cost-effective solution for your daily hydration needs.

FAQs

1. Is RO water safe for infants?

Not recommended unless properly re-mineralized. Infants require water with a balanced mineral profile for growth and development.

2. Can RO water cause mineral deficiency?

Yes, if consumed long-term without dietary compensation or without using a mineral cartridge. It’s best to use RO water with re-mineralization.

3. How much TDS should RO water have?

Ideal TDS for RO drinking water is between 100–300 ppm. Below 50 ppm is considered too low for regular consumption.

4. Is there any alternative to RO purification?

Yes. UV, UF, and activated carbon filters are alternatives, especially for areas with biologically contaminated but low-TDS water.

5. Does boiling water replace the need for RO?

Boiling kills bacteria but doesn’t remove heavy metals, nitrates, or dissolved salts. RO is better for chemical contamination.

6. Is RO water better than bottled mineral water?

For long-term use, RO water with re-mineralization is more economical and environmentally friendly than bottled mineral water.

For deeper insight into safe TDS levels, read our article: [What is the Minimum TDS for Drinking Water?]