The Hidden Risks in Your Tap Water

Even though Australia boasts some of the highest water quality standards globally, contaminants can still end up in your daily glass of tap water. Some of these hidden substances include:

1. Chlorine and Chloramines

Chlorine is added to water supplies as a disinfectant to kill harmful bacteria. While it’s necessary for safety, it can also disrupt your gut microbiome over time, potentially leading to digestive issues and even reduced immunity.

💡 Pro Tip: Let water sit for 24 hours in a glass pitcher to reduce chlorine content before drinking.

2. Fluoride

Fluoride is added to many Australian water systems to reduce dental decay. While this can benefit oral health for some, excess fluoride exposure has been linked to thyroid dysfunction and impaired brain development in high doses, according to research from The Lancet Neurology (2014).

💡 Be mindful of fluoride levels if you’re also using fluoride toothpaste or supplements.

3. Heavy Metals

Trace amounts of heavy metals like lead, arsenic, and cadmium can enter tap water from natural sources or old plumbing systems. Over time, even small exposures to these metals can lead to oxidative stress in the body, contributing to fatigue, mood changes, and chronic inflammation.

4. Pesticides and Herbicides

Agricultural run-off can introduce trace amounts of chemicals such as glyphosate (used in weed killers) into waterways. These chemicals can mimic hormones, disrupt endocrine function, and accumulate in your tissues over time.

A 2022 study published in the Journal of Environmental Health Perspectives highlights exposure to pesticides as a significant contributor to hormonal imbalances and fertility challenges—even in small quantities.

5. Microplastics

Plastic pollution breaks down into tiny particles called microplastics, which can enter our water supply. Studies show that microplastics may disrupt hormones, damage gut health, and contribute to inflammation in the body.

💡 An estimated 90% of bottled water brands also contain microplastics, making tap water with filtration a better choice in many cases.

How Water Quality Affects Your Health

Hydration isn’t just about quantity—it’s also about quality. Poor water quality over time can cause subtle but impactful changes to your health, including:

🚫 Gut Health Disruption: Chlorine and fluoride can interfere with your microbiome, leading to bloating, indigestion, or weakened immunity.
🚫 Hormonal Imbalances: Endocrine disruptors like pesticides, microplastics, and heavy metals can mimic or block hormones, contributing to conditions like irregular periods, weight gain, or thyroid issues.
🚫 Toxin Accumulation: Heavy metals and chemicals can accumulate in tissues over time, increasing the body’s toxic load and making it harder for your liver and kidneys to detoxify effectively.

If you’ve been feeling tired, bloated, or not quite yourself, your water could play a role.

The Functional Medicine Approach to Hydration

At XLR8 Your Health, we know hydration is more than just drinking 8 cups of water a day. Here’s how we help clients optimise their hydration and make sure their water supports their health:

1. Customised Water Intake Recommendations

Your water needs depend on YOUR body. Factors like activity levels, underlying health conditions, and climate all affect how much water you should drink. For most people, targeting 30–35 ml of water per kilogram of body weight is a good place to start.

💡 Example: A 70 kg individual should aim for about 2.1–2.5 litres per day.

2. Upgrading Your Water Quality

For many clients, a simple shift to filtered water can make a big difference. High-quality water filters remove chlorine, fluoride, heavy metals, pesticides, and microplastics, providing cleaner, safer drinking water.

Types of Filters We Recommend:
▫️ Carbon-Based Filters: Remove chemicals like chlorine and pesticides.
▫️ Reverse Osmosis Systems: Offer comprehensive filtration, including fluoride and heavy metals.
▫️ Water Pitcher Filters: A budget-friendly way to reduce common contaminants.

3. Adding Electrolytes

Filtered water is essential for removing contaminants but can also strip the water of natural electrolytes like magnesium, sodium, and potassium—essential for hydration and cellular function.

Enhance your water by adding a pinch of Himalayan salt or a squeeze of lemon for natural electrolytes that support hydration and energy.

4. Protective Nutrition

Certain nutrients can protect your body against some of the toxins found in water, including:
▫️ Vitamin C: Neutralises chlorine and supports repair from oxidative stress.
▫️ Zinc: Protects against heavy metal exposure and boosts immune resilience.
▫️ Magnesium: Supports muscle relaxation and improves energy, especially if water has been demineralised.

Practical Steps to Improve Your Water Today

Want to start optimising your hydration? Here are a few simple, actionable tips:

✅ Invest in a water filtration system that suits your household needs.
✅ Drink from glass or stainless-steel bottles instead of plastic to avoid microplastics.
✅ Hydrate with fruit-infused water for added nutrients (e.g., lemon, cucumber, or berries).
✅ Space your hydration evenly throughout the day to support your kidneys and avoid bloating.

Your Health is Worth the Small Changes

Clean, high-quality water is one of the most underrated tools in achieving better health. Hydrating effectively and reducing exposure to hidden contaminants supports not just your energy and digestion but also long-term wellness.

✨ Hi! We’re Liza and Deb from XLR8 Your Health, based in Perth and Mandurah. Through Functional Medicine and Clinical Nutrition, we go beyond food to evaluate environmental factors like hydration and water quality to help you unlock your potential for thriving health.

👉 Ready to optimise your hydration and overall health? Book a consultation today, and let’s create a tailored plan for you.