Hydrate Smarter – Can the Right Water Boost Your Game?

A water sommelier does for water what a wine sommelier does for wine. Bringing expertise, sensitivity, and storytelling to something we often take for granted.

I specialize in the sensory analysis, origin, and mineral composition of natural mineral water. My work involves identifying subtle flavor profiles, recommending the right type of water for different contexts, whether it’s fine dining, athletic performance, or overall well-being, and sharing my knowledge through talks, tastings, and training sessions.

At the heart of it all, I see myself as an ambassador for water, someone who helps others discover just how diverse, fascinating, and valuable this everyday element truly is.

The taste of water is primarily influenced by two key factors:

• Mineral content – This refers to naturally occurring minerals such as magnesium, calcium, sodium, and sulfate, each contributing its own subtle nuances to the flavor profile. For example, calcium can give water a smooth, almost creamy mouthfeel, while magnesium may add a slightly bitter edge. Sodium imparts a hint of saltiness, and sulfate can bring out a faintly tangy or dry note.

• Carbonation level – Whether a water is still, lightly sparkling, or fully sparkling (effervescent) also plays a role in how we perceive taste and texture. Carbonation can make water feel more refreshing or stimulating, but high levels may overpower delicate mineral notes, while low carbonation allows those flavors to shine through more clearly.

The combination of these two elements creates a broad spectrum of sensory experiences. Depending on its unique composition, water can taste refreshing and crisp, smooth and sweet, slightly salty, or even mildly bitter. Some waters are velvety and light, while others have a more pronounced, mineral-forward character.

Just like with wine or coffee, developing a refined palate for water means paying attention to these subtleties, and understanding that not all waters taste the same.

Water is absolutely essential for both athletic performance and recovery, and its importance goes far beyond just quenching thirst. It plays a foundational role in nearly every physiological process in the body. Here’s how:

• Regulates fluid balance – Water helps maintain the body’s internal equilibrium, ensuring that cells stay hydrated, blood volume remains stable, and organs function efficiently. Even slight dehydration can impair physical and mental performance.

• Supports the body’s cooling system – During exercise, especially in high-intensity or warm conditions, the body cools itself through sweating. Water is lost through this process, and without proper replenishment, the risk of overheating increases. Staying hydrated allows your body to regulate temperature effectively and avoid heat-related stress.

• Optimizes the transport of nutrients and oxygen – Water is the medium through which nutrients and oxygen are delivered to muscles and vital organs. It also helps flush out metabolic waste products that accumulate during exercise, aiding recovery and reducing fatigue.

• Stabilizes muscle function and electrolyte balance – Muscles rely on the right balance of fluids and electrolytes to contract and function smoothly. When you're low on water, you’re also likely low on key minerals like sodium, potassium, and magnesium, increasing the risk of cramps, weakness, and poor coordination.

And this isn’t just relevant for athletes, every body, whether active or not, depends on water to function properly. From brain clarity and joint lubrication to digestion and detoxification, hydration is the thread that ties it all together. Whether you're training for a competition or simply going about your day, staying well-hydrated is one of the most effective ways to support your health and energy levels.

Yes, certain types of natural mineral water can have a positive impact on athletic performance. For everyday hydration, a mildly mineralized water with a moderate amount of magnesium and calcium is usually sufficient. However, during sports or intense physical activity, when the body loses more fluids and electrolytes through sweat, mineral-rich water is the better choice, as it helps replenish those essential minerals more effectively.

Very important! When athletes sweat, they don’t just lose water, they also lose essential minerals, known as electrolytes, which are critical for performance and recovery. Replenishing these minerals is key to maintaining balance in the body. The most relevant ones include:

• Sodium – Helps the body absorb and retain water, which supports hydration and helps prevent muscle cramps, especially during intense or prolonged activity.

• Magnesium – Plays a central role in muscle function and nerve signaling. A deficiency can lead to fatigue, twitching, or cramps.

• Calcium – Crucial not only for strong bones, but also for proper muscle contraction and coordination.

• Bicarbonate – Helps neutralize excess acid in the body, supporting the acid-base balance that can be challenged during high-intensity training.

Ensuring these minerals are present, ideally through the right kind of mineral water can make a noticeable difference in how the body performs and recovers.

There are important legal distinctions between tap water, mineral water, and spring water.

Tap water is treated and typically a blend of lake, groundwater, and spring sources. In Switzerland, we’re fortunate to have access to exceptionally high-quality tap water straight from the faucet. It’s ideal for everyday hydration; clean, safe, and convenient. However, its mineral content can vary by region and isn’t always consistent, especially when it comes to supporting athletic performance.

Mineral water and spring water, on the other hand, must meet specific criteria to be officially recognized as such.

Natural mineral water must originate from a protected underground source and must have a stable mineral composition. This consistency makes it a great choice for athletes, especially when it contains the key minerals needed to support hydration and recovery.

Spring water also comes from an underground source, but unlike mineral water, it doesn’t require a consistent mineral profile. That means its composition can vary, making it less reliable for targeted mineral intake.

Finally, isotonic drinks can be beneficial during long or high-intensity workouts, as they not only hydrate but also provide carbohydrates and electrolytes to sustain energy and endurance.

One common myth, not just in sports, is: “You should only drink when you’re thirsty.”

But thirst is already a sign of dehydration. A general rule of thumb is to drink about 30ml of water (or unsweetened beverages) per kilogram of body weight. This amount should be significantly higher during physical activity!

Absolutely, ice hockey is a high-intensity sport that demands a lot from the body, especially when it comes to hydration. Because players lose significant amounts of fluid and electrolytes through sweat, I recommend highly mineralized mineral water, ideally with at least 1500 mg of minerals per liter.

Water that’s particularly rich in sodium and magnesium is especially effective. Sodium helps the body retain fluids and supports rehydration, while magnesium plays a key role in muscle function and can help prevent cramps, a common issue in demanding sports like hockey.

Three examples from Switzerland’s wide variety of mineral waters:

• Eptinger

• Adelbodner

• Valser (St. Peter’s spring)
  These natural mineral waters are all highly mineralized.

The body is naturally equipped to regulate its own pH level, keeping it within a healthy range regardless of diet or activity. While alkaline water (with a pH above 7.5) may help buffer excess acidity that can result from intense exercise, it isn’t essential for healthy individuals with a balanced lifestyle.

What’s far more relevant, especially for athletes, is the bicarbonate content of the water. Bicarbonate acts as a natural buffer, helping to neutralize acid in the body and maintain the acid-base balance, which is crucial for performance and recovery.

In my opinion, functional waters, those enriched with vitamins or electrolytes, can be helpful, especially if someone has a specific need to supplement certain nutrients.

However, many of these beverages also contain artificial additives, sweeteners, or added sugars, which can undermine their health benefits.

For most people, a well-balanced naturally mineralized water is the better and more wholesome choice. It delivers essential minerals in their natural form; without the extras your body doesn’t need.

It depends on the level of carbonation.

Light carbonation can be refreshing and may aid digestion.

Highly carbonated water, however, can cause bloating and stomach discomfort.

That’s why I recommend either lightly sparkling water (with gentle effervescence) or still water for sports.

A high-quality sports water isn't just about hydration, it should also support your body's performance and recovery by delivering the right mix of minerals. For athletes and active individuals, the following concentrations are especially beneficial:

• Sodium > 200 mg/L – Sodium plays a vital role in helping the body absorb and retain fluids, making it essential for maintaining hydration during and after intense physical activity. It also supports nerve function and helps prevent cramps.

• Magnesium > 50 mg/L – Magnesium is key for proper muscle function, energy production, and nerve signaling. It helps reduce muscle fatigue and supports recovery after strenuous exercise.

• Calcium > 150 mg/L – Best known for maintaining strong bones, calcium also supports muscle contraction and coordination, both of which are crucial during athletic performance.

Choosing a mineral water that meets these thresholds helps replenish lost minerals more effectively and keeps your body in balance; before, during, and after training.

Yes, I personally prefer Adelbodner because of its high mineral content and fresh taste.

I’ve found a hydration routine that really supports me and feels good even during activity:

• Before sport (30–60 minutes prior): I drink 500 ml

• During sport: I drink 100–200 ml every 30 minutes, depending on the intensity

• After sport: I drink another 500–1000 ml to replenish lost fluids

Everyone’s needs are different. What matters most is finding what works for you – feeling neither thirsty nor overly full and staying well hydrated.

I suggest starting with your personal taste: Do you prefer low, medium, or highly mineralized water?

Then consider your mineral needs: Do you sweat a lot? Are you prone to cramps? If so, opt for a water rich in sodium and magnesium.

And from there – experiment! Try different mineral waters and see how your body responds.