The Key to Losing Weight is Water: Top 5 Reasons

Every new day is another chance to change your life. For many, weight loss is a desirable goal and New Year’s resolution to achieve on their journey of health. Each person is different, and a specific plan to shed some pounds may work for some and not for others. However, staying hydrated with water is important for us all. The best part? The key to losing weight is water! Explore these five different ways that drinking water can help you successfully manage the number on your scale.

Here’s Why the Key to Losing Weight is Water

1. Curb Your Appetite

Have you ever heard that a person may think they’re hungry when they’re actually thirsty? Drinking water before a meal can reduce your appetite since it can take up space in your stomach to feel fuller, which may lead to less calorie intake and eventual weight loss. Drinking a glass of water before reaching for something to eat can help to reduce extra snacking as well. Look no further for an easy and natural way to curb those cravings!

2. Reduce Your Liquid Calorie Intake

Sweetened coffee, juice, soda, sports drinks, and alcoholic beverages are a few examples of the drinks people consume throughout the day that are loaded with calories, compared to water that contains zero calories. We’re not suggesting that you need to strip all of those drinks from your diet, but adding three glasses of water a day to replace some of those high-calorie drinks will go a long way towards helping you lose weight. We also highly suggest providing water with meals for children and young adults. Too many kids drink juice and sodas with their meals, increasing their sugar intake and unnecessary calories.

3. Burn Extra Calories

Several studies have found that drinking water can help you burn more calories. Based on a study published by the National Library of Medicine1, 12 people who drank 500 mL of cold and room temperature water experienced a boost in energy expenditure. They burned between 2% to 3% more calories than usual in the 90 minutes after drinking the water. Water may also temporarily increase the body’s resting energy expenditure—AKA the number of calories burned while relaxing. Drinking ice-cold water is better for burning calories as well since it helps boost your metabolism as your body works harder to warm the water up. Neat, right?

4. Flush Toxins Out of Your Body

Toodle-oo toxins! Drinking water can help your kidneys to filter toxins and waste while this vital organ retains essential nutrients and electrolytes. When your body is dehydrated, the kidneys retain fluid, making it difficult to remove waste as urine or feces. When waste builds up in the body, you may feel bloated, swollen, and tired. Staying hydrated is an effective way to avoid retaining waste, which may add some extra pounds.

5. Elevate Your Workouts

Water and workouts go hand-in-hand. One of the most important aspects of any weight loss plan is exercise. Water not only helps muscles, connective tissues, and joints to move correctly, but it also aids the lungs, heart, and other organs to work effectively during exercise. Being hydrated may also reduce muscle cramps and fatigue. Make sure to always drink water before, during, and after exercise to avoid dehydration, especially in hot, humid, or very sunny conditions.

Scientifically speaking, the relationship between water and weight loss has not been proven. However, there is a significant amount of evidence promoting that the key to losing weight is water via the numerous health benefits that it has on every process in the body. There is no specific amount of water that’s recommended for weight loss, but the National Academies of Sciences, Engineering, and Medicine now recommends 15.5 cups (3.7 liters or 124 ounces) for men and 11.5 cups (2.7 liters or 92 ounces) for women. Premium Waters, Inc. can help you stay hydrated with our vast selection of bottled water, water coolers, filtration systems, and other solutions. Drinking more H2O is just one piece of the weight loss puzzle, but it can kick-start your efforts towards a happy and healthy life!


1M. Girona, E. K. Grasser, A. G. Dulloo, J. P. Montani. “Cardiovascular and metabolic responses to tap water ingestion in young humans: does the water temperature matter?”, Acta Physiologica, Volume 211, Issue 2 (2014): 358–370.

Top 5 Best Times to Drink Water in a Day

best times to drink water

Most of us know that drinking water daily is essential to maintain one’s health and well-being. You can have it ice cold, hot, infused with fruit, and many other ways to quench your thirst. However, did you know that the times you choose to drink water can impact its effects on the body? Come along as we break down the top five best times to drink water in a day so that you can crush your hydration goals.

The Best Times to Drink Water in a Day to Maintain Optimal Hydration

1. Right When You Wake Up

Start your day off right with a big glass of H2O. Because you can’t drink water while you’re sleeping, you wake up dehydrated. Not only will drinking water every morning help satisfy your thirst, but it will make it easier to sustain healthy hydration habits in the long run. Plus, it can help to improve your mood, brain function, and energy levels.

2. Before and During a Meal

Drinking a cup of water before a meal can aid with weight loss because it can help you feel fuller and prevent overeating. On the other hand, drinking water with your food aids digestion, especially with high-fiber foods.

3. Midafternoon to Avoid the Slump

Lacking energy around 3 pm? Instead of reaching for another cup of coffee, grab a bottle or glass of water. Consuming caffeine six hours before bed can disrupt your sleep, which can affect your mood the next day. Dehydration may be the root cause of this midafternoon slump, so drinking water can help combat fatigue and other unwanted symptoms.

4. Before, During, and After Exercise

Suppose you are prepping for a rigorous workout or active event. In that case, you should regularly drink water in the days leading up to the performance vs. consuming lots of water immediately before to avoid bloating. For moderate workouts, try to drink a cup of water 30 minutes prior to starting. Since you lose water and electrolytes through sweat, you should sip on water during and after your workout to keep your body hydrated and replenish any lost fluids.

5. When You Have a Headache or Migraine

Headaches and migraines are no fun, especially if they occur on a daily basis. A headache can be a common symptom of dehydration, so drinking more water can be the key to some relief. Dehydration is also a common trigger for migraines, so increasing your water intake may help decrease migraine severity, frequency, and duration.

With these recommendations in mind of the best times to drink water in a day, set yourself up for success in your routine. Implementing these small changes can make a world of difference in the long run!

Premium Waters’ Commitment to Sustainable Bottled Water Solutions

bottled water sustainability

The reality is that thousands of food and beverage products are packaged in non-recyclable or thick, bulky recyclable plastic. At Premium Waters, Inc. (PWI), we attempt to utilize the least amount of plastic possible when delivering safe, convenient, and quality water to your door. Reducing the current impact of plastic on our environment will take a united effort among all the companies who can sustainably manufacture their goods and the consumers who can incorporate consistent recycling practices.

Collaborative Strides Toward Sustainable Bottled Water

We advocate for cross-industry solutions through membership in the Sustainable Packaging Coalition® because we believe there isn’t one definitive source contributing to environmental problems and pollution, and that we can better address these complex problems by working together towards a mutual goal.

In areas with contaminated tap water or after a natural disaster, bottled water is the only reliable source of safe drinking water. In cases where available tap water is unsafe or during the event of an earthquake, flood, or when supplies of drinkable tap water are interrupted or have failed, bottled water can save lives. Thus, producing sustainable bottled water is an ideal solution for people and the planet.

How Premium Waters Embraces Sustainability

bottled water sustainability

For years, Premium Waters, Inc. (PWI) has been actively developing and integrating sustainable business practices, intending to expand upon these initiatives heading into the future. PWI President Greg Nemec noted, “PWI has long been practical in its approaches towards sustainability. We’re committed to making improvements in all that we do for the long term.” Keep reading to learn more about our efforts!


Using Recycled Plastic and Improving Recyclability

bottled water sustainability

Plastic is a resource that can be recycled and repurposed over and over again. Currently, about 98% of our products are 100% recyclable. As a sustainable bottled water initiative, we have begun incorporating recycled plastic in our bottles and intend to have an average recycled content of 20% across all bottles by the end of 2020. With this goal, we would prevent the equivalent of approximately 1.5 billion new bottles from entering the market. We are also working with our label vendor Inland, in partnership with Avery Dennison, to create CleanFlake™ labels for all .7L and 1L bottles. These innovative labels leave behind no adhesive residue on the bottle during the recycling process, which allows for previously unrecyclable bottles to be converted back to usable recycled plastic.


Minimizing Overall Waste

bottled water sustainability

As a lean manufacturing initiative, a number of our plants are minimizing waste to landfill facilities. These plants closely monitor their garbage each month to ensure that the least amount of true waste is going out. The vast majority of materials in those locations are recycled. Our plants also strive to use minimal water by incorporating water treatments to reduce lost water and manage wastewater with the help of upgraded compressed air.


Conserving Natural Resources

bottled water sustainabilityWe’re heading towards going completely paperless for our day-to-day operations. This includes developing and using paperless processes and integrating the use of electronic transactions for customers and vendors, as well as paperless expense reports internally. To take it a step further, we’ve already converted one of our plants to generate and use clean, renewable solar energy via solar panels on the roof and have updated lighting fixtures with LED in other plant locations to maximize energy efficiency.


Optimizing Supply Distribution

bottled water sustainabilityIn some cases, we’ll transport product directly to stores versus housing inventory in warehouses and transporting it twice. With additional plant locations, we’re closer to customers, which also enables us to travel less. To reduce the amount of fuel used for “empty miles” during large freight transportation, we utilize backhauls whenever possible, so that the truck is always stocked while on the road.


Back in 2008, we were one of the first bottled water companies to receive the Safe Quality Food (SQF) Code 2000 Certification, which highlights our commitment to producing safe, quality products. We are equally committed to producing sustainable bottled water and developing eco-friendly business practices. Partner with us as we look to be part of the solution and help do good for our planet!

3 Benefits of Drinking Water During Pregnancy

drinking water during pregnancy

Have a growing baby in your belly? Congratulations on the beginning of this new life chapter! Let’s raise a glass of crisp, clean water to celebrate. As an expectant mother, it is more important than ever to stay properly hydrated by drinking at least 10 glasses of water daily, according to the American Pregnancy Association, with additional glasses of water for every hour of light exercise. Keep reading for the some of the most important benefits of drinking water during pregnancy!

Transport Nutrients to Your Baby

Ever wonder how prenatal vitamins and the food you’re consuming every day are delivered to your fetus? The answer is water. It helps your body absorb essential nutrients and transports vitamins, minerals, and hormones to blood cells. It’s those nutrient-rich blood cells that ultimately reach your baby. Drinking water also helps to preserve an ideal level of amniotic fluid and even helps fetal kidney function. It’s never a bad idea to assess the cleanliness of your drinking water, especially when you’re pregnant. Make sure that you’re drinking from a filtered source to avoid chemicals that could harm a fetus, such as lead, mercury, and arsenic.

Decrease Your Risk for Infections and Discomfort

Prevent urinary tract infections, constipation, and hemorrhoids by staying hydrated. Water helps to dissolve waste and flushes it from the kidneys, keeps your urine diluted, and moves solid waste more speedily down the digestive path, which helps you avert numerous health concerns. How can you tell if you’re drinking enough water? If your trips to the bathroom are frequent and your urine is pale or colorless, your water consumption is on track.

Prevent Dehydration and Feel Better

Drink water to keep aches and growing pains at bay and to prevent dehydration, which is a main contributor to headaches, cramping, and dizziness. For some women, drinking water helps to alleviate morning sickness, heartburn, and indigestion. Staying properly hydrated becomes especially important during the third trimester because dehydration can trigger contractions that can lead to preterm labor. Water helps to keep your body’s cooling system running smoothly by dispersing surplus heat in the form of sweat to prevent overheating, in addition to getting rid of excess sodium, among other things, which minimizes swelling of the feet or ankles.

To help stay consistently hydrated, get in the habit of bringing a water bottle with you everywhere you go. Having a water bottle handy throughout the day will remind you to drink water and challenge you to consume the recommended amount each day. If you prioritize staying adequately hydrated over the next several months, you’ll be setting your little bundle of joy up for a healthy life outside the womb. Cheers to H2O and a healthy pregnancy!

So Many Types of Water! What’s in Yours?


What type of water are you drinking this summer? We hope you’re staying hydrated! 

July and August typically bring the warmest temperatures of the year in the United States and most of the country has had quite the heat wave this July. With that in mind, we’ll tell you the same thing we always tell you—drink more water! Summer is certainly the time of year when most of us like to be outside enjoying the warm weather, but it’s important to stay hydrated—especially when the warmer temperatures can sap you of your energy pretty quickly. It bears repeating—don’t wait until you’re thirsty to get hydrated! If you’re out on the golf course, lying on a beach, fishing on a lake, or doing anything else outside, keep plenty of drinking water on hand to keep yourself hydrated. That begs the question, what type of water should you be drinking?

Last month we gave you a tutorial on bottled water. We talked about the types of water available, why they taste differently and the differences between bottled and tap water. This month we’re going to expound on that a little bit and tell you what’s in your water.

Purified Water

Purified water is water that comes from any source, but has been purified to remove any pathogens, chemicals or contaminants. Types of water purification include reverse osmosis, distillation, deionization, reverse osmosis, and carbon filtration. The biggest advantage of purified water is that potentially harmful chemicals are taken out, which not only makes it a safer choice, but it also provides a cleaner, crisper taste. A lot of purified water that goes through reverse osmosis also has good minerals added back into the water. All water that is fit to be consumed goes through some type of filtration process, but in the case of purified water, the standards of filtration and treatment are far stricter.

Spring Water

According to the FDA, spring water is derived from an underground formation from which water flows naturally to the surface of the earth at an identified location. A spring is different from a river, lake or stream in that it forms in nature when water flows from an aquifer beneath the earth up to the surface.

Also known as artesian or well water, spring water is a type of water that consists of varying degrees of minerals, one of the most important of which is bicarbonate.  Bicarbonate is present in all of our organs and biological fluids and acts as a buffer to sustain the proper pH level in the body. It plays a vital role in overall health maintenance– bicarbonate may prevent kidney stones and lessen fatigue in athletes. Our stomach secretes bicarbonate to aid in digestion.

Spring water also contains varying levels of sodium, calcium and magnesium. When sodium moves between individual cells, it helps produce electrical signals that allow the brain to communicate with the central nervous system and muscles. Calcium aids in both bone and dental health and also helps in blood clotting and muscle development. Magnesium plays a crucial role in energy production, control of muscular contractions and the transmission of nerve signals.

Fluoridated Water

The addition of fluoride to water helps reduce tooth decay. Fluoridated water contains fluoride at a level that is effective for preventing cavities. Fluoridated water operates on tooth surfaces—in the mouth it creates low levels of fluoride in the saliva, which reduces the rate at which tooth enamel demineralizes and increases the rate at which it re-mineralizes in the early stages of cavities. Fluoride in water has no impact on its look, taste or smell.

Distilled Water

In the process of distillation, the pure H2O is boiled out of its contaminants. As the water (with its contaminants) is boiled, the pure water turns into steam and is captured and cooled and thus becomes distilled water. The junk left behind is all of the contaminants. Bottled distilled water is especially important in regions where water resources or tap water is not suitable for ingesting without boiling or chemical treatment.

Caffeinated Water (Water Joe!)

If you look at the ingredients of other energy drinks and caffeinated beverages, they can tend to read like a long chemistry book. Water Joe is energy at its simplest form: Water + Caffeine. No sugar, no artificial sweeteners, no color, no taste. What else is there to say? It’s just responsibly sourced type of water with a kick of caffeine.

Flavored Water

Did you know that 20 percent of Americans dislike the taste of water? Obviously, much of that depends on the type of water you’re drinking and where it comes from, but that number certainly prompted a spot in the market for flavored water. Most flavored waters do include artificial sweeteners (thus the taste), which are completely fine as long as they’re not overdone. Most flavored waters also include vitamins and minerals—so be sure to check out which ones are in a flavored water you like to be sure you’re maintaining a proper intake.

Drink More Water!

No, 25 years ago, nobody would have suspected there would be so many different types of water to choose from. The bottom line is that, whatever water choice you prefer, you should be drinking more of it—especially if you are active in the summertime. Stay hydrated with whichever type of water is you preferred choice!

Bottled Water 101: All You Need to Know About H2O

Did You Know Bottled Water is the Number One Packaged Beverage in the United States by Volume?

You might have been able to guess that if you took a good look around at any office setting, workout facility or any public gathering. Yes, thankfully for us it’s pretty popular. Maybe you’re a bottled water drinker. Or maybe you’re here looking for reasons to start drinking Premium Waters products. Regardless, we know you’ve got questions, and this blog will give you some of the answers.

Types of Bottled Water

Spring, mineral, purified, artesian, what’s the difference? Turns out types of water are differentiated by where it comes from and how it is treated.

Spring Water
Sourced naturally from the ground and very popular in the United States.

Mineral Water
Little to no treatment and can be left with a high mineral content. The United States regulates mineral water to have a smaller mineral content, while countries in Europe have no regulations and leave the water with more minerals.

Purified Water
Otherwise known as “still” water. Purified water undergoes a variety of treatment processes until almost nothing is left in the water.

Purified Water with Added Minerals
Its name says it all. Minerals are added back in to Purified Water to enhance the taste.

Why do all these waters taste differently?

Minerals! Water gets its entire flavor from the minerals floating around in your bottle or glass. The higher the mineral content the more flavorful the water. This is the reason that some people don’t like purified water – they claim it has no taste. Others do not like mineral water as it can have a “metal” taste to it.

Who regulates all of these processes?

You guessed it– the Food and Drug Administration regulates bottled water extensively. We know…water is neither a food nor a drug, but it still falls under the FDA’s jurisdiction. All processes are regulated from treatment to manufacturing. Each of the 50 states has a delegation agreement with the FDA and is responsible for inspecting bottled water plants.

Bottled vs. tap…what’s the difference?

While there is often a lot of parity between the two as far as meeting government standards—often times, depending on the city or town you’re in, tap water can taste a little off. The Hammer Provision of the FFDCA provides that the Secretary of Health and Human Services shall consult with the Administrator of the EPA in regard to any EPA-proposed changes to the national primary drinking water regulations for public water supplies. If this standard is applicable to bottled water, the FDA normally adopts it.

Can bottled water go bad?

No! Despite some odd rumors, bottled water cannot go bad when stored in ideal conditions. In other words, don’t put your bottles of water around oil, gasoline, or harsh fumes. These can permeate the plastic and be harmful.

If things like gas can get through the bottle, why have the plastic so thin?

We’re glad you asked. Using plastic is convenient and safe. It’s inexpensive to produce and containers are fully recyclable. We don’t use thicker plastic because we don’t have to. Unlike sodas and other carbonated beverages, water is a still beverage. Thicker plastics and aluminum are used to keep the carbon dioxide in the drink to not let it go flat. Your water is flat from the start! So really, it’s unnecessary to use thicker plastic. Don’t store you water next to an open can of gasoline in your garage and you’ll be just fine.

Okay, it’s thin…but I’ve heard chemicals from the plastic still get into my water. Is this true?

Again, it is highly unlikely if you store your water correctly.

Hopefully we didn’t make bottled water more complicated for you. When it comes down to it, water is simple! Drink the kind that tastes good to you – it is all regulated! Rest assured knowing that as long as your water is stored correctly, it will never go bad and is not harmful.

Lastly, if you ever have questions of concerns, call the number on the label of your favorite water! You can always also contact us at 800-332-3332 or check out our blog for more information!

Our Commitment to Quality Ensures Healthy, Sustainably Sourced Water

responsibly sourced water

“When Perrier first entered the country in the 1970’s, few would have predicted the heights to which bottled water would eventually climb,” said Michael Bellas, chairman and chief executive officer, Beverage Marketing Corp., in a Reuters article in 2017.

We tell you time and time again here at Premium Waters that you should be drinking more water. It’s hard to fathom today, but just 20 years ago Americans were drinking, on average, 54 gallons of soda a year, compared to only 42 gallons of water. We’re thrilled that those numbers have almost completely flip-flopped and in 2016 bottled water surpassed carbonated soft drinks to become the largest beverage category in the U.S., according to the research and consulting firm Beverage Marketing Corp.

All of that is great news as the health benefits of drinking lots of water are innumerable, while the health benefits of drinking soda are slightly less than the number used in the chemical formula H2O. Bottled water is a healthy and convenient way to drink more water each day—we recommend at least a half a gallon each day.

So How Do You Know If Your Bottled Water is Healthy?

Quality is something we don’t take lightly at Premium Waters. We all love what we do and we have a lot of fun doing it, but when it comes to our consumer’s good health, we’re very serious. When it comes to bottled water quality, Premium Waters means business. We maintain high standards with protected sources, rigorous purification processes, reliable sanitization and testing procedures, and strict quality control measures. All of our plants operate under the strict HACCP plans and standards set by the United States Food and Drug Administration.

One of our goals at Premium Waters is to continuously improve our Food Safety Management Systems and Quality Systems to ensure confidence in the delivery of safe and clean water products to customers and consumers. To this end, we regularly undergo audits and inspections that include:

  • In-house testing and independent labs ensure continuous compliance with all federal and state regulations
  • Water chemistry tests and packaging quality tests are performed regularly by operators, technicians, and automated systems
  • Third-party tests are regularly conducted through samples and independent test labs
  • Plants are regularly audited by third-party auditors such as the International Bottled Water Association, the Safe Quality Food Institute, and Eurofins

Standards of quality enacted by the FDA for bottled water must be as protective of the public health as EPA’s Primary Drinking Water Standards (known as Maximum Contaminant Levels) for tap water. Ensuring the safety of the water is our primary objective in providing our bottled water products to our customers.

At Premium Waters we’ll always tell you that you should be drinking more water. Your body is made up of 60% water, so it only makes sense that adding to that supply each day leads to more health and vitality. We’ll always stress the value of drinking high-quality water; water that’s sourced responsibly and passes rigorous testing. From source to bottle, we’re proud of the responsibility we take in providing our customers the very best!

Which Factors Are Important in Choosing Water – Does the Brand Matter?

choosing water

Thirty years ago, who would have guessed we’d have so many different options for water? Yes, water—one of our most basic needs for survival. In 1970 there were roughly 16 brands of bottled water. That rose to 50 brands by 1998 and now there are over 200 different brands today.

We understand that drinking plenty of water throughout the day is crucial to refueling your body and living a life of vitality. But we also know that convenience, quality and variety of water are important to consumers. To gain further insight into the needs of our customers, we conducted an independent study to canvas the factors that contribute to buying decisions within the consumer water market. What do people consider when choosing water?

Here’s what we found.

4 Factors that Impact Decision When Choosing Water

Water Source

Although sales trends indicate that purified water is dominant, our survey found that nearly 60 percent of consumers say the water source is important when purchasing bottled water, with spring water being the preferred water source (57.4 percent). Urban respondents placed the highest level of importance (60.8 percent) on water source when choosing water.

Spring water is the most preferred water source among consumers in all three geographical regions—rural, suburban and urban—with the highest preference among the rural market (more than 60 percent).

So, Does the Brand Matter? – More Than Half of Consumers Say NO

More than half of consumers (54 percent) do not care about the brand when choosing water, while 46 percent are loyal to a brand name. Neither of the top-two name brands in sales are spring water, the preferred source. Generic, store-brands bottled water are purchased by 44 percent of consumers.

Over 40 percent of those surveyed in all three geographical areas (rural, suburban and urban) buy name-brand bottled water. Of the urban demographic, 40 percent say the brand has no effect on their purchase.

Despite high brand recognition among the top bottled water brands, most consumers are not loyal to a specific brand name when it comes to water. Consumers who purchase 10 or more individual bottles of water in a month would benefit from buying multi-packs.

Physical Composition

Nearly 40 percent of consumers say the physical composition of the water bottle is important when they are considering purchasing, as well as its impact on the environment. Consumers from all three geographical groups are purchasing multi-packs (six, 10 or 24 bottles) most often.

Convenience and Delivery

Consumers do not understand how easy and convenient home water delivery is. Of consumers who purchase water jugs or gallons of water, 86 percent have no deliveries. Nearly 80 percent of consumers are purchasing more than 10 gallons of water in typical month.

At Premium Waters, we’re dedicated to providing the very best, highest-quality products to our customers. We take pride in offering the convenience of home delivery services to our customers. We continuously strive to understand where we stand in the marketplace, how we can grow and evolve, and the unique needs and challenges of our consumers.