Drink Smart: Expert Tips for Reducing Microplastics in Your Water

Water safety depends on where it comes from, how it’s stored, and what it comes into contact with.

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Drinking water is essential to life, and just as important is ensuring that our water is clean and safe. Contaminants such as microplastics, bacteria, and harmful chemicals can enter your water through everyday habits or the wrong choice of container, posing real risks to your health.

Dr. Ming-Wei Chao, toxicology professor at Chung Yuan Christian University in Taiwan and a board-certified toxicologist, shared valuable insights on NTD’s “Health 1+1” program. Everyday drinking habits—such as reusing plastic bottles or storing water improperly—can compromise water quality and increase your exposure to microplastics, he said. Over time, these particles may build up in the body, contributing to inflammation, organ stress, or even cardiovascular disease.

To help you stay safe, Chao recommended following these four simple principles for healthier drinking water:

4 Principles for Safer Drinking Water

1. Choose safe containers. Opt for glass or stainless steel bottles, which are stable and safe materials. If you prefer plastic, select polypropylene containers, which are heat-resistant and suitable for warm liquids.

2. Avoid Reusing Polyethylene Terephthalate Bottles. Polyethylene terephthalate (PET) bottles—commonly used for bottled water—can degrade when exposed to heat or physical stress. Reusing them, especially in hot environments, may deform or break them, releasing microplastics that can contaminate water.

3. Don’t Over-Clean Plastic Bottles. Avoid vigorous scrubbing or harsh chemical cleaners on plastic containers, which can damage the plastic structure and increase microplastic release.

4. Boil and Filter Water. Use a water filter with activated carbon and reverse osmosis features, followed by boiling, to further ensure drinking water safety.

Is Bottled Water Safe?

Chao said commercially bottled water is generally safe if it remains unopened and properly stored. However, certain practices can increase microplastic exposure:

Reusing PET Bottles. PET bottles are made of fine plastic particles. With repeated use, exposure to heat, or physical damage, these particles can leach into the water.

Temperature Sensitivity. High temperatures can deform PET bottles, leading to microplastic release. Freezing can also damage the plastic. Also, skip using these bottles for hot drinks such as tea or coffee, as heat can cause the plastic to break down faster.

Microplastics in Tea Bags

Studies show that tea bags can release microplastics when steeped in hot water. Nylon, PET, and even many paper tea bags contain plastic fibers.

Chao recommended switching to loose-leaf tea to avoid the risk. If you prefer tea bags, don’t steep them too long or reuse them.

You might also consider cold brewing as a lower-risk alternative, since microplastic release decreases at lower temperatures.

Choose the Right Water Filter

Chao recommended filters that include activated carbon and reverse osmosis technologies for home use. Activated carbon absorbs many organic compounds and particles, while reverse osmosis removes bacteria, heavy metals, and other impurities.

After filtration, boiling the water adds an extra layer of protection. For those requiring even higher purity, distillation is another option—although it may also strip beneficial minerals such as sodium and potassium, so it should be used judiciously.

Can Our Bodies Metabolize Microplastics?

According to Chao, the human body can excrete small amounts of microplastics, but long-term or high-level exposure may lead to accumulation. Microplastics can penetrate tissues, enter the bloodstream, and lodge in organs or blood vessels.

A study published in The New England Journal of Medicine found that people with microplastics in their carotid artery plaques had a 4 1/2 times higher risk of heart attack, stroke, or death compared with those without.

While occasional exposure won’t make you ill immediately, the long-term effects can add up. Chao suggested that instead of hoping that your body can handle it, it’s smarter to take steps to limit microplastics in the first place—starting with how you drink your water.

Small Changes, Big Impact

Drinking clean water daily can make a big difference.

By making a few simple changes—such as choosing the correct container, being mindful of how you use tea bags, and filtering your water—you can significantly reduce your exposure to microplastics and take a meaningful step toward a healthier lifestyle.