Are Soda Streams More Healthy? Separating Fact from Fizz

December 25, 2025 •

4 min read

Studies have found that people using a SodaStream consume significantly more water daily compared to those who don’t, often reducing their intake of sugary sodas. The central question for many, however, is: Are Soda Streams more healthy in practice, or is it just another way to consume sweetened drinks?

Quick Summary

Homemade sparkling water is a low-calorie, sugar-free alternative to traditional soda, offering better hydration and aiding weight management. The health benefits depend heavily on the added syrups, which can contain sugar or artificial sweeteners. Potential risks include dental enamel erosion from carbonation's acidity, though this can be mitigated. Plain carbonated water is healthiest.

Key Points

Plain Water is Healthiest: When used for plain sparkling water, a SodaStream offers a zero-calorie, sugar-free beverage that is an excellent alternative to sugary sodas.
Hydration Benefits: The satisfying fizz encourages many people to drink more water, improving overall hydration levels throughout the day.
Syrups Add Sugar and Calories: The healthiness of flavored SodaStream drinks depends on the syrup used; regular syrups contain sugar and artificial sweeteners, while zero-calorie options rely solely on sweeteners.
Potential for Dental Erosion: Plain carbonated water is mildly acidic, and frequent sipping can contribute to enamel erosion over time. Flavored, acidic additives increase this risk.
Dispelling Myths: Carbonation does not harm bone health; this myth is associated with the phosphoric acid found in many commercial colas.
Natural Flavorings are Best: The healthiest way to add flavor is by using fresh fruit slices, juices, or herbs, which allows for complete control over sugar content and ingredients.
Promotes Fullness: For some, the carbonation can help promote feelings of fullness, assisting with appetite control and weight management.
Listen to Your Gut: Carbonated water may cause bloating or gas in some individuals, particularly those with sensitive digestive systems or IBS.

The Health Benefits of Plain Carbonated Water

At its core, a SodaStream machine carbonates regular tap water, creating plain seltzer. When used this way, the benefits are clear and numerous, offering a much healthier alternative to commercial soft drinks that are loaded with sugar, phosphoric acid, and other additives.

Improved Hydration

For many, the fizzy sensation of sparkling water makes drinking water more enjoyable, leading to higher overall fluid intake. Proper hydration is crucial for many bodily functions, including cognitive performance, temperature regulation, and joint lubrication. For those who find plain water unappealing, a SodaStream can be a gateway to better hydration habits without any added calories or sugars.

Weight Management and Digestion

Drinking sparkling water can also be a valuable tool for weight management. The carbonation can promote feelings of fullness, which may help curb appetite and reduce overall calorie consumption, particularly if it replaces high-calorie beverages. Furthermore, for some individuals, carbonated water has been shown to improve digestion by helping with constipation and alleviating symptoms of indigestion.

The Impact of Flavorings and Syrups

The health calculus changes dramatically once you introduce flavorings. SodaStream offers a wide variety of syrups, and the health profile of your drink depends entirely on your choice of additive.

Regular Syrups: These typically contain sugar and artificial sweeteners like sucralose. While they have less sugar than many store-bought sodas, they are not sugar-free.
Zero-Calorie Syrups: Sweetened with artificial sweeteners such as sucralose and stevia extract, these offer flavor without calories. However, some people prefer to avoid artificial sweeteners, and the health effects of long-term consumption are still debated.
Natural Flavoring Options: The healthiest approach is to skip the commercial syrups entirely and use natural ingredients. Options include fresh fruit slices (lemon, lime, berries), fruit juice, or herbal infusions. This allows you to control the exact amount of sugar and avoid artificial ingredients altogether.

Dental Health: A Significant Consideration

One of the most persistent concerns about carbonated water is its effect on dental health. The carbonation process creates carbonic acid, which makes the water slightly acidic. Dentists note that frequent exposure to any acidic beverage can cause enamel erosion over time, especially with prolonged sipping.

This risk is minimal for plain, unflavored sparkling water compared to sugary sodas, which are significantly more damaging due to their high sugar content and often stronger acidity from other additives like citric or phosphoric acid. However, the risk increases with the addition of acidic flavorings, such as citrus drops, which can lower the pH further.

Comparison: Homemade vs. Store-Bought


Feature	Homemade Plain Sparkling Water	Flavored SodaStream Drink	Commercial Sugary Soda
Calories	0	Varies by syrup (low to moderate)	~140 per 12 oz
Sugar	0g	Varies by syrup (less than soda)	~39g per 12 oz
Hydration	Excellent	Good (depends on syrup)	Poor (can be diuretic)
Dental Impact	Minimal (mild acid)	Moderate (higher acidity with flavors)	High (sugar & strong acids)
Bone Health	No negative effect	No negative effect	Potential negative effect from phosphoric acid

Addressing Other Health Myths

Debunking the Bone Health Myth

For years, it was widely believed that the carbonation in fizzy drinks could leach calcium from bones, leading to osteoporosis. However, scientific research has debunked this myth, confirming that carbonation itself does not negatively affect bone mineral density. The studies that linked fizzy drinks to decreased bone health primarily focused on dark-colored colas containing phosphoric acid, an ingredient not present in plain carbonated water.

Digestive Discomfort

While sparkling water can aid digestion for some, it can also cause digestive discomfort for others. The carbonation may lead to bloating, gas, or exacerbate symptoms for those with sensitive stomachs or conditions like irritable bowel syndrome (IBS) or acid reflux (GERD). Individuals who experience such issues should monitor their intake and consider switching back to still water.

Tips for Using Your SodaStream Healthier

To maximize the health benefits of your SodaStream, follow these simple tips:

Stick to Plain Water: The healthiest option is always unflavored carbonated water. Enjoy the bubbles without any added calories or sugar.
Use Natural Flavorings: Infuse your sparkling water with slices of fresh fruit like lemon, lime, or cucumber. You can also muddle fresh berries or herbs like mint for a refreshing twist.
Dilute Fruit Juice: If you crave a sweeter drink, add a small splash of 100% fruit juice to your sparkling water. This provides a fruity flavor with significantly less sugar than commercial sodas.
Moderate Flavored Syrups: If using commercial syrups, do so in moderation. Remember that even the low-sugar options are still a treat, not an everyday beverage.
Mind Your Teeth: To protect your tooth enamel, avoid sipping on carbonated water all day. Drink it with meals and use a straw to minimize direct contact with your teeth. Rinsing with plain water afterward can also help neutralize the mild acid.
Hydrate Mindfully: Pair your sparkling water with still water throughout the day. It's an excellent way to keep variety in your hydration while minimizing potential dental or digestive issues.

Conclusion

So, are soda streams more healthy? The answer is a definitive yes, but with a crucial caveat: it depends entirely on how you use it. When making plain, unflavored sparkling water, a SodaStream is an excellent tool for increasing hydration and reducing sugar intake. It offers significant health benefits over store-bought sugary sodas and is a much better choice for your overall well-being. By opting for plain water or natural fruit infusions, you can enjoy a refreshing, bubbly drink without the negative health consequences. While dental health requires some mindfulness, particularly with flavored additions, sensible consumption habits make a SodaStream a valuable ally in your quest for a healthier lifestyle.

For more information on the risks of sugary beverages, consult the CDC's resources on healthy drinking habits.(https://www.cdc.gov/healthyweight/healthy_eating/drinks.html)

Frequently Asked Questions

Yes, plain SodaStream carbonated water is much better for your teeth than sugary soda. The high sugar and stronger acids in commercial sodas cause far more damage to tooth enamel. While plain carbonated water is mildly acidic and can still cause minimal erosion over time, it is a far safer option.

Yes, SodaStream's branded syrups, including the regular (non-diet) versions, typically contain significantly less sugar and calories than most commercial sodas. You also have control over how much syrup you add, allowing for a personalized sweetness level.

For some people, especially those with sensitive digestive systems, the carbonation in sparkling water can cause bloating, gas, or discomfort. If you experience these symptoms, try reducing your intake or sticking to still water.

Yes, from a hydration perspective, sparkling water is just as effective as still water. The body absorbs it just as well, making it a perfectly suitable way to meet your daily fluid intake goals, especially if you prefer its taste.

Absolutely. Adding a small amount of 100% fruit juice is one of the healthiest ways to flavor your sparkling water, providing taste without the artificial sweeteners or excessive sugar found in some syrups. You can also use fresh fruit slices or muddled herbs.

No, the carbonation in sparkling water does not negatively affect bone density or health. This misconception stems from studies on commercial colas containing phosphoric acid, which is not an ingredient in plain carbonated water.

To protect your teeth, limit your consumption of acidic, flavored sparkling water, and avoid sipping it frequently over long periods. Drinking through a straw and rinsing your mouth with plain water after consumption can help minimize enamel exposure.

Yes, using a SodaStream significantly reduces plastic waste by eliminating the need to buy and dispose of single-use plastic soda or seltzer bottles. By reusing the carbonating bottle, you can help reduce your plastic footprint.