Are there negative effects to sparkling water? An Honest Look

December 25, 2025 •

4 min read

According to the American Dental Association, plain sparkling water is minimally corrosive to teeth compared to many sugary drinks, debunking a major myth. Despite growing enthusiasm for this fizzy alternative, many people still question: are there negative effects to sparkling water? This article explores the potential downsides and provides practical advice for healthy consumption.

Quick Summary

This article examines the potential health downsides of sparkling water, such as its mild acidity affecting tooth enamel and carbonation causing bloating or worsening GERD for sensitive individuals. It clarifies myths about kidney stones and bone density, highlighting that additives like sugar or sodium in some brands are the real concern. Plain, unflavored sparkling water remains a healthy hydration option when consumed in moderation.

Key Points

Dental Erosion: Plain sparkling water is only minimally corrosive to tooth enamel, but flavored versions with citric acid can increase the risk of erosion over time.
Digestive Discomfort: Carbonation can cause bloating, gas, and heartburn, especially for individuals with sensitivities, IBS, or GERD.
Kidney Health: Plain sparkling water is safe for healthy kidneys and does not cause kidney stones, but some mineral waters or club sodas may be high in sodium, which can be a concern for those with kidney disease.
No Bone Density Risk: The myth that sparkling water weakens bones is unfounded. Research shows it has no effect on bone density, unlike the phosphoric acid found in dark colas.
Hidden Additives: The main health risks often come from added sugars, artificial sweeteners, or high sodium levels in flavored and sweetened sparkling waters, not from the carbonation itself.
Equally Hydrating: Sparkling water is just as hydrating as still water, though some people may drink less due to feeling full more quickly from the carbonation.

The Potential Impact on Dental Health

One of the most persistent concerns surrounding sparkling water is its effect on tooth enamel. This concern stems from the fact that the carbonation process creates carbonic acid, which makes the water slightly more acidic than regular water.

Plain vs. Flavored Sparkling Water

Plain Sparkling Water: The mildly acidic nature of unflavored sparkling water is considered minimally erosive, especially when compared to sugary sodas or fruit juices. The risk to dental health from plain sparkling water is generally low, and saliva can help neutralize the acid.
Flavored Sparkling Water: The risk significantly increases with flavored varieties, particularly those with citrus flavors like lemon or lime. These often contain added citric acid, which further lowers the pH and boosts the erosive potential. Some flavored waters may also contain hidden sugars or artificial sweeteners, which compound the dental risk.

How to Protect Your Teeth

To minimize any potential harm, dental experts offer a few simple tips:

Drink with meals: This increases saliva flow, which helps neutralize the acid.
Use a straw: A straw helps direct the liquid past your teeth, reducing direct contact with enamel.
Don't sip constantly: Avoid prolonged exposure by drinking your sparkling water in one sitting rather than sipping it throughout the day.
Rinse with plain water: A quick swish with still water after drinking sparkling water can help wash away residual acid.

Digestive Discomfort and Other Gastrointestinal Issues

While some studies suggest sparkling water can aid digestion and relieve constipation, the carbonation can also cause unpleasant gastrointestinal side effects for certain people.

The carbon dioxide gas that creates the bubbles can build up in the stomach, leading to gas, burping, and bloating. This effect varies significantly from person to person. For those with pre-existing digestive conditions, such as Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD), sparkling water may exacerbate symptoms. The increased pressure in the stomach can force stomach acid into the esophagus, triggering heartburn.

The Truth About Sparkling Water and Your Kidneys

Contrary to a common myth, plain sparkling water does not cause kidney stones. Staying hydrated, whether with still or sparkling water, is beneficial for kidney function. However, there are still some considerations, especially for those with existing health issues.

Some mineral sparkling waters and club sodas may contain higher levels of sodium. For individuals with kidney conditions or high blood pressure, excessive sodium intake can pose a risk. Always check the nutrition label for sodium content, and if you have a kidney disorder, consult a healthcare provider for personalized advice.

The Real Danger: Additives and Hidden Ingredients

For most healthy people, the biggest negative effects to sparkling water come not from the carbonation itself but from unhealthy additives found in many commercial varieties. A clear understanding of labels is key.

The Impact of Added Ingredients

Sugars and artificial sweeteners: Many flavored sparkling water brands add sugars or artificial sweeteners to enhance taste. Sugars are linked to obesity, diabetes, and heart disease, while artificial sweeteners can cause gastrointestinal issues and may impact taste buds.
Sodium: Club soda, in particular, has added minerals that include sodium to improve flavor. Excessive sodium is linked to high blood pressure and can be a concern for those with certain health conditions.
Other chemicals: A 2023 Consumer Reports study detected PFAS "forever chemicals" in some popular sparkling water brands, though levels were below voluntary EPA limits.

Comparison: Plain vs. Flavored Sparkling Water


Feature	Plain (Unflavored) Sparkling Water	Flavored Sparkling Water	Sugary Sodas
Dental Risk	Low (minimal erosion)	Moderate-High (citric acid erosion)	Very High (acid + sugar erosion)
Additives	Often zero/minimal (just water & CO2)	May contain natural flavors, artificial sweeteners, or added acids	High in sugar, artificial colors, and acids (like phosphoric)
Hydration	As hydrating as still water	As hydrating as still water, but may suppress intake	Less hydrating due to sugar and other factors
Calories	Zero	Can be zero (with natural/artificial sweeteners)	High
Digestive Issues	May cause bloating/gas in sensitive people	Same as plain, plus potential effects from sweeteners	Can cause bloating, gas, and severe irritation

How to Minimize the Risks of Drinking Sparkling Water

Making mindful choices allows you to enjoy sparkling water while mitigating potential negative effects:

Choose wisely: Opt for plain, unsweetened seltzer or sparkling mineral water over varieties with added sugars or artificial sweeteners.
Read labels: Always check the ingredients list for added sugars, sodium, and artificial ingredients.
Moderate intake: Excessive consumption, especially of flavored or highly carbonated types, increases the risk of dental erosion and digestive discomfort. Try balancing sparkling water with still water.
Flavor naturally: If you crave flavor, add your own fresh ingredients like cucumber, mint, or citrus slices to plain sparkling water.
Listen to your body: If you experience frequent bloating, gas, or heartburn, consider reducing your intake or switching back to still water.

Conclusion: Finding the Right Balance

For the vast majority of healthy individuals, plain, unsweetened sparkling water is a perfectly safe and hydrating beverage. It presents a significantly healthier alternative to sugary sodas and can be a great tool for those trying to reduce their sugar intake. The primary negative effects are related to the potential for minor dental erosion with flavored varieties and digestive discomfort for sensitive individuals due to the carbonation itself. By being a savvy consumer, paying attention to your body's signals, and moderating your intake, you can enjoy the fizzy refreshment without worry.

For more information on digestive health, consult resources from authoritative sources like the American College of Gastroenterology.

Frequently Asked Questions

Plain sparkling water is considered minimally erosive to tooth enamel and not harmful for most people. However, flavored varieties containing citric acid can increase the risk of enamel damage, especially with frequent sipping.

Yes, for some people, the carbonation in sparkling water can lead to gas, bloating, and other digestive discomfort. If you experience these symptoms, it is best to reduce your intake or switch to still water.

No, there is no evidence to suggest that sparkling water negatively affects bone density or calcium absorption. This myth is likely confused with the effects of phosphoric acid found in dark cola beverages.

Yes, sparkling water is just as hydrating as still water. The best choice for hydration is whichever type of water encourages you to drink more throughout the day.

Individuals with acid reflux (GERD) or Irritable Bowel Syndrome (IBS) may find that sparkling water exacerbates their symptoms due to the carbonation. It is advisable to monitor your body's reaction and consider still water if you experience discomfort.

Look for plain, unsweetened options to avoid added sugars, artificial sweeteners, and excess sodium. Checking the label for a low or zero-sodium content is particularly important for individuals with high blood pressure or kidney conditions.

No, plain sparkling water does not cause kidney stones. Staying well-hydrated with any type of water is one of the best ways to prevent kidney stones. However, be cautious of sparkling mineral waters that have high sodium content.