Exploring the Health Benefits of Drinking Soda Water Every Day

November 14, 2025 •

3 min read

Studies suggest that plain carbonated water is just as hydrating as still water. Understanding the actual benefits of drinking soda water every day can help you make informed choices about your hydration habits, especially if you enjoy the fizz.

Quick Summary

Soda water, or plain carbonated water, offers several health advantages. It supports digestion, increases feelings of fullness, and provides a sugar-free alternative to soft drinks, which aids hydration.

Key Points

Hydration Boost: Plain soda water hydrates just as effectively as still water, encouraging higher fluid intake.
Sugar-Free Alternative: Replaces high-calorie sodas, significantly reducing sugar consumption and supporting weight loss efforts.
Digestive Aid: The carbonation can improve swallowing function and alleviate symptoms of indigestion and constipation.
Increased Satiety: The bubbles can enhance feelings of fullness, potentially helping to manage appetite and reduce calorie intake.
Bone Health Myth: Contrary to popular belief, plain soda water does not harm bone density; this concern is linked to phosphoric acid in colas.

For many, the routine of drinking plain water can become monotonous. The appeal of a bubbly beverage, however, often leads to increased fluid consumption, directly addressing common dehydration issues. The primary benefits of drinking soda water every day (specifically the unsweetened variety) center around improved hydration, enhanced digestion, and potential assistance with weight management. It serves as a significantly healthier alternative to sugary sodas.

Hydration and a Healthier Alternative

Plain soda water is simply water infused with carbon dioxide (CO2). This process creates carbonic acid, which gives it a slightly acidic pH and a pleasant, prickly sensation that many find more enjoyable than flat water.

Equivalent Hydration: Research confirms that unflavored sparkling water hydrates the body just as effectively as still water.
Soda Replacement: Opting for plain soda water over sugary soft drinks dramatically reduces calorie and sugar intake, lowering the risk of type 2 diabetes and obesity.
No Phosphorus: Unlike some colas, soda water does not contain phosphorus, which has been linked in some studies to lower bone mineral density in women (though carbonation itself is not the cause).

Digestive Health Benefits

One of the most frequently cited benefits of carbonated water is its positive effect on the digestive system.

Improved Swallowing

Several studies indicate that carbonated water may enhance swallowing ability in both young and older adults. The unique sensation of the bubbles stimulates nerves in the mouth and throat, making the swallowing process more efficient, which can be particularly helpful for individuals with dysphagia.

Alleviating Indigestion and Constipation

Carbonated water has been shown to provide relief from symptoms of indigestion (dyspepsia) and constipation. It can promote better bowel movements and help reduce stomach pain associated with these conditions. For some individuals, the carbonation helps food remain in the stomach longer, which can trigger a greater sensation of fullness.

Weight Management Support

The feeling of fullness (satiety) provided by the carbonation can be a valuable tool for managing appetite. Drinking a glass of soda water before a meal may help reduce overall food intake. Coupled with its zero-calorie nature (for plain varieties), it can be an excellent addition to a weight management strategy by replacing high-calorie beverages.

Comparison: Soda Water vs. Still Water

While both are excellent for hydration, there are subtle differences to consider.


Feature	Plain Soda Water	Plain Still Water
Primary Composition	H2O + added CO2 and minerals (e.g., sodium bicarbonate)	H2O, potentially with natural minerals or fluoride
Calories	Zero	Zero
Sugar Content	Zero (if unsweetened)	Zero
Taste/Sensation	Tangy, bubbly, prickly mouthfeel	Smooth, neutral taste
Digestion Aid	Can improve swallowing and reduce constipation	Essential for digestion, but lacks the effervescence effect
Feeling of Fullness	Higher due to gas bubbles	Lower
Dental Acidity	Slightly acidic (pH 5-6), low erosion risk	Neutral (pH 7)

Potential Considerations

While the benefits are notable, there are a few considerations. Soda water is slightly acidic, so some dentists recommend drinking it with meals or using a straw to minimize potential enamel exposure, although its effect is significantly less than sugary drinks. Individuals with irritable bowel syndrome (IBS) or GERD may experience increased bloating, gas, or heartburn due to the carbonation. It is always best to listen to your body and consult a healthcare professional with specific concerns.

Conclusion

Incorporating unsweetened soda water into a daily routine offers several benefits, particularly in boosting hydration for those who dislike still water, supporting digestive health, and serving as a key component in replacing high-sugar sodas. As long as you choose plain, sugar-free versions, the benefits of drinking soda water every day generally outweigh the minor potential risks for most healthy individuals. It is a refreshing, calorie-free way to maintain adequate fluid intake.

Frequently Asked Questions

Plain soda water is slightly acidic due to carbonic acid, but it is far less harmful to tooth enamel than sugary sodas or fruit juice. Rinsing your mouth with plain water afterward or drinking through a straw can further minimize any minor risk.

Yes, unsweetened soda water can aid weight loss by providing a sense of fullness, which may help curb appetite and reduce overall calorie consumption, especially if it replaces sugary drinks.

Yes, for some individuals, the carbon dioxide gas in soda water can cause temporary bloating, belching, or gas. People with sensitive stomachs or conditions like IBS or GERD might find it exacerbates symptoms.

While often used interchangeably, "soda water" (or club soda) typically has added minerals like sodium bicarbonate or potassium salts to enhance flavor. "Sparkling water" is usually just water and CO2, sometimes naturally carbonated and containing natural minerals.

No, studies have found no evidence that plain carbonated water negatively affects bone density. Concerns about bone health are generally linked to high consumption of cola drinks containing phosphoric acid and caffeine, not carbonation itself.

While soda water is hydrating, some health professionals suggest alternating between still and sparkling water, particularly if you have concerns about dental erosion or digestive discomfort. Ensuring some of your intake is fluoridated tap water can also benefit dental health.

The healthiest option is plain, unsweetened soda or sparkling water with no added sugars, artificial sweeteners, or flavorings. Checking the label for zero calories and low sodium is recommended.