LaCroix and other unflavored sparkling waters are often lauded as a healthier alternative to sugary sodas. With zero calories, no artificial sweeteners, and a refreshing effervescence, they can be a great way to stay hydrated. However, like many good things, moderation is essential. When it comes to a bubbly beverage habit, overdoing it can trigger unwanted side effects that may undermine your wellness goals. This guide explores the potential drawbacks of excessive sparkling water consumption and provides strategies for enjoying your fizzy favorite guilt-free.
The Benefits of Switching to Sparkling Water
For those trying to cut down on sugar-laden drinks, unsweetened sparkling water offers a clear advantage. Sodas are notoriously high in sugar and calories, contributing to weight gain and increasing the risk of chronic conditions like type 2 diabetes and heart disease. Swapping these out for a calorie-free, zero-sugar option like LaCroix is a simple and effective step toward better health. The carbonation can also enhance feelings of fullness, which may assist with weight management and help curb cravings for less healthy beverages.
The Downside of Drinking Too Much
While sparkling water is generally safe and healthy, drinking it in excess can lead to several undesirable effects. The problems typically arise from the acidity and carbonation itself, not from any toxic ingredients.
Potential Dental Damage
Even without added sugars, LaCroix's carbonation creates carbonic acid, which lowers the pH of the water. Flavored varieties, especially citrus ones like Pamplemousse, often contain additional acids (e.g., citric acid) that further increase acidity. Over time, frequent exposure to acid can demineralize and erode tooth enamel, making teeth more susceptible to decay and sensitivity. A 2007 study found some sparkling waters to have an erosive potential similar to orange juice. However, dentists note that compared to soda, which often has a pH below 3, LaCroix (pH 3.8-4.8) is significantly less erosive.
Gastrointestinal Upset
For some people, the carbon dioxide gas in sparkling water can lead to digestive issues. When you swallow the bubbles, excess gas can become trapped in the stomach, leading to uncomfortable symptoms like bloating, gas, and burping. This is particularly true for individuals with pre-existing gastrointestinal conditions like Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD). Carbonation can exacerbate reflux and heartburn by increasing stomach pressure. Drinking from a straw can sometimes worsen this by causing more air to be swallowed.
Other Concerns and Considerations
- Appetite Suppression: While a feeling of fullness can be beneficial, if you struggle with a low appetite, excessive carbonated drinks could lead you to consume fewer calories and nutrients than your body needs.
- Overhydration (Hyponatremia): Though extremely rare and very difficult to achieve by drinking LaCroix alone, the risk of overhydration is technically possible with any fluid. Hyponatremia occurs when blood sodium levels become dangerously low due to excessive water intake. Symptoms can include confusion, nausea, and headaches.
- “Forever Chemicals” (PFAS): Some testing, including by Consumer Reports in 2020, has detected low levels of PFAS (per- and polyfluoroalkyl substances) in some brands of sparkling water, including LaCroix. While the detected levels were below the EPA's voluntary limits at the time, it is a concern that adds another layer of scrutiny for health-conscious consumers.
How to Enjoy LaCroix Sensibly
Moderating your intake and adopting healthy drinking habits can help you enjoy your sparkling water without the drawbacks. The key is to minimize the potential for enamel erosion and digestive distress.
Tips for Mindful Consumption
- Drink in moderation: Aim for one to two cans per day.
- Rinse with plain water: After enjoying your LaCroix, take a few sips of regular, flat water to help neutralize the acid and wash it away from your teeth.
- Use a straw: This can help the beverage bypass your teeth, reducing the direct contact of the acidic carbonation with your enamel.
- Drink with meals: Consuming sparkling water with food can help buffer the acid. The food stimulates saliva production, which also helps neutralize acids in your mouth.
- Alternate with still water: Don't replace all your regular water intake with sparkling water. Make sure to alternate between the two to ensure you are getting the optimal, neutral hydration your body needs.
- Listen to your body: Pay attention to how your body responds. If you notice persistent bloating or increased heartburn, it's a clear sign to cut back.
LaCroix vs. Other Beverages: A Comparison
To put the risks and benefits of LaCroix into perspective, let's compare it to other common drink choices.
| Feature | LaCroix (Unsweetened Sparkling Water) | Regular Soda (e.g., Cola) | Diet Soda (with Artificial Sweeteners) | Plain Water (Tap/Filtered) |
|---|---|---|---|---|
| Calories & Sugar | Zero | High (e.g., 39g sugar per 12oz can) | Zero | Zero |
| Acidity (pH) | Mildly acidic (3.8-4.8) | Very acidic (2.6-2.7) | Very acidic | Neutral (approx. 7) |
| Effect on Teeth | Low to moderate erosion risk | High erosion and cavity risk | High erosion risk | Neutral, optimal for teeth |
| Bloating/Gas | Possible, due to carbonation | Possible, due to carbonation | Possible, due to carbonation and sweeteners | None |
| Overall Hydration | Good | Poor (sugar can dehydrate) | Good | Excellent |
The Final Word: Finding the Right Balance
LaCroix is a valuable tool for maintaining hydration and reducing your intake of sugary sodas, but it is not a perfect substitute for plain, still water. The mild acidity poses a long-term risk to dental enamel, and the carbonation can cause digestive discomfort in some individuals. The answer to how much la croix is too much? depends largely on individual sensitivity, particularly dental and digestive health.
For most people, enjoying a can or two per day with meals is a perfectly reasonable approach. By listening to your body and implementing simple strategies like rinsing with regular water, you can reap the benefits of this bubbly beverage without succumbing to its potential downsides. When in doubt, plain water remains the gold standard for hydration. You can find more practical tips for managing seltzer intake and other healthy eating habits on authoritative health websites.
What are the risks of drinking too much LaCroix?
Excessive LaCroix consumption can lead to dental enamel erosion due to its mild acidity, increased bloating and gas from carbonation, and may worsen symptoms for individuals with IBS or GERD.
How many cans of LaCroix are safe to drink per day?
While there's no official limit, many health and dental experts recommend one to two cans a day. Drinking it with meals is ideal to help buffer the acidity.
Is LaCroix bad for your teeth?
LaCroix is mildly acidic due to its carbonation and can contribute to enamel erosion over time with frequent, excessive consumption. However, it is significantly less harmful than sugary sodas.
Does LaCroix cause bloating and gas?
Yes, the carbonation in sparkling water can introduce excess gas into your digestive system, which can lead to bloating, gas, and burping, especially if you have a sensitive stomach.
How can I reduce the dental risk of drinking LaCroix?
To minimize dental risk, drink your LaCroix through a straw, consume it with meals, and rinse your mouth with plain water immediately after.
Is it better to drink sparkling water or regular water?
Regular, plain water is the best choice for hydration and is completely neutral, posing no risk to tooth enamel. Unsweetened sparkling water is a good alternative to sugary drinks but should not fully replace regular water.
Can LaCroix cause kidney stones?
There is no scientific evidence to suggest that LaCroix or other unsweetened sparkling waters cause kidney stones. The rumor is unfounded, likely stemming from misinformation about sugary soft drinks containing high levels of phosphoric acid.
