Is 2 cans of sparkling water a day too much?

December 7, 2025 •

4 min read

While sparkling water sales continue to rise, with a projected compound annual growth rate of 12.6% from 2021 to 2028, many consumers question if their daily intake is excessive. The health implications of drinking two cans of sparkling water a day largely depend on individual tolerance and the product's ingredients, though for most, it's a safe choice.

Quick Summary

This article explores the health impacts of consuming two cans of sparkling water daily, covering potential benefits and common side effects like bloating. It offers practical advice for consumption, including dental health tips and how it compares to other beverages.

Key Points

Moderation is Key: For healthy individuals, two cans of plain sparkling water daily is generally safe, but listening to your body's signals is crucial.
Check the Label: To avoid excess sugar, artificial flavors, and sodium, opt for plain, unsweetened sparkling water varieties.
Protect Your Teeth: Although less acidic than soda, sparkling water's mild acidity can affect enamel over time; use a straw or drink with meals to minimize risk.
Watch for Bloating: The carbonation in sparkling water can cause gas and bloating, especially in those with sensitive stomachs or conditions like IBS.
A Great Hydration Tool: Sparkling water can be an excellent alternative to sugary drinks and counts toward your daily fluid intake, making hydration more enjoyable.
Alternative to Sugary Sodas: Choosing plain sparkling water over soda is a healthy move, as it cuts out the calories and harmful additives associated with sweetened beverages.
Listen to Your Digestive System: If you experience persistent stomach issues, switching back to plain still water may be the best course of action.

The Surprising Benefits of Sparkling Water

For many, sparkling water is a beloved alternative to sugary sodas, offering a satisfying fizz without the calories or artificial sweeteners. Beyond its refreshing taste, there are several health advantages to incorporating it into your routine, especially if it helps you meet your daily hydration goals.

Improved Hydration and Satiety

Research shows that sparkling water is just as effective for hydration as still water. For those who find plain water unappealing, the carbonation can encourage greater overall fluid intake. Additionally, the bubbles can help increase feelings of fullness after meals more than regular water, which may aid in weight management by reducing overall calorie consumption. This satiety effect helps manage appetite and can be a useful tool for weight control.

Digestive Aid

Contrary to some beliefs, carbonated water can actually help with digestion. The carbon dioxide may stimulate the production of gastric juices, helping food move through the digestive system more efficiently. This can lead to relief from indigestion and constipation for some individuals. One small study even indicated that sparkling water improved swallowing ability in older adults who had been hospitalized.

Potential Downsides and Individual Tolerance

While generally safe, a daily habit of two cans of sparkling water can come with a few considerations, particularly for those with existing health sensitivities. The key is to be mindful of your body's reactions and the product's ingredients.

Digestive Discomfort: Bloating and Gas

The most common complaint associated with regular sparkling water consumption is bloating and gas. The carbonation is added gas, which can accumulate in your digestive tract and lead to discomfort. If you frequently experience bloating, gas, or belching, it may be a sign to scale back your intake. For those with sensitive conditions like Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD), excessive carbonation can trigger or worsen symptoms.

Dental Erosion Risks

Plain sparkling water is only slightly more acidic than still water due to the presence of carbonic acid. While this is significantly less acidic than soda or fruit juice, persistent exposure to the acid can weaken tooth enamel over time. The risk increases with flavored varieties, which often contain citric acid or added sugars that are more erosive to dental enamel. Dentists recommend moderation and taking steps to protect your teeth, such as drinking with meals or using a straw.

Making the Best Choice for Your Health

When deciding if two cans a day is the right amount, consider your personal health profile and listen to your body. For many, two cans of plain sparkling water a day poses no significant health risk. For others, particularly those prone to digestive issues or with sensitive dental enamel, it may be too much.

Sparkling Water vs. Other Beverages


Feature	Plain Sparkling Water	Flavored/Sweetened Sparkling Water	Still Tap Water
Calories	0	Can contain some (if sweetened)	0
Added Sugars	No	Yes (check label)	No
Acidity (pH)	Slightly Acidic (5-6)	More Acidic (3.8-4.8)	Neutral (7)
Dental Risk	Minimal (if plain)	Moderate to High	None
Digestive Issues	Possible bloating/gas	Possible bloating/gas	None
Overall Hydration	Excellent	Good (if no added sugar)	Excellent

Tips for Mindful Consumption

Choose Plain Varieties: Always opt for unsweetened and unflavored sparkling water to minimize added acid and sugar intake.
Drink with Meals: Drinking sparkling water alongside a meal increases saliva production, which helps neutralize acids and protect your tooth enamel.
Use a Straw: A straw can help bypass your teeth, reducing direct contact with the mild acid and mitigating the risk of enamel erosion.
Alternate with Still Water: Don't rely solely on sparkling water for your hydration. Alternate with plain still water to give your digestive system and teeth a break.
Monitor Your Body: Pay attention to any side effects like bloating or heartburn. If they occur, it's a clear sign to cut back on carbonated beverages.

Conclusion

In conclusion, for most healthy individuals, drinking two cans of plain, unsweetened sparkling water a day is not considered too much and can be a great way to stay hydrated. However, the answer is highly personal and depends on your individual health needs and tolerance. Factors to consider include potential digestive discomfort, dental enamel exposure, and the presence of additives like sugar or citric acid, which are more common in flavored products. By paying attention to your body and making informed choices about the type of sparkling water you consume, you can safely enjoy your fizzy beverage as part of a balanced and healthy lifestyle.

If you have pre-existing conditions, particularly related to dental or gastrointestinal health, consulting a healthcare provider or dentist for personalized advice is always the best approach. The benefits of ditching sugary sodas for a calorie-free, hydrating option generally outweigh the minimal risks associated with moderate consumption of plain sparkling water.

Frequently Asked Questions

Yes, for some people, the carbonation in sparkling water can lead to increased gas and bloating because it introduces extra air into the digestive system. If you experience these symptoms, it is best to reduce your intake.

Plain sparkling water is mildly acidic and poses a minimal risk to dental enamel, far less than sugary sodas or fruit juices. However, flavored varieties with added citric acid or sugar can be more damaging. Drinking in moderation, with meals, or using a straw can help protect your teeth.

Yes, drinking plain sparkling water every day is safe for most people, provided there are no adverse effects like bloating or dental sensitivity. It is important to alternate it with regular water and choose varieties without added sugar or artificial sweeteners.

No, plain sparkling water does not negatively affect bone health. The myth is likely tied to dark colas, which contain phosphoric acid that can interfere with calcium absorption. In fact, some mineral waters may even benefit bones.

Yes, sparkling water is just as hydrating as regular water. The carbonation is simply dissolved CO2 and does not affect the water's ability to hydrate your body, making it a good alternative if you find plain water boring.

Drinking sparkling water with a meal is beneficial because chewing stimulates saliva production, which helps neutralize the acid and protect tooth enamel. This is better than sipping it continuously throughout the day, which can prolong acid exposure.

Individuals with sensitive digestive systems, particularly those with IBS or GERD, should monitor their intake or consider avoiding sparkling water if it triggers symptoms like bloating, gas, or heartburn. Those with concerns about dental erosion should also practice moderation.