Is 2 sparkling waters a day too much? The surprising health facts

October 24, 2025 •

5 min read

While plain sparkling water is a healthy, calorie-free alternative to sugary soft drinks, it is not without its potential side effects. Many people wonder, 'is 2 sparkling waters a day too much?' The answer largely depends on individual health, sensitivity to carbonation, and the specific type of sparkling water consumed.

Quick Summary

This guide examines the pros and cons of drinking two sparkling waters daily, covering key areas like dental health, digestive impact, and hydration. It offers practical advice for consumption, comparing it to regular and flavored waters, and outlines considerations for individuals with specific health concerns.

Key Points

Moderate intake is fine: For the majority of healthy people, two sparkling waters a day is not considered excessive and can be a healthy alternative to sugary drinks.
Dental health risk depends on type: Unflavored sparkling water presents a minimal dental erosion risk, but flavored versions with added acids can be more damaging, especially when sipped frequently.
Listen to your gut: While sparkling water can aid digestion for some, others may experience bloating or gas due to the carbonation. Adjust intake based on how your body responds.
Check for additives: Always read the nutrition label and choose unsweetened, unflavored sparkling waters to avoid hidden sugars and artificial sweeteners.
Effective for hydration: Sparkling water is just as hydrating as still water and can be a helpful way to increase your overall fluid intake if you find plain water unappealing.
Not harmful to bones or kidneys: The myth that carbonation is bad for bone density or causes kidney stones has been debunked by research. However, individuals with kidney conditions should consult a doctor regarding mineral content.
Best practices for safe consumption: To minimize dental risk, drink with meals, use a straw, and rinse with plain water afterward. Consider alternating between still and sparkling water throughout the day.

Understanding Sparkling Water

Sparkling water is simply water infused with carbon dioxide gas under pressure, which creates its characteristic bubbles. This can occur naturally in some mineral waters or be artificially added. Unlike sugary sodas, plain sparkling water provides hydration with zero calories and no added sugars, making it a popular choice for those seeking a healthier beverage alternative. Two cans or bottles daily is a common intake level for many people, but is it the right amount for you?

The Impact on Dental Health

One of the most frequent concerns regarding sparkling water is its potential effect on dental health. When carbon dioxide is added to water, it creates carbonic acid, which makes the water slightly acidic, with a typical pH between 5 and 6.

Unflavored sparkling water: The acidity of plain sparkling water is minimal compared to sugary sodas and fruit juices. Studies show it is only slightly more corrosive to tooth enamel than still water, and far less harmful than soft drinks. For most healthy individuals, moderate consumption of unflavored sparkling water (such as two a day) poses a very low risk to dental health.
Flavored sparkling water: These often contain additional acids, such as citric acid, which can significantly lower the pH and increase the risk of enamel erosion over time. This risk is compounded by frequent sipping, which prolongs the exposure of teeth to acid.
Best practices for consumption: To minimize any potential dental issues, it's recommended to drink sparkling water with meals, use a straw to limit contact with teeth, and rinse your mouth with plain water afterwards.

Effects on Digestion and Bloating

The carbonation in sparkling water can have a mixed effect on digestion, with some people benefiting while others experience discomfort.

Potential benefits: For some, sparkling water can help with indigestion and constipation, possibly by improving swallowing ability and helping food move through the digestive system. The bubbles can also increase feelings of fullness, which may aid in weight management by curbing overeating.
Potential drawbacks: The carbon dioxide bubbles can lead to side effects like gas and bloating, especially in sensitive individuals. Those with gastrointestinal issues, such as gastroesophageal reflux disease (GERD), may find that the carbonation exacerbates their symptoms.

Hydration and Nutrient Differences

Sparkling water is just as effective at hydrating the body as still water. For those who find plain water unappealing, the fizz can be an incentive to drink more fluids and stay properly hydrated throughout the day. Natural mineral waters may contain small amounts of beneficial minerals like calcium and magnesium, which are not typically found in artificially carbonated waters or tap water.

Sparkling vs. Still vs. Flavored: A Comparison


Feature	Plain Sparkling Water	Plain Still Water	Flavored Sparkling Water
Hydration	Equivalent to still water	Excellent	Equivalent to still water, but check for added sugars/sweeteners
Dental Impact	Slightly acidic, low risk for unflavored and moderate intake	pH neutral, no risk of enamel erosion	Often more acidic due to added citric acid, higher risk of erosion
Digestive Effect	Can cause bloating/gas in some, aid digestion in others	Generally easy on the stomach	Similar to plain sparkling, but artificial sweeteners may cause issues
Nutrients	May contain minerals if naturally sourced	Varies by source (tap vs. bottled)	Varies; some may have minerals, others have additives
Cost	Generally more expensive than tap water	Cheapest option, especially from the tap	Varies by brand, typically more expensive than plain sparkling
Taste & Texture	Bubbly, neutral taste	Flat, neutral taste	Bubbly, with various fruit or essence flavors

Navigating Your Daily Intake

For most people, drinking two sparkling waters a day is perfectly fine and can be a healthy way to increase fluid intake. The key is to listen to your body and be mindful of the type of sparkling water you choose. If you experience persistent bloating, indigestion, or have dental concerns, you may want to reduce your intake or switch to still water.

It is also important to consider the source of your sparkling water. Creating your own at home using a carbonation device or choosing brands with no added sugars or artificial sweeteners ensures you are getting the cleanest, most basic form. For those with underlying health conditions, especially kidney disease, consulting with a healthcare professional is always advisable due to potential mineral content in some mineral waters.

Conclusion

So, is 2 sparkling waters a day too much? For the majority of healthy individuals, the answer is no. This moderate intake can be a delightful and hydrating part of a daily routine, especially as a replacement for sugary drinks. However, awareness is crucial. Paying attention to your body's signals, opting for plain, unsweetened versions, and practicing good dental hygiene are all important components of enjoying this beverage responsibly. By doing so, you can enjoy the satisfying fizz and hydration benefits without worrying about potential drawbacks. To learn more about carbonated water, you can check out Healthline's detailed guide on its effects.

Essential Considerations for Sparkling Water Consumption

Potential for Dental Enamel Erosion

The carbonic acid in sparkling water is slightly corrosive, and while much less harmful than soda, flavored varieties with citric acid pose a greater risk, especially with frequent sipping. Protecting your dental health is best achieved by drinking it in moderation with meals or using a straw.

Digestive Discomfort and Bloating

Some individuals are more sensitive to the carbonation and may experience bloating or gas after drinking sparkling water. Listening to your body is key; if discomfort arises, it may be a sign to scale back or choose still water instead.

Hydration Benefits are Equivalent to Still Water

Despite misconceptions, sparkling water is just as hydrating as regular water and counts towards your daily fluid intake. For those who find plain water boring, this makes it an excellent tool for boosting hydration levels.

Mind the Additives in Flavored Varieties

Many flavored sparkling waters contain added sugars, artificial sweeteners, or other additives that can negate the health benefits. Reading labels carefully and opting for simple, unsweetened options is the healthiest choice.

Not a Major Risk for Bone or Kidney Health

There is no scientific evidence to support the myth that carbonated water negatively impacts bone mineral density. Similarly, for most healthy individuals, moderate intake poses no risk to kidney health, though those with pre-existing conditions should be mindful of mineral content and consult a doctor.

Frequently Asked Questions

Yes, for most healthy individuals, drinking two cans of plain sparkling water a day is considered safe. It is a calorie-free, hydrating beverage and a good alternative to sugary sodas.

Plain, unsweetened sparkling water is only slightly more acidic than still water and poses a very low risk to dental enamel with moderate consumption. Flavored varieties, however, can be more acidic and increase the risk of erosion over time.

Yes, some people may experience bloating, gas, or burping due to the carbon dioxide in sparkling water. The effect varies by person, so it's best to reduce intake if you notice discomfort.

Yes, sparkling water is just as hydrating as still water. The carbonation does not affect its ability to provide hydration to your body.

Plain, unsweetened sparkling water is the healthier option. Flavored versions often contain added acids, sugars, or artificial sweeteners that can have negative health effects.

For most healthy individuals, drinking sparkling water does not harm the kidneys. Those with pre-existing kidney conditions, however, should consult a doctor, especially concerning mineral-rich waters.

Sparkling water can assist with weight loss by providing a calorie-free alternative to sugary drinks and by potentially increasing feelings of fullness due to its carbonation.

Yes. Seltzer is plain water artificially carbonated. Club soda has added minerals like sodium. Mineral water is naturally sourced from a spring and contains dissolved minerals, which may be naturally or artificially carbonated.