Is aerated water healthier than still water?

According to a 2024 survey, more than a third of American consumers regularly drink sparkling water, fueling a widespread health debate. As this fizzy beverage gains popularity, a critical question emerges: is aerated water healthier than still water?

Quick Summary

An analysis of aerated versus still water compares their nutritional value, hydration potential, and effects on dental and digestive health. While plain aerated water offers a calorie-free, hydrating alternative to sugary drinks, it has specific considerations for dental sensitivity and bloating. The choice between them largely depends on personal preference and health needs.

Key Points

• Plain Aerated Water is Hydrating: Despite common myths, plain sparkling water hydrates just as effectively as still water, without added calories or sugar.

• A Great Soda Alternative: The fizz of aerated water provides a satisfying alternative for those trying to reduce their intake of sugary sodas and sweetened drinks.

• Digestive Benefits: Studies indicate that sparkling water can aid digestion, help with constipation, and increase feelings of fullness, which can support weight management.

• Potential for Dental Erosion: Plain sparkling water is mildly acidic, and flavored versions with added acids can pose a minor risk to tooth enamel, especially with frequent, all-day sipping.

• Risk of Bloating: Individuals with sensitive digestive systems, IBS, or GERD may experience uncomfortable bloating or gas from the carbonation in aerated water.

• Check for Additives: Always read labels and choose plain, unsweetened varieties to avoid sugars and artificial flavors that undermine the beverage's health benefits.

• Still Water is Safest for Teeth: For maximum dental protection, especially for all-day consumption, still water is the superior choice over any type of aerated water.

What Is Aerated Water?

Aerated water, also known as sparkling water, carbonated water, or seltzer, is simply water that has been infused with carbon dioxide gas under pressure. This process creates the familiar bubbles and fizziness. Depending on the type, it can be naturally carbonated from a mineral spring (like Perrier or San Pellegrino) or artificially carbonated. It is distinctly different from soda, which is loaded with sugar and artificial ingredients, and should not be confused with tonic water, which contains added sugar and quinine. The health implications of aerated water are often misunderstood, with many assuming its acidity automatically makes it harmful. However, a deeper look at the research paints a more nuanced picture, revealing both benefits and drawbacks.

The Health Benefits of Aerated Water

For many, aerated water is a valuable tool for better health, especially when used as a substitute for sugary beverages. Here's how it can be beneficial:

• Promotes Hydration: The most fundamental benefit is that, like still water, plain aerated water is hydrating and calorie-free. For those who find plain water boring, the added fizz can encourage them to drink more fluids throughout the day, helping them meet their daily hydration goals.
• Aids Digestion: Several studies have shown that carbonated water can help alleviate symptoms of indigestion and constipation. The bubbles may help stimulate the digestive system and improve swallowing ability, particularly in older adults. Some people report that it helps relieve bloating by encouraging burping to release trapped gas.
• Increases Satiety: Some research indicates that sparkling water may increase the feeling of fullness after meals more than still water does. This increased satiety can potentially help with weight management by reducing overall calorie intake.
• Supports Bone Health (Mineral Water): Contrary to some myths, drinking sparkling water does not cause osteoporosis. In fact, natural sparkling mineral water often contains beneficial minerals like calcium and magnesium, which can contribute positively to bone health.

Potential Risks and Concerns

Despite its benefits, aerated water is not without its potential downsides, especially for certain individuals.

• Dental Erosion: The process of carbonation creates carbonic acid, which makes aerated water slightly more acidic than still water. While significantly less corrosive than sugary sodas, which are 100 times more damaging, excessive sipping of flavored or acidified sparkling water throughout the day can potentially soften tooth enamel. Dentists recommend drinking plain still water for maximum enamel protection.
• Bloating and Gas: For some people, particularly those with sensitive stomachs or conditions like IBS or GERD, the carbon dioxide bubbles can cause uncomfortable bloating and gas. In these cases, switching to still water is often recommended to alleviate symptoms.
• Hidden Additives: While plain seltzer is a good choice, many flavored sparkling waters contain added sugars, artificial sweeteners, and citric acid. These additives increase the risk of both dental erosion and negative health effects, defeating the purpose of choosing a healthier alternative. Always check the label for zero calories, no sugar, and minimal sodium.

Comparison Table: Aerated Water vs. Still Water

Feature	Aerated Water	Still Water
Hydration	Equally hydrating as still water; may encourage higher intake due to appealing fizz.	Excellent for hydration; often the best choice during intense physical activity.
Calorie Content	Zero calories (plain, unflavored).	Zero calories.
Dental Health	Slightly acidic; can pose a minor risk to enamel with excessive, prolonged sipping. Flavored versions with additives are more harmful.	Non-acidic; safest choice for enamel health, especially for all-day sipping.
Digestive Impact	Can relieve indigestion and constipation for many; may cause bloating or gas for those with sensitivities.	Gentle on the stomach; no risk of causing bloating or gas from carbonation.
Mineral Content	Naturally carbonated mineral waters can contain beneficial minerals like calcium and magnesium.	Mineral content varies based on source (tap, filtered, bottled).
Cost	Generally more expensive than tap water, depending on brand and whether it's bottled or homemade.	Most cost-effective option, especially filtered tap water.

Conclusion

So, is aerated water healthier? The answer depends on your specific health profile and habits. For a person seeking a calorie-free alternative to soda that helps them drink more water, plain, unflavored sparkling water is an excellent and healthy choice. It provides the same hydration benefits as still water and may even aid digestion. However, for those with dental concerns, sensitive stomachs, or conditions like GERD, still water remains the safest option. The key to making the best choice is to listen to your body and avoid flavored, sugary, and additive-laden versions of aerated water. Ultimately, staying hydrated is the most crucial goal, and both aerated and still water can help you achieve it.

Visit Healthline for more detailed information on carbonated water.

Frequently Asked Questions

Is drinking aerated water the same as drinking soda?

No, they are very different. Plain aerated water contains only water and carbon dioxide, with zero calories and no sugar. Soda, on the other hand, is loaded with sugar, calories, and artificial ingredients that can harm your health.

Does aerated water hurt your bones?

No, research has debunked the myth that carbonated water causes calcium loss or damages bone health. This misconception likely arose from studies linking dark, sugary colas (with phosphoric acid) to lower bone density, but this does not apply to sparkling water.

Can aerated water cause weight gain?

Plain, unsweetened aerated water is calorie-free and does not cause weight gain. In fact, some evidence suggests it can increase feelings of fullness, potentially helping with weight management by reducing calorie intake.

Is flavored sparkling water a good option?

Flavored sparkling waters should be approached with caution. Many brands add citric acid, sugars, or artificial sweeteners, which can increase acidity and negate the health benefits of plain seltzer. It is best to choose unflavored options or add natural flavors like a slice of lemon or cucumber yourself.

Is it okay to drink aerated water all day long?

While it is more hydrating than sugary drinks, dentists recommend moderation, especially for all-day sipping. The mild acidity can be a minor risk to enamel over time. For continuous hydration, plain still water is the safest bet for dental health.

Does aerated water cause bloating?

The carbon dioxide in aerated water can cause bloating or gas for some people, especially those with gastrointestinal issues like IBS or GERD. If you experience discomfort, it's best to stick to still water.

Which is more hydrating, aerated or still water?

Both aerated and still water are equally hydrating. The choice comes down to personal preference. If the fizz helps you drink more, then aerated water is a great way to stay hydrated.