Is Bubbly Water Better for You? The Truth About Carbonated Hydration

December 13, 2025 •

4 min read

According to the CDC, sugary drinks are a leading source of added sugars in the American diet, and switching to unsweetened bubbly water can be a simple, impactful change. So, is bubbly water better for you than still water? While equally hydrating, the carbonated version offers unique advantages, from aiding digestion to promoting a feeling of fullness.

Quick Summary

An in-depth look at the health effects of sparkling water, comparing it to still water and sugary drinks. We examine its benefits for hydration and digestion, evaluate common concerns like dental erosion, and differentiate between seltzer, mineral water, and club soda.

Key Points

Equally Hydrating: Plain, unsweetened bubbly water is just as hydrating as still water and a great way to increase your daily fluid intake.
Healthy Soda Alternative: It provides the satisfaction of a fizzy drink without the empty calories and high sugar content of sodas and juices.
Aids Digestion: The carbonation can stimulate digestion and relieve constipation for some individuals.
Promotes Satiety: Bubbly water can increase feelings of fullness, potentially helping with weight management and reducing snacking.
Minimal Dental Risk: While slightly acidic, plain sparkling water poses a minimal risk to tooth enamel compared to sugary drinks, especially when consumed with meals.
Potential for Bloating: Sensitive individuals, particularly those with IBS or acid reflux, may experience bloating or gas from the carbonation.
Bone Health Unaffected: The myth that carbonated water damages bones is false; the issue is linked to dark colas, not the carbonation itself.
Read Labels: Always check labels to ensure you are choosing unsweetened, unflavored options and be aware of potential PFAS in some brands.

Understanding the Differences: A Spectrum of Bubbly Waters

Before diving into the health aspects, it’s crucial to understand that not all bubbly waters are the same. Their origins and composition determine their properties, from flavor to mineral content.

Seltzer Water: This is plain water that has been artificially infused with carbon dioxide gas. It contains no added minerals or sodium, making it a neutral-tasting base often used for flavored varieties.
Club Soda: Similar to seltzer, but with added minerals like sodium bicarbonate and potassium sulfate to enhance the flavor and offset the acidity from the carbonation.
Sparkling Mineral Water: This type is sourced from natural springs or underground wells, where it absorbs minerals like calcium, magnesium, and potassium. It can be naturally or artificially carbonated, but its distinct flavor profile comes from its specific mineral content.

The Benefits of Plain Bubbly Water

For those who find still water unappealing, plain sparkling water can be a game-changer for hydration. The fizzy sensation makes it a more enjoyable experience, which can lead to increased water intake throughout the day. Beyond just helping you drink more, it offers several other potential health benefits when chosen as a plain, unsweetened option.

Can Aid in Digestion and Satiety

Several studies have explored sparkling water's effect on the digestive system. For some individuals, the carbonation can help relieve symptoms of indigestion and constipation by stimulating nerves related to digestion. The bubbles also contribute to a feeling of fullness, or satiety, which can help control appetite and support weight management.

A Healthy Alternative to Sugary Drinks

One of the most significant benefits of unsweetened bubbly water is its role as a satisfying substitute for sugary sodas and juices. By switching, you can drastically reduce your intake of empty calories and added sugars, which are linked to weight gain, type 2 diabetes, and other chronic diseases. For a more flavorful experience without the sugar, try adding natural fruit essences, herbs like mint, or slices of citrus.

Addressing Common Concerns: Dental and Digestive Health

Despite the clear benefits, two primary concerns are often raised about sparkling water: its effect on tooth enamel and potential for causing bloating. While valid for some, these issues are often less severe than commonly believed, especially when compared to other beverages.

Dental Health

Plain sparkling water is slightly more acidic than still water due to the presence of carbonic acid. However, the risk of enamel erosion is minimal, especially compared to sugary or highly acidic drinks like soda or orange juice. The American Dental Association confirms that plain sparkling water is generally fine for teeth. To further minimize risk, experts suggest drinking it with meals or rinsing your mouth with plain water afterward.

Bloating and Gas

The carbon dioxide in sparkling water is what causes the fizzy effect, but for some people, this added gas can lead to temporary bloating or burping. This is particularly relevant for those with irritable bowel syndrome (IBS) or acid reflux, who may find that carbonation exacerbates their symptoms. If you experience discomfort, it's best to moderate your intake or stick to still water.

Mineral Content and Bone Health

There's a persistent myth that carbonation negatively impacts bone density. However, research has shown this concern is unfounded. In fact, naturally occurring sparkling mineral waters can contain beneficial minerals like calcium and magnesium that support bone health. This misconception likely stems from studies linking bone density issues to dark colas, which contain phosphoric acid and other additives not found in plain sparkling water.

Bubbly vs. Still Water: A Quick Comparison

This table summarizes the key differences between plain bubbly water (seltzer) and still water.


Feature	Plain Bubbly Water (Seltzer)	Still Water
Hydration	Just as hydrating.	Excellent for hydration.
Calories & Sugar	Zero (unsweetened).	Zero.
Flavor & Sensation	Refreshing and fizzy mouthfeel.	Neutral, smooth taste.
Digestive Benefits	Can aid digestion and increase satiety for some individuals.	Offers no unique digestive benefits beyond hydration.
Bloating Risk	May cause temporary gas and bloating for sensitive individuals.	No risk of bloating from carbonation.
Dental Acidity	Slightly more acidic due to carbonic acid, minimal risk.	Neutral pH, no risk to enamel.
Minerals	Contains no minerals unless specifically added.	Can contain natural minerals depending on the source.

Conclusion: Making the Best Choice for You

So, is bubbly water better for you? The answer depends on your individual preferences and health needs. Unsweetened, unflavored sparkling water is just as hydrating as still water and a far healthier alternative to sugary soft drinks. If the bubbles help you drink more water, it's a great tool for increasing your overall fluid intake. However, if you experience bloating, gas, or acid reflux, still water may be a more comfortable option. For those looking to boost their mineral intake, naturally occurring sparkling mineral water is a great choice. As with any dietary choice, the best beverage is one that keeps you consistently hydrated and aligns with your personal health goals. For most people, incorporating both bubbly and still water into a balanced routine is a fantastic strategy for overall wellness. Learn more about the science of hydration from Harvard Health.

Frequently Asked Questions

No, plain bubbly water is not bad for your teeth, especially compared to sugary sodas. While it's slightly acidic due to carbonic acid, the risk of enamel erosion is minimal. Drinking with meals or using a straw can further reduce any risk.

No, plain sparkling water is calorie-free and sugar-free, so it will not cause weight gain. In fact, it can aid in weight management by helping you feel fuller and serving as a low-calorie alternative to sugary beverages.

Yes, research indicates that plain sparkling water is just as hydrating as regular still water. The key is the H2O content, which is the same in both.

For some people, especially those sensitive to carbonation, the carbon dioxide in bubbly water can lead to gas, bloating, and burping. Those with digestive issues like IBS or acid reflux should monitor their intake.

There is no scientific evidence that plain sparkling water negatively affects bone density. This misconception is often confused with studies about dark colas, which contain different additives.

Seltzer is plain water artificially carbonated with CO2. Sparkling mineral water comes from a natural spring, containing naturally occurring minerals like calcium and magnesium, and can be either naturally or artificially carbonated.

Yes, it is generally safe to drink plain bubbly water every day. As long as you choose unsweetened options and it doesn't cause digestive discomfort, it's a healthy way to stay hydrated.

It depends on the brand. Many flavored waters use natural fruit essences and are zero-calorie. However, some brands add sugars or artificial sweeteners, so it's important to read the labels carefully.