Is Carbonated Water a Good Alternative to Water?

According to a 2016 study, plain carbonated water is just as hydrating as regular still water. But is carbonated water a good alternative to water for all your hydration needs? The answer is a bit more complex than a simple yes or no, depending on your health considerations and lifestyle.

Quick Summary

This article explores the health aspects of substituting plain water with unsweetened carbonated water, detailing its benefits for hydration and digestion versus potential risks to dental health. It provides a comprehensive comparison to help consumers make an informed choice.

Key Points

• Equally Hydrating: Plain carbonated water hydrates your body just as effectively as still water.

• Dental Health: Plain, unsweetened carbonated water poses a low risk to dental health, unlike sugary sodas. Flavored versions and constant sipping can increase the risk of enamel erosion.

• Digestive Effects: Some people experience bloating or gas from the carbonation, while others with indigestion or constipation find it helpful.

• Bone Health: The myth that carbonation weakens bones is false. Studies show no link between plain carbonated water and reduced bone mineral density.

• Smarter Than Soda: As a calorie-free, sugar-free alternative, carbonated water is a far healthier choice than soft drinks for those looking to kick a soda habit.

• Flavouring is Key: Always check the label. Added sugars, artificial sweeteners, or high sodium content can make sparkling water less healthy.

• Personal Preference: The best option for you depends on your personal taste and how your body responds. The most hydrating water is the one you enjoy drinking most often.

Carbonated Water vs. Still Water: The Hydration Question

At its core, carbonated water is simply water that has been infused with carbon dioxide gas under pressure. The result is a fizzy, bubbly drink that many find more appealing than regular still water. For those who struggle to meet their daily fluid intake because they find plain water boring, unsweetened carbonated water can be an excellent alternative. Research confirms that it hydrates the body just as effectively as still water, making the primary difference a matter of personal preference and taste.

However, it is important to distinguish between different types of carbonated beverages. Plain seltzer, club soda, and sparkling mineral water are generally healthy options, but their mineral content can differ. Tonic water, on the other hand, contains added sugar and is not a healthy substitute. Always read the label to ensure there are no added sweeteners, sodium, or artificial flavors that can undermine your health goals.

Potential Health Concerns and Considerations

While plain carbonated water is largely considered safe, there are some specific health concerns to be aware of.

Impact on Dental Health

One of the most persistent concerns surrounding carbonated water is its effect on tooth enamel. The carbonation process creates carbonic acid, which makes the water slightly acidic (with a pH typically between 3 and 4). Enamel can erode when consistently exposed to acidic conditions. However, the risk from plain, unflavored carbonated water is minimal, especially compared to sugary sodas or even fruit juices, which are far more acidic.

• Flavoring matters: The addition of citric acid from flavorings like lemon or lime can significantly increase the acidity and erosive potential of sparkling water.
• Habits count: Sipping on carbonated water all day exposes teeth to acid over a prolonged period. Drinking it with meals or in one sitting can help mitigate this risk.
• Protecting your teeth: You can protect your teeth by using a straw, rinsing with plain water afterward, or chewing sugar-free gum to stimulate saliva production, which helps neutralize acid.

Effects on Digestive Health

For some, the fizziness of carbonated water can cause digestive discomfort. The bubbles of carbon dioxide can lead to temporary bloating, gas, and burping, especially for individuals with sensitive stomachs. However, for others, particularly those with indigestion or constipation, carbonated water can be beneficial. Some studies suggest it can improve swallowing ability and provide a greater feeling of fullness after meals, which can be helpful for weight management.

Bone Health Myths

A common myth is that carbonated water leaches calcium from bones. This stems from studies linking decreased bone density to high consumption of cola beverages. However, the issue with cola is believed to be the phosphoric acid and caffeine content, not the carbonation itself. Research has found no association between plain carbonated water and reduced bone density. In fact, some sparkling mineral waters contain beneficial minerals like calcium that can support bone health.

Hydration and Absorption

While sparkling water and still water offer equal hydration benefits, still water is absorbed more quickly by the body. This difference is negligible for general daily hydration but may be relevant during intense physical activity, where rapid rehydration is crucial. For this reason, some people prefer plain water during workouts.

Carbonated Water vs. Still Water: A Comparison

Feature	Plain Carbonated Water	Plain Still Water
Hydration	Just as hydrating.	Excellent for hydration.
Dental Health	Slightly acidic; minimal risk for plain versions. Flavored varieties increase risk.	Neutral pH; the safest choice for teeth.
Digestive Impact	May cause bloating or gas for some, but can aid digestion for others.	No effect on bloating; typically easier on sensitive stomachs.
Cost	Can be more expensive, though home carbonation is an option.	Very inexpensive and readily available.
Flavor	Fizzy and often flavored. Good for breaking a soda habit.	Neutral and flat; a reliable classic. Can be flavored naturally with fruit.
Workout Hydration	May cause bloating, making it less ideal during exercise.	Better for quick hydration during physical activity.

Conclusion: A Worthy Alternative, With Caveats

Ultimately, is carbonated water a good alternative to water? The answer for most people is yes, as long as it's plain, unsweetened, and consumed in moderation. For those seeking to curb a soda addiction or who simply find still water unappealing, unsweetened carbonated water is a calorie-free, hydrating option that can make meeting daily fluid goals more enjoyable.

However, for individuals with specific sensitivities or health conditions—such as a tendency for bloating, sensitive tooth enamel, or certain gastrointestinal issues—plain water remains the safest and most reliable choice. The key takeaway is that both are excellent for hydration; the best choice is the one you will drink consistently. By paying attention to the type and timing of your consumption, you can reap the benefits of carbonated water while minimizing any potential downsides.

Where to Learn More

For additional details on hydration and health, consult reputable sources such as the Academy of Nutrition and Dietetics or Healthline. You can also discuss your specific hydration needs with a doctor or registered dietitian. For a comparison of bottled waters, including mineral content, look for information from organizations like the International Bottled Water Association (IBWA).

How to Make Carbonated Water a Healthy Habit

To enjoy carbonated water without compromising your health, follow these guidelines:

• Choose plain varieties: Opt for unsweetened seltzer or sparkling mineral water. Avoid tonic water and any sparkling water with added sugars or artificial sweeteners.
• Moderate your intake: Enjoy carbonated water in moderation, balancing it with plain water throughout the day. This is especially important for dental health.
• Consider home carbonation: Using a home carbonation machine like SodaStream is a cost-effective and environmentally friendly way to create your own plain or naturally flavored sparkling water.
• Natural flavoring: Add slices of fresh fruit, cucumber, or herbs like mint to your plain sparkling water for a refreshing and healthy twist.
• Hydrate wisely during workouts: Stick to plain still water during and immediately after exercise to avoid bloating and ensure rapid rehydration.

Frequently Asked Questions

Is flavored sparkling water bad for your teeth?

Flavored sparkling water, especially citrus-flavored, is more acidic due to added ingredients. This increases the risk of tooth enamel erosion compared to plain carbonated water. For better dental health, it is best to choose plain varieties and consume them with meals.

Does sparkling water cause bloating?

For some individuals, the carbon dioxide gas in sparkling water can lead to temporary bloating and gas. This is more likely for people with pre-existing digestive issues like IBS.

Is sparkling mineral water different from regular sparkling water?

Yes, sparkling mineral water contains naturally occurring minerals like calcium and magnesium from its source. Plain seltzer is simply water infused with carbon dioxide and generally has no added minerals.

Does carbonated water affect bone health?

No, carbonated water does not weaken bones. The myth is often confused with cola beverages, which contain phosphoric acid. Research has shown no link between plain carbonated water and decreased bone density.

Can I drink carbonated water during a workout?

While it is just as hydrating, the carbonation may cause bloating, which is uncomfortable during exercise. For intense physical activity, plain water is often a better choice for faster, more comfortable hydration.

How can I protect my teeth if I drink a lot of sparkling water?

To minimize the risk of enamel erosion, drink plain varieties, use a straw, drink it with meals, and avoid sipping it all day. You can also rinse your mouth with plain water afterward.

Is sparkling water a good way to quit drinking soda?

Yes, for many people, unsweetened sparkling water is an excellent substitute for sugary soda. It provides the same fizzy sensation without the calories, sugar, or other additives.