Is Drinking Carbonated Water Healthy for Your Body?

An estimated 33% of US adults consume sparkling water, suggesting its popularity as a substitute for sugary sodas is on the rise. While often touted as a healthy choice, it’s important to understand the full picture of how drinking carbonated water affects your body, from dental health to digestion.

Quick Summary

An analysis of the health implications of carbonated water, detailing its benefits for hydration and digestion alongside potential drawbacks like dental erosion and bloating. It covers different types, how to consume it safely, and clarifies common myths surrounding bone and dental health concerns.

Key Points

• Hydration is Equal: Plain sparkling water hydrates just as effectively as still water, making it an excellent alternative to meet daily fluid intake goals.

• Dental Risks are Manageable: While slightly acidic, plain sparkling water poses a low risk to dental enamel, especially when consumed with meals and not sipped all day. Flavored versions and poor oral hygiene increase the risk.

• Digestion Effects are Mixed: Some people find carbonated water aids digestion and relieves constipation, while others, particularly those with sensitive stomachs or GERD, may experience bloating and gas.

• Choose Plain Over Flavored: The healthiest option is plain or mineral-rich sparkling water without added sugars, artificial sweeteners, or high levels of citric acid found in many flavored brands.

• Mineral Content Varies: Sparkling mineral water from natural springs contains beneficial minerals like calcium and magnesium, while seltzer water does not. Always check the label.

What is Carbonated Water?

Carbonated water is water infused with carbon dioxide (CO2) gas under pressure, creating the characteristic bubbles. This process creates a weak carbonic acid, which is responsible for the slightly tangy taste and prickly sensation. Different types of carbonated water exist, with varying compositions and potential health impacts:

• Seltzer: Plain water with added CO2. It has no added minerals or salts, and is calorie and sugar-free.
• Club Soda: Similar to seltzer but with added minerals like sodium bicarbonate and potassium sulfate for enhanced flavor.
• Sparkling Mineral Water: Sourced from natural springs, this water naturally contains minerals like magnesium and calcium and may be naturally or artificially carbonated.
• Tonic Water: This is a mix of carbonated water, quinine for a bitter taste, and often high-fructose corn syrup or other sweeteners. It is not a healthy substitute for plain sparkling water.

The Health Benefits of Drinking Carbonated Water

For many, sparkling water is a compelling alternative to sugar-sweetened beverages. Here's what the science says about its upsides:

• Superior Hydration: Plain carbonated water is just as hydrating as regular still water, offering an appealing, calorie-free option for those who find still water uninteresting. The enjoyable fizzy texture can encourage people to drink more, helping them meet their daily hydration goals.
• Aids Weight Management: By increasing feelings of fullness or satiety, sparkling water may help reduce overall calorie intake by curbing cravings for high-calorie sugary drinks. Swapping out sodas for sparkling water is an effective strategy for managing or losing weight.
• Supports Digestion: Studies have shown that carbonated water can improve digestion and provide significant relief for individuals suffering from constipation and indigestion. The bubbles stimulate the production of gastric juices and may help food stay in the stomach longer, contributing to a feeling of fullness.
• Mineral Content: Naturally sourced sparkling mineral waters contain beneficial minerals like calcium, magnesium, and potassium. These can support bone density and help maintain healthy blood pressure.

Potential Health Concerns and How to Mitigate Them

While generally safe, there are some considerations, particularly with certain types and excessive consumption.

• Dental Health: The mild acidity from carbonic acid in sparkling water is not a major threat to tooth enamel compared to soda, especially when consumed in moderation. However, the risk increases with frequent sipping, flavored varieties with added citric acid, or brands containing sugar.
  • Mitigation: Drink plain, unflavored sparkling water. Drink with meals to increase saliva production, which neutralizes acid. Consider using a straw to minimize tooth contact, and rinse with plain water afterward.
• Bloating and Gas: For some individuals, the carbonation can cause bloating, gas, or belching. This is particularly relevant for those with sensitive stomachs or conditions like Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD), as the bubbles can exacerbate symptoms.
  • Mitigation: Pay attention to your body's reaction. If you experience discomfort, switch to still water or drink sparkling water more slowly and in smaller quantities.
• Hidden Sugars and Additives: Not all carbonated drinks are created equal. Tonic water and many flavored seltzers contain added sugars or artificial sweeteners, which negate the health benefits. Always read the label.

Carbonated vs. Still Water: A Comparison

To make an informed choice, consider this comparison:

Feature	Plain Sparkling Water	Still Water	Notes
Hydration	Just as hydrating.	Just as hydrating.	Both are excellent for meeting daily fluid needs.
Acidity (pH)	Mildly acidic (pH 5-6).	Neutral (pH ~7).	Sparkling water's acidity is much lower than soda and is typically buffered by saliva.
Dental Impact	Low risk, but can erode enamel with excessive consumption, especially with added acids.	No risk of enamel erosion.	The safest option for long-term dental health is plain water.
Digestive Impact	Can relieve constipation and indigestion for some, but may cause bloating for others.	Gentle on the digestive system.	Depends on individual sensitivity to carbonation.
Flavor & Sensation	Offers a refreshing, fizzy texture that can make hydration more enjoyable.	Flat taste, which some people find unappealing.	Personal preference plays a large role.
Weight Management	Aids satiety, helping curb cravings for sugary drinks.	Aids satiety by filling the stomach, but without the added sensory appeal.	Sparkling water can be a useful tool for transitioning from soda.

Conclusion: A Healthy Addition, With Caveats

For the average person, plain, unsweetened carbonated water is a healthy and hydrating beverage choice. It is a far superior alternative to sugary sodas and juices, helping to aid weight management and provide digestive relief for some. The risks to dental health are minimal when consumed in moderation and with good oral hygiene practices. However, individuals prone to bloating, acid reflux, or with a higher risk for dental erosion may need to limit their intake. The key takeaway is to choose plain sparkling or mineral water without added sugars or artificial flavors and to listen to your body's unique response. For those seeking optimal digestive health, more research on gastrointestinal wellness can provide authoritative guidance.

Frequently Asked Questions

Is carbonated water bad for your teeth?

Plain, unsweetened carbonated water is only mildly acidic and poses a low risk to dental enamel when consumed in moderation. However, flavored versions often contain added acids, like citric acid, that can increase the risk of erosion. For best results, drink plain sparkling water with meals, use a straw, and maintain good oral hygiene.

Does drinking sparkling water cause bloating?

For some individuals, the carbon dioxide in sparkling water can cause a temporary feeling of fullness, gas, and bloating. People with sensitive digestive systems, like those with IBS or GERD, may find their symptoms exacerbated by carbonation and might consider limiting their intake.

Does sparkling water help with weight loss?

Yes, sparkling water can support weight loss efforts by offering a zero-calorie, sugar-free alternative to sugary sodas and juices. Its carbonation can also increase feelings of fullness, helping to reduce overall calorie consumption.

Is sparkling water as hydrating as still water?

Yes, plain sparkling water is just as hydrating as regular still water. The carbonation does not affect the body's hydration levels, making it a perfectly acceptable choice to meet your daily fluid needs.

Does sparkling water affect bone health?

No, there is no scientific evidence to suggest that drinking sparkling water negatively affects bone mineral density. The myth is likely confused with dark cola drinks that contain phosphorus, which has been linked to potential bone health issues.

What is the difference between seltzer and club soda?

Seltzer is simply plain water artificially carbonated with CO2 and no other additives. Club soda is also artificially carbonated but has added minerals, such as sodium bicarbonate, to give it a slightly different, more savory flavor profile.

What is the healthiest kind of sparkling water?

The healthiest type of sparkling water is plain, unsweetened, and unflavored. Naturally sourced sparkling mineral water is also a great option, as it provides beneficial minerals like calcium and magnesium.