Is Drinking CO2 Water Good for You? The Truth About Carbonated Water

November 2, 2025 •

4 min read

According to the CDC, sugary beverages are a leading source of added sugars in the American diet, and plain carbonated water is a popular alternative. So, is drinking CO2 water good for you, or are there hidden health risks to consider?

Quick Summary

An in-depth look at carbonated water's effects on the body, covering potential benefits for hydration and digestion, while also discussing risks like dental enamel erosion and bloating.

Key Points

Generally safe and hydrating: For most healthy people, unsweetened carbonated water is as hydrating as still water and has no negative health risks.
A smart soda alternative: Plain CO2 water is calorie-free and sugar-free, making it a much healthier option than sugary sodas for managing weight and avoiding empty calories.
May aid digestion: The bubbles in sparkling water have been shown to help with constipation and indigestion by improving swallowing ability and increasing feelings of fullness.
Mindful of dental erosion: The mild acidity of carbonated water poses a low risk to teeth compared to sugary drinks, but frequent sipping, especially with added citrus flavors, can potentially erode enamel over time.
Listen to your gut: The carbonation can cause bloating, gas, or worsen symptoms for individuals with GERD or sensitive stomachs, so intake should be moderated if discomfort occurs.
Bone health myth debunked: Evidence shows that carbonation does not harm bone health; this misconception stems from studies on dark colas containing phosphoric acid and caffeine.
Check the ingredients: Always read labels and avoid varieties with added sugars, artificial sweeteners, or excessive sodium to ensure the beverage remains a healthy choice.

What Exactly is CO2 Water?

CO2 water, more commonly known as sparkling water or carbonated water, is simply water that has been infused with carbon dioxide gas under pressure. This creates the familiar effervescence, or 'fizz,' that many people enjoy. Depending on the source and processing, there are several types of carbonated water:

Seltzer water: Plain water infused with CO2, with no added minerals or sodium.
Club soda: Artificially carbonated water with added minerals like sodium bicarbonate and potassium sulfate for flavor.
Sparkling mineral water: Naturally carbonated from a spring or well and contains naturally occurring minerals such as magnesium and calcium.
Tonic water: Carbonated water with added quinine for a bitter taste, and usually contains a significant amount of added sugar.

The health impacts of carbonated water depend heavily on which type you're drinking, as plain seltzer is very different from a sugary tonic water.

The Potential Health Benefits

Drinking plain carbonated water offers several health advantages, especially as a replacement for sugary drinks.

Can aid in weight management

For individuals trying to lose weight, replacing high-calorie sodas with zero-calorie sparkling water can significantly reduce caloric intake. Some studies also suggest that the carbonation can increase feelings of fullness, or satiety, which helps curb appetite.

Supports digestive health

Research indicates that sparkling water may benefit digestion and help alleviate certain symptoms.

Improves swallowing ability: Studies on both young and older adults have shown that carbonated beverages can improve swallowing function.
Relieves constipation: Some evidence suggests that sparkling water can help soothe symptoms of constipation, including stomach pain and irregular bowel movements.
Reduces indigestion: Individuals suffering from chronic digestive issues may experience relief from symptoms after consistently consuming carbonated water.

Hydrates just as effectively as still water

Contrary to some beliefs, sparkling water hydrates the body just as well as regular still water. For those who find plain water boring, the effervescence of CO2 water can encourage them to drink more and meet their daily hydration goals.

The Risks and Downsides

Despite the benefits, there are potential drawbacks and considerations associated with drinking CO2 water, especially when consumed in large quantities or with added ingredients.

Dental health concerns

Enamel erosion: Plain carbonated water has a slightly acidic pH (between 3 and 4) due to the formation of carbonic acid. While far less erosive than sugary sodas or fruit juice, frequent sipping can still potentially weaken tooth enamel over time.
Flavored drinks: The addition of citric acid in many flavored sparkling waters lowers the pH further, increasing the risk of enamel erosion.

Digestive discomfort

Bloating and gas: The bubbles in carbonated water can release gas into your gastrointestinal tract, leading to burping, bloating, and discomfort in some people.
GERD/Acid Reflux: For individuals with Gastroesophageal Reflux Disease (GERD), the carbonation can cause gastric distention, which may worsen acid reflux and heartburn symptoms.

Kidney and bone health myths

Kidney health: For those with healthy kidney function, plain carbonated water is not harmful. However, some mineral waters or club sodas contain high levels of sodium, which could pose a risk for individuals with pre-existing kidney conditions.
Bone health: The long-standing myth that carbonated water leaches calcium from bones is unfounded. Studies have debunked this, attributing the negative bone health effects to ingredients like phosphoric acid and caffeine found in dark colas, not carbonation itself.

Comparison: Plain Sparkling Water vs. Other Beverages


Feature	Plain Sparkling Water	Sugary Soda	Still Tap Water	Flavored Sparkling Water
Calories	0	High	0	0 (if unsweetened)
Added Sugar	No	Yes	No	Sometimes
Hydration	Excellent	Poor	Excellent	Excellent
Dental Risk	Low (mildly acidic)	High (acidic + sugar)	None (neutral pH)	Moderate (added citric acid)
Digestive Impact	May cause bloating	Can cause heartburn	None	May cause bloating
Bone Health	Neutral	Negative (cola types)	Neutral	Neutral
Overall Rating	Healthy	Unhealthy	Healthy	Depends on ingredients

How to Enjoy CO2 Water Safely

To minimize potential risks while enjoying carbonated water, follow these simple tips:

Choose wisely: Opt for plain seltzer or sparkling mineral water with no added sugars, sodium, or artificial sweeteners.
Moderate your intake: While generally safe daily, those with sensitive stomachs or prone to dental issues should moderate their consumption.
Drink with meals: Consuming sparkling water with food can help neutralize some of the acid and stimulate saliva flow, protecting your teeth.
Use a straw: Drinking through a straw can minimize the contact between the acidic water and your tooth enamel.
Rinse with tap water: After finishing your fizzy drink, swish your mouth with plain tap water to rinse away any lingering acid.

Conclusion: Is drinking CO2 water good for you?

For most healthy individuals, plain, unsweetened CO2 water is a healthy and hydrating beverage. It serves as an excellent, calorie-free alternative to sugary sodas, and may even provide benefits for weight management and digestion. The common concerns about bone density are largely unfounded and rooted in a misunderstanding of carbonation versus the ingredients in dark colas. However, those with sensitive stomachs, GERD, or a high risk of dental enamel erosion should be mindful of their intake. As with any food or drink, moderation and paying attention to your body’s response are key. By choosing plain varieties and following smart consumption habits, you can safely enjoy the refreshing fizz of carbonated water. Ultimately, if sparkling water helps you stay hydrated, it's a great tool for your overall health.

Frequently Asked Questions

Plain carbonated water is only mildly acidic due to carbonic acid, making it far less damaging to teeth than sugary sodas or fruit juice. However, flavored varieties with citric acid are more erosive, and frequent sipping can increase the risk of enamel wear. To protect your teeth, drink in moderation, use a straw, and rinse with plain water afterward.

Yes, for some individuals, the carbon dioxide gas in sparkling water can cause bloating, burping, and other digestive discomfort. This is particularly common in people with sensitive digestive systems or those who drink it in large quantities.

No, drinking carbonated water does not weaken bones. Research has consistently shown that the carbonation is not linked to lower bone mineral density. The myth originated from studies on dark colas, which contain ingredients like phosphoric acid and caffeine that can interfere with calcium absorption.

Yes, sparkling water is just as hydrating as regular still water. For people who find it challenging to drink enough plain water, the effervescence can make hydration more enjoyable and help them meet their daily fluid intake goals.

It depends on the ingredients. Many flavored sparkling waters contain no sugar or calories, using natural fruit essences for taste. However, some brands include artificial sweeteners, added sugars, or high levels of citric acid, which can negatively affect health. Always check the label for simple, minimal ingredients.

Yes, for some individuals with GERD (Gastroesophageal Reflux Disease), the gas from carbonation can cause stomach distention and increase pressure, potentially exacerbating acid reflux and heartburn symptoms. If you experience discomfort, it is best to switch to still water.

For most people, drinking plain, unsweetened carbonated water daily is perfectly fine. The key is moderation and listening to your body. If you notice any issues like bloating, gas, or dental sensitivity, it may be best to reduce your intake.