The Health Effects of Carbon Dioxide in Water
Water infused with carbon dioxide gas, known as sparkling or carbonated water, has become a popular alternative to sugary soft drinks. However, concerns about its health effects, particularly on teeth, bones, and digestion, are common. This article separates fact from fiction regarding plain carbonated water, explaining what happens to the CO2 in your body and how it impacts your health.
Dental Health: Is the Fizz Corrosive?
One of the most persistent myths is that the carbonic acid in sparkling water is highly corrosive to tooth enamel. While it's true that carbon dioxide reacts with water to form a weak carbonic acid, its effect on teeth is minimal, especially compared to other common beverages. The key distinction lies in the ingredients. Many flavored and sweetened seltzers, like soft drinks, contain added acids (such as citric or phosphoric acid) and sugar, which significantly increase their erosive potential. Plain carbonated water, without these additives, is far less damaging.
How to Protect Your Teeth When Drinking Carbonated Water:
- Choose plain, unsweetened varieties: Flavored options, especially citrus, can be much more acidic.
- Drink with meals: Consuming it with food helps stimulate saliva production, which neutralizes acids and protects your enamel.
- Use a straw: A straw reduces the contact time between the carbonated water and your teeth.
- Limit sipping throughout the day: Continual exposure to any acid can be harmful. It's better to drink it all at once rather than sipping frequently.
Bone Health: Does Carbonation Weaken Your Skeleton?
Some people worry that carbonated water can leach calcium from bones, leading to conditions like osteoporosis. This fear is largely based on studies linking dark-colored colas to lower bone mineral density in women. The ingredient responsible for this effect is believed to be the phosphoric acid found in many colas, not the carbonation itself. Plain sparkling water contains no phosphoric acid and, contrary to the myth, does not harm bone density. In fact, natural sparkling mineral waters often contain beneficial minerals like calcium and magnesium, which can support bone health.
Digestive Health: Bloating, Gas, and Reflux
For most people, drinking carbonated water poses no digestive problems. However, the bubbles can cause minor, temporary side effects for some individuals.
- Bloating and Gas: The introduction of carbon dioxide into the digestive system can lead to an increase in gas, causing temporary bloating and a feeling of fullness.
- Acid Reflux (GERD): Those with gastrointestinal conditions like acid reflux or IBS might find that the carbonation exacerbates their symptoms due to increased pressure in the stomach.
For those without these sensitivities, carbonated water can actually benefit digestion. Some research has shown that it can improve swallowing ability and provide relief from constipation.
Comparison Table: Carbonated Water vs. Sugary Soda
To illustrate the key differences, here's a side-by-side comparison of plain, unsweetened carbonated water and typical sugary soda.
| Feature | Plain Carbonated Water | Sugary Soda |
|---|---|---|
| Added Sugar | No | Yes (often high-fructose corn syrup) |
| Calories | 0 | High |
| Acids | Mild carbonic acid | Stronger acids (e.g., phosphoric, citric) |
| Effect on Teeth | Minimally erosive (unflavored) | Highly corrosive |
| Effect on Bones | No negative impact; mineral types may benefit | Associated with lower bone density (cola) |
| Hydration | Equivalent to still water | Poor; often dehydrating |
| Weight Management | Can aid by promoting satiety; 0 calories | Linked to weight gain and obesity |
The Bottom Line
For the average, healthy individual, drinking water with carbon dioxide is not bad for you. It is a calorie-free, hydrating beverage that can serve as an excellent and satisfying alternative to sugary sodas. The key is to choose plain, unsweetened varieties to avoid the dental and metabolic risks associated with added sugars and strong acids. For those with sensitive digestive systems, plain still water remains the safest option. If sparkling water helps you drink more water, it can be a great tool for achieving your daily hydration goals.
Conclusion
Drinking plain, unsweetened carbonated water is a healthy and safe choice for most people. While it does create a weak carbonic acid, its potential for dental erosion is minimal, especially compared to sugary soft drinks, which often contain more aggressive acids. Concerns about bone health are also largely unfounded and stem from the phosphoric acid found in colas, not the carbonation itself. While some individuals with sensitive digestive systems may experience minor bloating or reflux, carbonated water can even offer digestive benefits for others. As with any dietary choice, moderation and choosing the right product—specifically, a plain, sugar-free version—are key to enjoying this fizzy beverage without negative consequences.
For those looking for more information on the dental aspects of carbonated beverages, a detailed study on the erosive potential of various drinks can be found on the Colgate website.
