Is It Healthy to Drink a Lot of Sparkling Water? What the Experts Say

January 3, 2026 •

4 min read

According to a Soda Sense blog post from October 2024, the sparkling water market is expanding rapidly as many seek healthier alternatives to sugary sodas. This widespread trend raises important questions about the health implications of consuming large quantities of carbonated water daily. While often seen as a beneficial choice, the answer to its long-term health effects is more nuanced than it appears.

Quick Summary

Drinking a lot of plain sparkling water is generally safe and hydrating, offering a calorie-free soda alternative that may aid digestion and weight management. However, potential downsides include bloating or gas for sensitive individuals and dental enamel erosion, particularly with flavored versions or excessive sipping. Moderation and attention to additives are key.

Key Points

Plain vs. Flavored: Unsweetened, plain sparkling water is generally healthy, but flavored versions with added acids like citric acid can increase the risk of dental erosion.
Hydration Equivalent: Plain sparkling water is just as hydrating as still water, making it a good choice for those who find plain water boring.
Digestive Effects: For many, sparkling water can aid digestion and alleviate constipation, while for others, especially those with IBS or acid reflux, it may cause bloating and discomfort.
Satiety Aid: The carbonation can promote a feeling of fullness, which can be beneficial for managing appetite and weight.
Dental Care Tips: To minimize the risk of enamel erosion from the weak carbonic acid, use a straw, drink with meals, and rinse with still water afterward.
Check the Label: Always check the ingredients to avoid added sugars, high sodium levels (as found in some club sodas), and artificial sweeteners that can negate health benefits.

The Surprising Benefits of Bubbly Hydration

Plain sparkling water, composed of just water and carbon dioxide, offers several health advantages, making it an excellent replacement for sugary beverages. For many, the fizz makes staying hydrated more appealing, encouraging higher fluid intake throughout the day.

Digestive Health and Satiety

Research has explored sparkling water's role in digestion. Studies suggest it may help with indigestion and relieve constipation in some people. The carbonation can stimulate the digestive system, promoting better bowel function. Furthermore, the bubbles can increase the feeling of fullness, or satiety, which may assist in weight management by curbing appetite. This can lead to reduced calorie consumption, especially for those accustomed to the filling sensation of soda.

A Superior Soda Substitute

For individuals trying to reduce their intake of sugary sodas, sparkling water is a fantastic alternative. It provides the satisfying fizz without the empty calories, high fructose corn syrup, or artificial additives. Swapping soda for sparkling water is a simple yet effective step towards better health outcomes, including weight management and lowering the risk of type 2 diabetes. To further enhance flavor without compromising health, add natural ingredients like lemon, cucumber, or mint rather than choosing artificially sweetened options.

Potential Downsides and How to Mitigate Them

While plain sparkling water is largely benign, consuming it in large quantities or choosing flavored varieties can present some risks.

Dental Erosion Concerns

One of the most debated aspects of sparkling water is its effect on dental health. When carbon dioxide dissolves in water, it forms a weak carbonic acid, making the water slightly more acidic than still water. While plain sparkling water is far less erosive than sugary sodas, flavored versions often contain added citric acid or sugar, which significantly increases their erosive potential. For those who sip continuously throughout the day, this constant exposure to mild acid can pose a risk to tooth enamel over time.

To protect your teeth:

Use a straw to minimize direct contact with your teeth.
Drink sparkling water primarily with meals to leverage saliva's neutralizing effects.
Rinse your mouth with plain still water afterward.
Avoid brushing your teeth immediately after consumption, as enamel is temporarily softened.

Gas, Bloating, and Digestive Sensitivity

For some people, particularly those with sensitive digestive systems like IBS or acid reflux, the carbonation can lead to gas, bloating, and discomfort. This occurs because the carbon dioxide bubbles introduce gas into the gastrointestinal tract. If you notice these symptoms, it might be wise to reduce your sparkling water intake or switch back to still water.

The Importance of Avoiding Additives

Not all carbonated waters are created equal. Different types, such as club soda, often have added sodium or other minerals for flavor. For individuals monitoring their sodium intake, especially those with pre-existing kidney or heart conditions, these additives are a key consideration. Reading the label is crucial to ensure you are consuming a product free from unwanted salts, sugars, and artificial ingredients. Plain, unflavored seltzer or naturally sparkling mineral water is generally the safest bet.

Sparkling vs. Still vs. Flavored: A Comparative Look


Feature	Plain Sparkling Water	Flavored Sparkling Water	Still Water
Hydration	As effective as still water.	Also effective, but can lead to more dental risk.	Excellent for hydration.
Calories/Sugar	0 calories, no sugar.	0 calories, but may have added citric acid or artificial sweeteners.	0 calories, no sugar.
Dental Health	Minimally erosive, especially compared to sodas.	High acidity from flavorings (especially citrus) can erode enamel.	Neutral pH, safest for teeth.
Digestive Impact	May help digestion for some; can cause bloating for sensitive individuals.	Same potential for bloating; additives can further complicate digestion.	Gentle on the stomach; no carbonation-related bloating.
Taste/Sensation	Crisp, lively fizz.	Refreshing fizz with added flavor.	Smooth, neutral taste.

The Verdict: How Much is Too Much?

The final answer to whether it's healthy to drink a lot of sparkling water is that, for most people, moderation is key, and the type of sparkling water matters significantly. Plain, unsweetened sparkling water is an excellent and equally hydrating alternative to still water, particularly for those looking to cut down on sugary drinks. When consumed responsibly, it poses minimal health risks. However, if you experience bloating, have a sensitive stomach, or are concerned about your dental health, paying close attention to your body's response and opting for still water more often is a sensible approach. For the most part, sparkling water can be a healthy and enjoyable part of your hydration routine, not a health risk. The quality of your sparkling water—free from added sugars, high sodium, or excessive artificial flavorings—will determine its overall healthfulness.

For additional perspectives, review the article "Is Carbonated (Sparkling) Water Good or Bad?" from Healthline.

Conclusion

Drinking large quantities of plain, unsweetened sparkling water is generally considered a healthy practice, providing hydration and a palatable alternative to still water for many. Its benefits include supporting digestion, promoting feelings of fullness, and serving as a great replacement for sugary sodas. The primary risks, such as bloating and dental erosion, are largely manageable by choosing unflavored varieties, moderating consumption, and considering personal health sensitivities. As with any dietary choice, listening to your body and making informed decisions based on product labels is the most effective strategy for ensuring your long-term health and well-being.

Frequently Asked Questions

Plain sparkling water is minimally erosive, especially when compared to sugary sodas. However, flavored varieties, particularly those with citrus, can be more acidic and increase the risk of enamel erosion over time. Drinking with a straw and moderating consumption helps protect teeth.

For some individuals, particularly those with sensitive stomachs or conditions like IBS, the carbonation in sparkling water can lead to gas and bloating. For others, it can actually help with digestion. It's best to monitor your body's reaction and adjust intake accordingly.

No, plain sparkling water contains no calories and will not cause weight gain. In fact, by increasing feelings of fullness and serving as a calorie-free alternative to soda, it can actually help with weight management.

The myth that sparkling water causes bone density loss is untrue. It stems from confusion with dark colas containing phosphoric acid. Plain sparkling water does not negatively impact bone health.

Yes, sparkling water is just as hydrating as still water. The carbonation does not reduce its ability to rehydrate the body effectively.

Plain, unsweetened sparkling water is the healthier option. Flavored versions often contain added acids or artificial sweeteners that can be detrimental to dental health and overall wellness.

For individuals with healthy kidneys, sparkling water is safe. However, those with pre-existing kidney disease should consult a doctor, as high sodium versions like club soda or excess minerals in some mineral waters could pose risks.

While both hydrate effectively, still water is often preferred during vigorous exercise because the carbonation in sparkling water can cause mild stomach discomfort when combined with heavy movement.