Is it Healthy to Drink Plain Soda Every Day?

While plain sparkling water is simply water infused with carbon dioxide, its daily consumption is not without potential health considerations, especially for certain individuals. Though often seen as a healthier alternative to sugary drinks, the question, "Is it healthy to drink plain soda every day?" requires a closer look at its potential side effects.

Quick Summary

An exploration of the health implications of drinking plain carbonated water daily, including its effects on oral health, digestion, and hydration, and how it compares to both sugary sodas and still water.

Key Points

• Plain vs. Sugary Soda: Plain, unsweetened soda is a healthier choice than sugary drinks, containing zero calories and sugar while still providing hydration.

• Watch for Dental Erosion: The carbonic acid in plain soda is mildly erosive to tooth enamel over time, especially if consumed frequently or in large amounts.

• Digestive Comfort Varies: Carbonation can cause bloating, gas, and discomfort for individuals with sensitive stomachs or pre-existing digestive conditions like IBS or GERD.

• Moderation and Mindfulness are Key: For most, daily consumption of plain soda is safe, but listening to your body and moderating intake is important to avoid potential side effects.

• Choose Wisely: Always check the ingredient label for flavored plain sodas to ensure no added sugars, artificial sweeteners, or high levels of citric acid are present.

Plain Soda and Your Overall Health

Unlike sugary sodas loaded with empty calories and sweeteners that can lead to numerous chronic diseases, plain, unsweetened soda is simply carbonated water. This distinction is crucial. Plain soda, also known as sparkling water or seltzer, is calorie-free and sugar-free, making it a significantly better choice than its sweetened counterparts. However, this doesn't mean daily, high-volume consumption is completely risk-free for everyone. The health effects often depend on individual sensitivity and other added ingredients.

For most healthy individuals, drinking plain carbonated water every day is generally considered safe and can contribute to overall hydration. The primary health concerns are related to its acidity and the mechanical effects of carbonation, rather than the metabolic issues associated with sugar intake.

Potential Health Effects to Consider

• Dental Health: The carbonation process creates carbonic acid, which makes sparkling water mildly acidic. While far less damaging than sugary or fruit-flavored sodas, excessive, and prolonged exposure could potentially weaken tooth enamel over time. To mitigate this, dentists suggest drinking it with meals when saliva production is higher, or using a straw to minimize contact with teeth.
• Digestive Issues: The fizz in carbonated water is a result of dissolved carbon dioxide gas. For some people, particularly those with sensitive stomachs, irritable bowel syndrome (IBS), or acid reflux (GERD), this gas can lead to bloating, gas, and stomach discomfort. In fact, the bubbles can make your stomach expand, which can aggravate existing conditions.
• Bloating and Gas: The introduction of extra carbon dioxide can cause some individuals to experience temporary gas and bloating. This is a normal and harmless side effect for many but can be uncomfortable if you are prone to digestive issues. If you experience these symptoms, it might be a sign to moderate your intake or opt for still water.
• Bone Health (Misconception): For years, a myth circulated that the carbonation in soda was bad for your bones. Studies have largely debunked this, showing that plain carbonated water has no negative effect on bone density. The concern arose from the phosphoric acid found in many dark colas, which can interfere with calcium absorption.

Plain Soda vs. Sugary Soda: A Critical Comparison

Feature	Plain (Unsweetened) Soda	Sugary (Sweetened) Soda
Calories	Zero	High (varies, but often 140+ per 12oz can)
Sugar Content	Zero	Very High (equivalent to 7-10 tsp per 12oz can)
Nutritional Value	Minimal to none	None (empty calories)
Dental Impact	Minimally erosive due to acidity	Highly damaging; promotes enamel decay from sugar and acid
Metabolic Impact	None	Increases risk of type 2 diabetes and metabolic syndrome
Weight Gain Risk	None	Contributes to weight gain and obesity
Hydration	As effective as still water	Inefficient; high sugar and caffeine can be dehydrating
Common Side Effects	Potential bloating, gas	Insulin spikes, weight gain, liver fat accumulation

Making Plain Soda a Healthier Habit

While unsweetened carbonated water is a significantly better option than sugary drinks, the key to incorporating it into a healthy lifestyle is moderation and mindful consumption. For those who find plain water boring, unsweetened sparkling water offers a welcome variety and helps maintain hydration. Brands with natural flavorings are often a good alternative, but it is important to check the label for any hidden sugars, artificial sweeteners, or high levels of citric acid. For example, many citrus-flavored varieties may have a lower pH, increasing the risk of enamel erosion.

For those with existing dental or digestive issues, limiting intake and following best practices is prudent. Consider adding your own fresh fruit slices, cucumber, or herbs to plain seltzer for flavor without the added acidity of pre-flavored options.

Conclusion

So, is it healthy to drink plain soda every day? For the vast majority of people, the answer is yes, with the caveat that moderation and attention to individual body signals are key. Plain carbonated water is a far superior choice to sugary sodas and an excellent way to stay hydrated if you struggle with drinking enough still water. The mild risks associated with its acidity and carbonation can be easily managed by listening to your body, practicing good oral hygiene, and opting for unsweetened varieties. However, for those with pre-existing dental or digestive sensitivities, still water remains the safest option. Ultimately, plain soda can be a perfectly healthy part of a balanced daily fluid intake. For more information on the distinctions between different fizzy waters and their ingredients, you can read more from Scripps Health.

Key Takeaways

• Plain soda is a healthy alternative to sugary drinks: It is calorie-free, sugar-free, and hydrates just as well as still water, avoiding the metabolic risks of sweetened beverages.
• Acidity poses a minimal dental risk: The carbonic acid can mildly affect tooth enamel, but this is far less damaging than sugary drinks and can be mitigated by drinking with meals or using a straw.
• Carbonation can cause bloating: Individuals with sensitive digestive systems, IBS, or GERD may experience gas and bloating from the carbonation.
• Read the label for added ingredients: Not all plain sodas are equal; check for added sugars, artificial sweeteners, or high levels of citric acid in flavored versions.
• Listen to your body: Pay attention to how your body reacts to daily consumption and adjust your intake if you experience discomfort like bloating or increased tooth sensitivity.
• Moderation is still key: While a healthy choice, plain soda should be consumed in moderation as part of a varied hydration routine that also includes still water.

FAQs

Q: Does plain soda cause dehydration? A: No, plain soda is just as hydrating as regular still water and does not cause dehydration. The high sugar and caffeine content in many sugary soft drinks are the factors that can contribute to dehydration.

Q: Is it okay to drink plain soda instead of still water? A: Yes, for most people, plain soda is a good substitute for still water and contributes effectively to your daily fluid intake. It is particularly beneficial for those who dislike the taste of tap water.

Q: What about flavored sparkling water? Is that healthy? A: Flavored sparkling water without added sugar or artificial sweeteners is also generally healthy. However, some brands add citric acid for flavor, which can increase the acidity and potential for enamel erosion. Always check the label to ensure no hidden sugars are present.

Q: Can plain soda cause acid reflux or heartburn? A: For individuals with sensitive stomachs or pre-existing GERD, the carbonation in plain soda can potentially cause gas, bloating, and aggravate reflux symptoms. However, for many, it causes no issues, and some even find it helps with mild indigestion.

Q: Is plain soda bad for bone health? A: No, research has found no evidence that plain carbonated water negatively affects bone density. The concerns about bone loss are primarily linked to the phosphoric acid in dark-colored colas.

Q: How can I reduce the dental effects of drinking plain soda? A: To minimize the risk of enamel erosion, you can drink it with a meal to take advantage of increased saliva production, use a straw to reduce contact with teeth, or rinse your mouth with plain water afterward.

Q: What are the best plain soda options to choose? A: Look for brands with no added sugars, artificial sweeteners, or excessive amounts of added citric acid. Seltzer water often contains no added minerals, while club soda may contain sodium or potassium bicarbonate. Check the nutrition label to make the best choice for your health goals.

Citations

• Scripps Health: “Is Carbonated Water Bad for You?”
• EatingWell: “5 Signs You're Drinking Too Much Seltzer”
• Martha Stewart: “Is Seltzer Water Bad for Your Teeth? We Asked Dentists to Weigh In”
• waterdropfilter.co.uk: “Is Sparkling Water Healthy? Pros and Cons Explained”
• University of Utah Health: “Drop the Pop for Better Health”
• Colgate: “Is Sparkling Water Bad For Your Teeth?”
• Natura Water Systems: “10 More Common Myths About Sparkling Water You Need to Stop Believing”
• Banner Health: “Is Sparkling Water Healthy or Does It Fall Flat?”
• Healthline: “13 Ways That Sugary Soda Is Bad for Your Health”
• Everyday Health: “Can Sparkling Water Cause Stomach Pain? Side Effects to Know”
• Aesthetic Dentistry & Implants of Weatherford: “Is Sparkling Water Safe? Dental & Health Risks”
• MedicineNet: “Is It Safe to Drink Soda Every Day? Health Risks”
• Medical News Today: “Is soda bad for you? Effects on the body and alternatives”
• GoodRx: “Is Sparkling Water Good for You?”
• Healthline: “Carbonated (Sparkling) Water: Good or Bad?”
• MedicineNet: “Is It Safe to Drink Soda Every Day? Health Risks”
• UChicago Medicine: “Is Sparkling Water Good For You? Benefits and Risks”
• Nova Cosmetic Dentistry: “Is Seltzer Water Ruining Your Tooth Enamel? How To Sip Safely”
• Medical News Today: “Is soda bad for you? Effects on the body and alternatives”
• YouTube: “What If We Drank COLA Everday? | Bad Effects Of Soda On...”
• bubliq: “Is Sparkling Water Good for You? Expert Insights 2025”
• Manipal Hospitals: “Side Effects Of Drinking Soft Drinks”
• PerQueryResult: What happens when you drink plain soda

Note: Citations are generated automatically and may not reflect the full scope of sources.

Frequently Asked Questions

Is drinking plain soda water good for your hydration?

Yes, plain soda water is just as hydrating as regular still water. The carbonation does not interfere with your body's ability to absorb water, making it a perfectly valid way to meet your daily fluid intake.

Can plain soda make you feel bloated?

Yes, for some individuals, particularly those with sensitive digestive systems, the carbon dioxide bubbles in plain soda can cause bloating, gas, and a feeling of fullness. If you experience these symptoms, it is best to reduce your consumption.

Does plain soda damage tooth enamel like sugary soda?

Plain soda is significantly less damaging than sugary soda, but its mild acidity from carbonic acid can still minimally affect tooth enamel over time with excessive consumption. It is not as highly acidic as most soft drinks.

Is it better to drink plain soda or flavored sparkling water?

Plain soda without any additives is often the safest option for daily consumption. If you prefer flavored options, choose those with natural flavors and no added sugars, as added citric acid in some flavors can increase acidity.

Does plain soda affect bone density?

No, plain carbonated water has no known negative effects on bone density. This myth stems from the phosphoric acid in dark colas, which is not present in plain soda and can interfere with calcium absorption.

How can I make plain soda a healthier choice?

To make it healthier, choose unsweetened brands, drink it with a straw to minimize tooth contact, and consider adding your own fresh fruit or herb slices for flavor instead of relying on pre-flavored options.

Can pregnant women drink plain soda?

Pregnant women should consult their doctor, as excessive consumption, particularly if caffeinated or containing specific additives, may not be advisable. Still, unsweetened and un-caffeinated options are generally considered a safer alternative to sugary sodas.