Is it healthy to drink sparkling water instead of regular water?

December 26, 2025 •

4 min read

The consumption of sparkling water has risen significantly over the past decade as a popular alternative to sugary sodas. This has led many to question: is it healthy to drink sparkling water instead of regular water, or are there hidden downsides to the bubbly beverage? This article will dive into the science behind the fizz to answer that question.

Quick Summary

This article examines the health implications of drinking sparkling water versus regular water, covering topics like hydration, dental effects, digestive impact, and common myths. It concludes that plain sparkling water is generally a healthy and equally hydrating alternative, while cautioning against varieties with added sugars or acids.

Key Points

Equal Hydration: Plain sparkling water is just as effective at hydrating the body as still water, despite common misconceptions.
Minimal Dental Risk: Plain sparkling water is minimally erosive to tooth enamel, far safer than sugary sodas, though flavored varieties should be consumed with caution.
Bone Health Myth Debunked: The idea that sparkling water harms bone density is false; the concern stems from phosphoric acid in dark colas, not carbonation.
Digestive Effects Vary: While some find sparkling water aids digestion and reduces constipation, others with sensitive stomachs may experience bloating or discomfort.
Excellent Soda Alternative: As a calorie-free, zero-sugar beverage, sparkling water is a healthy and satisfying replacement for sugary soft drinks.
The Healthiest Bubbly: To maximize benefits, choose plain, unsweetened seltzer or sparkling mineral water over club soda or tonic water.

The Hydration Question: Is Bubbly Water as Effective?

One of the most frequent questions about sparkling water concerns its hydrating properties. Some people worry that the carbonation might somehow make it less effective at replenishing fluids. The good news is that scientific studies consistently show that plain sparkling water hydrates your body just as well as still water. The beverage hydration index (BHI), which compares the hydrating effects of different drinks, shows no significant difference between the two. The key is the H2O content, and plain sparkling water is simply H2O with added carbon dioxide gas (CO2).

For some, sparkling water might even be a better hydration tool. If you find plain water bland and are more likely to reach for a sugary soda, a crisp, cold sparkling water can make hitting your daily fluid intake more enjoyable. However, the bubbles can make some people feel full faster, which might lead them to drink less in a single sitting than they would with still water. For most people, this difference is negligible, but it's something to consider, especially if you are exercising or need to rehydrate quickly.

Does Sparkling Water Harm Your Teeth?

This is another major concern, with many believing sparkling water is just as erosive to teeth as soda. The truth is much more nuanced and depends heavily on the type of sparkling water you choose. The carbonation process creates carbonic acid, which is mildly acidic. While plain sparkling water has a slightly lower pH than regular water, multiple sources confirm that the risk of dental erosion is minimal, especially compared to sugary or highly acidic drinks like soda and fruit juice.

The real danger comes from flavored sparkling waters, particularly those with added citric acid or sugar. These can significantly lower the pH to an erosive level, potentially damaging tooth enamel over time. To minimize risk, dentists recommend several practices:

Opt for plain, unflavored sparkling water.
Drink it during meals rather than sipping it all day.
Use a straw to minimize direct contact with teeth.
Rinse your mouth with regular water afterward.

Digesting the Facts: Bloating and Constipation

For some, sparkling water can have beneficial effects on digestion. Studies suggest it can help relieve symptoms of constipation and indigestion in certain individuals. The carbonation may help stimulate the gastric lining and improve swallowing ability.

However, the bubbles can also lead to temporary side effects like bloating and gas in some people. Individuals with sensitive digestive systems, including those with irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), may find that carbonated drinks exacerbate their symptoms. The gas from carbonation can increase pressure in the stomach, potentially worsening reflux. If you notice discomfort, switching back to still water may be the right choice for you.

Dispelling the Myths: Bone Health and Weight

A widespread myth is that sparkling water leaches calcium from your bones, increasing the risk of osteoporosis. This misconception likely stems from studies linking decreased bone mineral density to dark colas, which contain phosphoric acid. The scientific consensus is that plain sparkling water has no negative impact on bone health. In fact, some natural sparkling mineral waters contain beneficial minerals like calcium and magnesium, which can actually support bone health.

When it comes to weight management, plain sparkling water is an excellent tool. It contains zero calories and can be a satisfying replacement for high-calorie, sugary sodas. The carbonation may also increase feelings of fullness, helping you reduce overall calorie intake. The key, again, is to choose unsweetened options. Many flavored seltzers contain hidden sugars or artificial sweeteners that negate the health benefits and can even stimulate appetite.

Understanding Different Carbonated Waters

It's important to know the difference between the various types of carbonated beverages available:

Seltzer Water: Plain water artificially infused with CO2. No added minerals.
Sparkling Mineral Water: Water from a natural spring or well that contains dissolved minerals and may be naturally or artificially carbonated.
Club Soda: Seltzer water with added minerals like sodium bicarbonate and potassium sulfate, which give it a slightly salty taste.
Tonic Water: Contains added sugar and quinine, making it a much less healthy option.

Plain seltzer or sparkling mineral water are the best options for overall health.

Sparkling vs. Regular Water: A Side-by-Side Comparison


Feature	Sparkling Water	Regular Water
Hydration	Equally effective	Equally effective
Dental Impact	Minimal risk for plain, unflavored; higher for acidic flavors	No risk for dental erosion
Digestive Impact	Can aid digestion but may cause bloating/gas in sensitive individuals	No digestive side effects
Bone Health	No negative impact; mineral types may add benefits	No impact
Weight Management	Can aid weight loss by replacing sugary drinks	Promotes weight loss by providing zero-calorie hydration
Taste & Sensation	Bubbly, can be more satisfying for some	Neutral, no carbonation
Cost	Often more expensive	Generally cheaper, especially tap water

Conclusion: Making the Best Choice for You

For most people, plain, unsweetened sparkling water is a perfectly healthy alternative to regular water and a fantastic substitute for sugary sodas. It provides the same hydration benefits and does not pose a significant risk to dental or bone health when consumed in moderation. The main drawbacks are the potential for bloating and the increased cost compared to tap water. Ultimately, the healthiest option for you is the one you enjoy enough to drink consistently, ensuring you meet your daily hydration goals. For those who find plain water boring, sparkling water can be the key to staying properly hydrated. Always check the ingredients list to ensure no hidden sugars, sodium, or artificial additives are present. For further reading, consult reputable sources like Healthline on the health effects of carbonated water.

Frequently Asked Questions

Yes, plain sparkling water is just as hydrating as regular water. Studies show that carbonation does not affect the body's ability to absorb water and hydrate effectively.

For plain, unflavored sparkling water, the dental risk is minimal compared to sugary drinks. However, flavored varieties with added citric acid and sugar can increase acidity and potentially erode tooth enamel over time. Drinking with a meal or using a straw can help mitigate this risk.

Yes, for some people, the carbonation in sparkling water can lead to temporary bloating or gas. Individuals with sensitive digestive systems, like those with IBS or GERD, may be more prone to this side effect.

No, plain sparkling water does not harm bone health. The myth likely comes from studies on dark colas containing phosphoric acid. Some mineral waters, in fact, contain minerals like calcium that can support bone density.

Yes, unsweetened sparkling water is an excellent, calorie-free alternative to sugary sodas. It provides a similar fizzy sensation without the high sugar content and empty calories.

Both plain seltzer and plain sparkling mineral water are healthy choices. Seltzer is regular water with added CO2, while mineral water contains naturally occurring minerals. Sparkling mineral water may offer trace mineral benefits, but both are excellent hydrating options when unsweetened.

To protect your teeth, choose plain, unflavored options. Drink it in a single sitting rather than sipping all day, consider using a straw, and rinse your mouth with still water after consuming.