Carbonated water, also known as sparkling water or seltzer, is simply water that has been infused with carbon dioxide gas under pressure. The result is a refreshing, bubbly beverage that has grown in popularity as a healthier alternative to sugary soft drinks. However, the addition of carbonation and other minerals has led to questions about its overall safety and health effects. The short answer is that plain, unsweetened carbonated water is generally safe and just as hydrating as its still counterpart. The potential issues arise when added ingredients like sugar, artificial sweeteners, or citric acid are included.
The Health Benefits of Drinking Carbonated Water
For many, carbonated water isn't just an alternative to still water—it's a preferred option. Its fizziness can make the habit of drinking water more enjoyable, which is key for staying properly hydrated. Beyond quenching thirst, this beverage offers several distinct advantages, especially when compared to sodas and other sugary drinks.
Improved Digestion
Several studies have shown that carbonated water can have a positive effect on digestive health. It can help alleviate symptoms of indigestion and constipation. The bubbles and cold temperature can stimulate nerves responsible for swallowing, which is particularly beneficial for those with dysphagia, or difficulty swallowing. Additionally, the carbonation can assist in promoting bowel movements and reducing feelings of stomach pain.
Satiety and Weight Management
For those looking to manage their weight, carbonated water can be a useful tool. Some research suggests that drinking it can increase feelings of fullness, or satiety. This enhanced feeling of fullness can help curb appetite and lead to a reduced calorie intake throughout the day. By replacing high-calorie sodas, juices, and other sugary drinks with a zero-calorie, zero-sugar alternative, you can significantly cut down on empty calories.
A Superior Soda Substitute
This is arguably the most significant benefit for many people. Carbonated water offers the crisp, fizzy sensation of soda without any of the added sugars, calories, artificial flavors, or phosphoric acid found in most soft drinks. The health risks associated with sugary sodas, such as weight gain, diabetes, and dental decay, are well-documented. By making the switch to plain sparkling water, you satisfy a craving for fizz while making a fundamentally healthier choice for your body.
Potential Risks and Health Considerations
While plain carbonated water is safe for most, there are important factors to consider, especially for individuals with certain health conditions or those consuming flavored varieties.
Dental Health and Enamel Erosion
The biggest concern with carbonated water is its potential effect on tooth enamel. The carbonation process creates carbonic acid, which makes the water slightly acidic (pH of 3-4). While plain carbonated water is significantly less acidic than sugary sodas, which contain harsher acids like phosphoric acid, frequent exposure can still cause minor enamel erosion over time. The risk is elevated with flavored sparkling waters that often contain citric acid for flavor, which further lowers the pH. To mitigate this risk, dentists recommend a few practices:
- Use a straw to minimize contact with your teeth.
- Drink it with meals, when increased saliva production helps neutralize acidity.
- Avoid sipping on it all day long.
Digestive Issues and Bloating
For individuals with sensitive stomachs, the gas from carbonation can lead to discomfort. The added carbon dioxide can cause burping, bloating, and gas in some people. Furthermore, those with gastroesophageal reflux disease (GERD) may find that sparkling water triggers or worsens their heartburn symptoms. If you notice persistent discomfort, switching back to still water may be a better option.
Additives and Hidden Sugars
Not all carbonated water is created equal. Club soda, for instance, contains added minerals like sodium bicarbonate. While these minerals can be beneficial, the added sodium can be a concern for those with high blood pressure or kidney conditions. Tonic water typically includes quinine and often added sugars or high-fructose corn syrup, making it far less healthy than plain seltzer. Always check the label for added sugars, artificial sweeteners, or excessive sodium.
Carbonated Water vs. Common Beverages
| Feature | Plain Carbonated Water | Sugary Soda | Flavored Carbonated Water | Still Water |
|---|---|---|---|---|
| Calories | Zero | High (150+ per can) | Often zero, but check label | Zero |
| Sugar Content | Zero | High (39+g per can) | Varies; check for hidden sugars | Zero |
| Acidity (pH) | Mildly acidic (3-4) | Highly acidic (2.7-3.4) | Varies, often more acidic with fruit flavor | Neutral (approx. 7) |
| Dental Risk | Low, but possible erosion over time | High (sugar + acid) | Moderate (often contains citric acid) | None |
| Digestive Impact | Can cause bloating/gas in some | Can aggravate GERD | Varies depending on ingredients | Neutral, aids digestion |
| Hydration | Excellent | Poor (high sugar, diuretics) | Excellent | Excellent |
Busting the Bone Health Myth
One of the most persistent misconceptions surrounding carbonated beverages is that they harm bone health. This myth is largely unfounded when it comes to plain sparkling water. Research has linked low bone mineral density to dark, caffeinated colas, but the issue is attributed to the phosphoric acid and caffeine, not the carbonation itself. In fact, some studies suggest that mineral-rich sparkling water could potentially improve bone health. Plain carbonated water has no known negative impact on your bones, and it's a much better choice than replacing calcium-rich milk with soda.
Conclusion: Mindful Consumption is Key
So, is it okay to drink carbonated water? For the vast majority of people, the answer is a clear yes, especially when choosing plain, unsweetened varieties. It serves as an excellent calorie-free, sugar-free alternative to soda, helping to boost hydration and potentially aiding digestion. The potential downsides—minor dental enamel erosion and digestive discomfort for some—can be managed with mindful consumption. By reading labels carefully and opting for the simplest form of the beverage, you can enjoy your fizz without the fuss.
If you find plain sparkling water uninteresting, consider naturally infusing it at home with slices of lemon, cucumber, or mint rather than purchasing flavored versions with potentially damaging acids. For those seeking the best quality without the risk of plastic bottles, using a home carbonation system like a SodaStream is a great eco-friendly and cost-effective option. Ultimately, for those who struggle to drink enough still water, a glass of sparkling water is a far healthier choice than reaching for a sugary drink.
References
- Healthline. (2024, January 22). Carbonated Water May Promote Weight Loss, but Effects Are Minimal.
- Scripps Health. (2025, January 07). Is Carbonated Water Bad for You?.
- Everyday Health. (2025, October 09). Can Sparkling Water Cause Stomach Pain? Side Effects to....
- GoodRx. (2024, December 11). Is Carbonation Bad for Your Bones? What You Need to Know.
