Is it okay to drink seltzer daily? Navigating the pros and cons of fizzy hydration

January 5, 2026 •

4 min read

Plain seltzer water, which is simply water infused with carbon dioxide, is just as hydrating as still water and a great alternative to sugary sodas. However, when considering the habit of drinking seltzer daily, it's important to understand both the benefits and potential drawbacks for your health.

Quick Summary

Drinking plain seltzer water daily is safe for most people, but excessive intake can cause bloating, gas, or dental erosion. It's a healthy alternative to sugary drinks, provided you listen to your body and moderate your consumption.

Key Points

Plain Seltzer is Hydrating: Experts confirm that plain seltzer water hydrates the body just as effectively as still water, making it a great alternative for those who find plain water boring.
Check for Added Sugar: Always opt for plain seltzer or naturally flavored options. Brands with added sugars or artificial sweeteners can negate the health benefits and pose risks to dental and metabolic health.
Mind Your Dental Health: Due to its slight acidity from carbonic acid, excessive or prolonged sipping of seltzer can cause minor enamel erosion over time. Use a straw and rinse with plain water to minimize this effect.
Beware of Bloating: The carbonation in seltzer can cause bloating and gas for some people, especially those with sensitive digestive systems or conditions like IBS or GERD.
Listen to Your Body: There is no one-size-fits-all rule for how much seltzer is too much. Pay attention to your body's signals regarding bloating or dental sensitivity and adjust your intake accordingly.
Not a Replacement for All Water: While seltzer counts toward your fluid intake, it's wise to still include plain tap water, especially in areas with fluoridated water, to benefit your dental health.

The Benefits of a Daily Seltzer Habit

Staying Hydrated

For many, the simple, crisp taste and satisfying fizz of seltzer make it a more enjoyable beverage than plain, still water. This increased palatability can be a major advantage for individuals who struggle to meet their daily fluid intake goals. Since plain seltzer is just carbonated water, it hydrates the body just as effectively as regular tap water. Proper hydration is crucial for a wide range of bodily functions, including cognitive performance, regulating body temperature, and flushing out toxins.

Aiding Weight Management

Seltzer water is a calorie-free, sugar-free, and additive-free beverage, making it an excellent alternative to high-calorie, sugary drinks like soda and juice. For those trying to manage their weight, swapping a 12-ounce can of soda with over 9 teaspoons of sugar for a can of plain seltzer can significantly reduce daily calorie intake. Some studies also suggest that the carbonation in seltzer can increase feelings of fullness or satiety, which may help curb cravings and reduce overall food consumption.

Supporting Digestion

For some individuals, seltzer water can have a positive effect on digestion. It may help improve swallowing ability, particularly for older adults. Additionally, for those prone to constipation, drinking adequate fluids is key to maintaining regular bowel movements, and seltzer can be a more appealing way to achieve this hydration. The carbonation may also help stimulate nerves related to digestion, which can assist with minor indigestion and bloating for some, though the effect varies greatly by individual.

The Potential Downsides and How to Mitigate Them

The Effect on Tooth Enamel

One of the most frequently discussed concerns regarding daily seltzer consumption is its impact on dental health. When water is infused with carbon dioxide, it creates carbonic acid, which lowers the water's pH and makes it slightly acidic. Prolonged and excessive exposure to this acid can potentially erode tooth enamel over time. While plain seltzer is significantly less acidic and damaging than sugary sodas, which also contain additional harmful acids, the risk is not zero. For those concerned, dentists offer several tips to mitigate the effects:

Drink seltzer with a meal to increase saliva production, which helps neutralize the acid.
Sip through a straw to minimize direct contact with teeth.
Alternate between seltzer and plain water throughout the day.
Avoid prolonged sipping, and instead, consume it within a shorter timeframe.

Bloating and Gastrointestinal Discomfort

For people with sensitive digestive systems, the carbonation in seltzer can cause unwanted side effects. The carbon dioxide gas that creates the bubbles can lead to bloating, burping, and gas as it fills the stomach. Individuals with pre-existing gastrointestinal issues, such as Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD), may find that carbonated beverages exacerbate their symptoms. It's crucial for these individuals to pay attention to their body's cues and moderate or limit their intake accordingly.

Seltzer vs. Other Fizzy Drinks: A Comparison

To understand where seltzer fits in a healthy diet, it's helpful to compare it with other common carbonated beverages.


Feature	Seltzer Water	Sparkling Mineral Water	Soda (Standard)	Tonic Water
Carbonation Source	Injected CO2	Natural from a spring or well	Injected CO2	Injected CO2
Mineral Content	No added minerals	Natural minerals (calcium, magnesium, sodium)	No nutritional minerals	Added minerals, plus quinine
Added Sugar	No	No (in plain versions)	Yes (High)	Yes (Typically High)
Calories	Zero	Zero	High	High
Dental Risk	Slight risk from carbonic acid	Slight risk from carbonic acid	High risk from sugar and acid	High risk from sugar and acid
Primary Use	Hydration, cocktail mixer	Premium hydration, unique flavor	Sweetened beverage	Cocktail mixer

Tips for Safe and Enjoyable Daily Seltzer Consumption

Choose Plain Seltzer: Opt for plain, unflavored seltzer over those with added sugars, artificial sweeteners, or high sodium content. If you want flavor, add your own fresh fruit or herbs.
Listen to Your Body: Pay attention to how your body reacts. If you experience excessive bloating, gas, or worsened GERD symptoms, it might be a sign to cut back.
Don't Rely Exclusively on Seltzer: Make sure you are also drinking plenty of plain tap water, which contains enamel-strengthening fluoride in many areas.
Drink in Moderation: As with anything, moderation is key. A few glasses a day is likely fine for most, but consistently high intake may increase risks.
Rinse After: After drinking, a quick rinse with plain water can help neutralize the acidity in your mouth.

Conclusion: Is Drinking Seltzer Daily a Good Idea?

For the average person without specific sensitivities, drinking plain, unsweetened seltzer daily is a perfectly acceptable and healthy practice. It provides a hydrating, calorie-free alternative to sugary drinks and can help you meet your overall fluid goals. The keys to making it a safe habit are moderation and mindfulness. Be aware of the potential for minor dental erosion over time and listen to your body for any signs of digestive discomfort. By following simple tips like drinking with a meal and alternating with tap water, you can continue to enjoy the fizzy satisfaction of seltzer without major concern. Ultimately, if the bubbles help you drink more water, seltzer is a beneficial addition to your hydration routine.

Healthline provides an extensive overview of carbonated water health effects

Frequently Asked Questions

Yes, plain, unsweetened seltzer water is just as hydrating as regular water and is a perfectly acceptable choice for daily fluid intake, especially if it helps you drink more water overall.

Plain seltzer is far less damaging than soda, but its carbonic acid can cause minor enamel erosion over time with excessive consumption. To protect your teeth, use a straw, drink it with meals, and rinse with plain water afterward.

Yes, for some people, particularly those with sensitive digestive tracts or conditions like IBS, the carbon dioxide gas in seltzer can cause bloating, gas, or burping. Moderating your intake or switching to flat water may help.

Yes, plain seltzer is a significantly healthier alternative to soda. It contains no sugar, calories, or artificial sweeteners, and its acidity is much lower, reducing risks to both dental and metabolic health.

No, this is a myth. Concerns about bone density are linked to the phosphoric acid found in some colas, not the carbonation in seltzer water.

For some individuals, the carbonation in seltzer can help relieve indigestion or constipation. However, for those with acid reflux or sensitive stomachs, it may worsen symptoms.

Plain, unsweetened seltzer or one flavored with natural fruit essences is the healthiest option. Avoid brands with added sugars, artificial sweeteners, or high sodium content, which negate the health benefits.