Is one seltzer a day healthy? The definitive guide to carbonated water

October 9, 2025 •

4 min read

According to one report, nearly 60 percent of the body is made of water, and adequate hydration is crucial for overall health. For those who find plain water unappealing, the question 'is one seltzer a day healthy?' is a common one, as this bubbly alternative can make meeting fluid intake goals easier.

Quick Summary

This guide explores the health effects of drinking one seltzer daily, covering its role in hydration, potential impact on teeth and digestion, and its benefits for weight management. It offers practical advice on choosing the right type of seltzer and understanding how to consume it responsibly.

Key Points

Plain Seltzer Hydrates Effectively: Unsweetened seltzer is just as hydrating as still water and can help you meet your daily fluid intake goals, especially if you prefer a bubbly texture.
Moderate for Dental Health: The mild acidity of seltzer poses a minimal risk to tooth enamel, but moderation is advised, particularly for flavored varieties with citric acid. Using a straw and rinsing with plain water can mitigate this risk.
Be Mindful of Digestive Issues: While seltzer can aid digestion for some, it may cause bloating, gas, or exacerbate symptoms for individuals with conditions like IBS or GERD.
Choose Unsweetened Varieties: Always opt for plain seltzer or those with natural fruit essences to avoid added sugars and artificial sweeteners, which negate the beverage's health benefits.
Prioritize Moderation: A daily intake of one can is generally safe for most, but listen to your body's signals regarding dental or digestive sensitivity. Balance your intake with still water.
It's an Excellent Soda Alternative: Seltzer provides the satisfying fizz of soda without the empty calories and high sugar content, making it a powerful tool for weight management.

The Allure of Bubbles: Why Seltzer is Popular

Seltzer water is simply plain water infused with carbon dioxide gas, which gives it its characteristic fizz. In its simplest form, plain seltzer is calorie-free, sugar-free, and contains no artificial sweeteners, making it a popular replacement for high-calorie, sugary sodas and fruit juices. For many, the crisp, bubbly sensation provides a more exciting hydration experience than still water. However, it is essential to distinguish between plain seltzer and other carbonated drinks, like club soda (which contains added minerals) or tonic water (which includes sugar and quinine).

The Hydration Test: Does Seltzer Work as Well as Water?

For hydration purposes, plain seltzer water is just as effective as still water. Multiple studies have confirmed that carbonated water supports hydration in the same way, with a similar Beverage Hydration Index to regular H2O. For individuals who dislike the taste or texture of plain water, incorporating unsweetened seltzer can be a valuable strategy to help them meet their daily fluid needs and avoid dehydration. The key is consistency, and the 'better' water is ultimately the one you will drink more of throughout the day.

Dental Health: Navigating the Acidity

One of the most significant concerns regarding daily seltzer consumption is its impact on dental health. The carbonation process creates a weak carbonic acid, which makes seltzer slightly more acidic than still water. However, plain seltzer is still significantly less acidic than sugary sodas or fruit juices.

The risk of enamel erosion, which is the wearing down of the protective outer layer of your teeth, is higher with flavored seltzers that contain added citric acid. To protect your teeth, dentists recommend consuming seltzer in moderation and following a few simple tips.

Drink seltzer with a meal to stimulate saliva flow, which helps neutralize the acid.
Use a straw to minimize direct contact with your teeth.
Rinse your mouth with plain water after consuming seltzer to wash away residual acid.
Avoid sipping seltzer for prolonged periods throughout the day.

Digestive Effects: A Mixed Bag

The digestive impact of seltzer water can vary depending on the individual. For some, carbonated water can help improve digestion and relieve constipation. Studies have shown that it can also increase short-term feelings of fullness, which may aid in weight management.

However, for people with sensitive stomachs, irritable bowel syndrome (IBS), or gastroesophageal reflux disease (GERD), the carbonation can cause uncomfortable side effects. The swallowed gas bubbles can lead to bloating, gas, and burping. In such cases, switching to still water is often the gentler option.

Weight Management and Seltzer

As a calorie-free beverage, plain seltzer is an excellent tool for weight management, particularly when used as a substitute for caloric, sugary drinks. By providing a satisfying fizzy alternative, it helps curb cravings for less healthy options. The increased feeling of fullness reported by some may also contribute to a lower overall calorie intake. However, these feelings of fullness are not universally experienced, so it is not a guaranteed weight-loss strategy.

Seltzer vs. Other Beverages: A Comparative Look

Choosing the right beverage for your daily routine involves weighing the pros and cons of different options. The following table provides a quick comparison of seltzer against other common drinks.


Feature	Still Water	Plain Seltzer	Flavored Seltzer (with citric acid)	Sugary Soda
Hydration	Excellent	Excellent	Excellent	Poor (often dehydrating)
Caloric Content	0	0	0 (typically)	High (empty calories)
Added Sugar	No	No	Some varieties	High
Dental Risk	Low/Neutral	Low (with moderation)	Moderate	High (very acidic and sugary)
Digestive Impact	Gentle	May cause gas/bloating in some	May cause gas/bloating in some	Can cause bloating, sugar issues

Choosing the Right Seltzer for Your Diet

The healthiest choice is always plain, unsweetened seltzer or sparkling mineral water. If you prefer flavor, opt for brands that use natural fruit essences rather than added fruit juices or artificial sweeteners. A good rule of thumb is to check the label and look for zero grams of sugar and no artificial sweeteners. For a delicious and completely natural option, you can create your own infused seltzer at home by adding slices of fresh fruit like lemon, cucumber, or berries.

Conclusion: The Bottom Line on Daily Seltzer

For most healthy individuals, drinking one plain, unsweetened seltzer a day is a perfectly healthy choice that can contribute positively to hydration. It offers a refreshing and calorie-free alternative to sugary drinks and is much less damaging to your teeth. However, responsible consumption is key. Be mindful of potential dental and digestive side effects, and consider your personal health conditions, such as IBS or GERD.

While seltzer can be a beneficial part of your daily fluid intake, it shouldn't completely replace still water. Alternating between plain and carbonated water is a balanced approach. By choosing wisely, moderating your intake, and avoiding additives, you can enjoy your daily fizz without compromising your health.

For more information on balancing your diet and making healthy beverage choices, consult reputable resources like the World Health Organization's fact sheets on healthy diets: https://www.who.int/news-room/fact-sheets/detail/healthy-diet.

Frequently Asked Questions

Plain seltzer is only mildly acidic and is far less harmful to teeth than sugary sodas or fruit juices. Concerns arise with flavored varieties containing added citric acid and with frequent, prolonged sipping. Drinking it in moderation, preferably with meals, and rinsing afterward helps protect your enamel.

For some people, especially those with sensitive digestive systems like IBS, the carbon dioxide bubbles in seltzer can cause gas, bloating, and belching. If you experience these symptoms, it is best to limit or reduce your intake.

No, plain seltzer is not dehydrating. It is just as hydrating as regular still water and counts toward your daily fluid intake. You only need to be cautious of seltzers with added caffeine, which can have a dehydrating effect.

Naturally flavored seltzers using fruit essences are generally healthy and calorie-free. However, avoid those with added sugars, fruit juices, or artificial sweeteners, as these can add unwanted calories and negatively impact your health and teeth.

No, plain seltzer water does not negatively impact bone density. Studies that linked carbonated drinks to lower bone mineral density typically involved cola, which contains phosphoric acid. Carbonated water has not been shown to have this effect.

Moderation is key. For most healthy people, drinking one to three cans of plain seltzer per day is considered safe. However, if you experience dental sensitivity or digestive issues, it's wise to limit your intake to one can per day and observe how your body reacts.

As a zero-calorie substitute for sugary beverages, plain seltzer can aid weight management. Some people also report feeling fuller after drinking it, which could help curb snacking. However, it is not a weight loss solution on its own and works best as part of a balanced diet.