Seltzer's Hydration and Digestive Benefits
For many people, the crisp fizz of seltzer makes drinking water more appealing, helping them meet daily hydration goals. Since plain seltzer is simply water infused with carbon dioxide, it hydrates just as effectively as regular water without adding calories or sugar. For those looking to cut back on soda or other sugary beverages, this makes seltzer an excellent and guilt-free substitute.
Beyond hydration, some research suggests that carbonated water may offer digestive advantages. One small study indicated that sparkling water could help alleviate mild digestive issues and support more regular bowel movements. It can also increase feelings of fullness, which could be beneficial for those managing their weight.
Potential Health Drawbacks to Consider
Despite the benefits, seltzer water is not without potential downsides, particularly concerning daily consumption. The two primary areas of concern are dental health and digestive comfort.
1. Dental Health: The main issue with seltzer is its acidity. When carbon dioxide is dissolved in water, it creates carbonic acid, which lowers the pH of the beverage. While plain seltzer is only mildly acidic, its pH is still lower than neutral water. Flavored seltzers, especially those with citrus additives like citric acid, are even more acidic and pose a higher risk. Frequent, prolonged exposure to acid, such as sipping seltzer throughout the day, can soften tooth enamel, potentially leading to erosion and increased sensitivity over time. Dental experts typically advise drinking seltzer with meals to allow saliva to help neutralize the acid, or using a straw to minimize direct contact with teeth.
2. Digestive Comfort: The carbonation in seltzer introduces gas into your digestive system. For individuals with sensitive stomachs, irritable bowel syndrome (IBS), or gastroesophageal reflux disease (GERD), this can cause uncomfortable side effects. Bloating, gas, and an increase in acid reflux symptoms are all possibilities with daily seltzer consumption. The bubbles can relax the lower esophageal sphincter, making it easier for stomach acid to creep up into the esophagus and trigger heartburn.
The Takeaway for Daily Seltzer Drinkers
For the average, healthy person, drinking one plain seltzer a day is considered safe and unlikely to cause significant health problems. The potential risks are more pronounced for individuals with pre-existing dental issues, sensitive digestion, or who consume flavored seltzers frequently.
Strategies for enjoying seltzer safely every day:
- Stick to Plain Seltzer: Flavored varieties often contain more acid due to additives. Choosing unflavored seltzer minimizes this risk.
- Pair with a Meal: Drinking seltzer while eating helps increase saliva production, which naturally neutralizes the acids in your mouth.
- Use a Straw: A straw can help the liquid bypass direct contact with your teeth, protecting your enamel.
- Alternate with Plain Water: Don't replace all your water intake with seltzer. Alternating between plain and sparkling water ensures you still get benefits like fluoride from tap water.
- Listen to Your Body: If you experience any persistent bloating, gas, or acid reflux, it's a sign that you should cut back or eliminate seltzer from your diet.
Plain vs. Flavored Seltzer: A Comparison
| Feature | Plain Seltzer | Flavored Seltzer | Risk Comparison |
|---|---|---|---|
| Acidity Level | Low (around pH 5-6) | Moderate (around pH 3.8-4.8) | Flavored is more acidic, especially with citrus additives. |
| Dental Erosion | Minimal risk with moderate consumption | Higher risk due to increased acidity | Flavored seltzer can soften enamel faster over time. |
| Sugar/Sweeteners | None | May contain natural or artificial sweeteners, or added fruit juices | Check labels; some may contribute to calorie intake and dental decay. |
| Digestive Impact | Possible bloating/gas from carbonation | Similar risk of bloating and gas; depends on individual sensitivity. | |
| Hydration | Highly effective; same as regular water | Highly effective; same as regular water | Both are equally hydrating substitutes for sugary drinks. |
Conclusion: So, is one seltzer a day really okay?
Yes, for the majority of healthy individuals, enjoying one unsweetened seltzer a day is a perfectly acceptable part of a balanced diet. It's a great tool for staying hydrated, especially if you find plain water unappealing. However, the context is everything. Frequent sipping, choosing highly acidic flavored options, or having a sensitive digestive system can turn a benign habit into a source of discomfort.
The most important takeaway is moderation and mindful consumption. By choosing plain seltzer, drinking it with a meal, and listening to your body's cues, you can safely enjoy a daily fizzy treat. Just remember that no single beverage should ever fully replace the benefits of pure, uncarbonated water, especially if you rely on fluoridated tap water for dental health. Healthline provides more information on carbonated water's effects on health.
What to know about your seltzer habit
Can one seltzer a day harm your teeth?
Daily seltzer is generally minimally erosive compared to soda, but due to its mild acidity, frequent sipping can soften tooth enamel over time. Plain seltzer is less harmful than flavored versions, and strategies like using a straw or rinsing with plain water help mitigate risk.
Is daily seltzer bad for your stomach?
For most people, one seltzer a day will not cause stomach problems. However, the carbonation can cause bloating, gas, and trigger or worsen acid reflux symptoms for individuals with sensitive gastrointestinal systems or GERD.
Can seltzer cause bloating and gas?
Yes, the carbonation in seltzer introduces gas into the digestive system, which can cause bloating and gas, especially when consumed quickly or in large amounts.
How does seltzer help with hydration?
Seltzer is as hydrating as still water and can be a good tool for people who find plain water boring, helping them increase their overall fluid intake. However, it should not fully replace plain water, especially fluoridated tap water.
Is flavored seltzer worse for you than plain?
Flavored seltzer is typically more acidic than plain seltzer due to additives like citric acid, which increases the risk of dental erosion over time. Always check the label for added sugars or artificial sweeteners.
Is seltzer bad for your kidneys?
There is no evidence that daily consumption of seltzer water negatively impacts kidney function in healthy individuals. The concern about cola and kidney stones is related to phosphoric acid, not the carbonation itself.
Is it safe to drink seltzer every day?
Yes, for most people, drinking seltzer every day is safe, provided it's an unsweetened variety consumed in moderation. Pay attention to your body's signals for potential discomfort and prioritize dental health with mindful consumption habits.
