Is seltzer water safe to drink every day?

October 10, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, switching from sugary beverages to calorie-free options like seltzer is a positive step toward better health. This makes a daily seltzer habit seem like a great idea, but is seltzer water safe to drink every day? The answer depends on the type of seltzer you choose and your individual health needs.

Quick Summary

Plain seltzer water is generally safe and hydrating for most people, but potential downsides include minor dental enamel erosion and digestive issues like bloating. Flavored versions require careful label reading to avoid added sugar, artificial sweeteners, or excess sodium.

Key Points

Plain is Safest: Unflavored seltzer is generally safe for daily consumption for most healthy people and is just as hydrating as regular water.
Check for Additives: The safety of flavored seltzer depends on the ingredients; always check for added sugar, artificial sweeteners, or excessive sodium.
Beware of Enamel Erosion: While minimal for plain seltzer, the carbonation and especially added acids in flavored versions can contribute to tooth enamel erosion over time.
Manage Digestive Effects: Carbonation can cause bloating or gas in sensitive individuals, so moderation is key, especially if you have conditions like IBS or GERD.
Bone Health Myth: The belief that seltzer harms bone density is false; that risk is associated with the phosphoric acid found in dark colas, not carbonation itself.
Hydration Benefits: Seltzer is an excellent calorie-free alternative to sugary drinks, helping you stay hydrated while potentially aiding in weight management by increasing fullness.

What Exactly Is Seltzer Water?

Seltzer water is a simple beverage consisting of plain water infused with carbon dioxide gas under pressure. This carbonation creates the bubbles and fizzy sensation that many people enjoy. It's important to distinguish seltzer from other carbonated drinks like club soda, sparkling mineral water, and tonic water. Club soda contains added minerals, including sodium, for a slightly salty taste, while sparkling mineral water is naturally carbonated and contains minerals from its spring source. Tonic water, often used as a mixer, typically includes added sugar and quinine, making it a poor choice for daily consumption due to its higher sugar content. For this reason, plain, unflavored seltzer is the best option for regular intake.

Benefits of Drinking Seltzer Water Daily

Incorporating plain seltzer water into your daily routine offers several key health benefits, especially as an alternative to sugary drinks like soda and juice.

Promotes Hydration: Seltzer water is just as hydrating as still water, helping you meet your daily fluid intake goals, which many people find difficult to do with plain water alone.
Aids in Weight Management: The carbonation can increase feelings of fullness, known as satiety, which may help curb your appetite and reduce overall calorie intake.
Supports Digestive Health: For some individuals, drinking seltzer can help alleviate constipation and indigestion by stimulating the swallowing reflex and promoting regular bowel movements.
Sugar-Free Alternative: For those looking to cut down on sugary sodas, seltzer water provides a satisfying fizzy experience without the empty calories and health risks associated with high sugar intake.

Potential Risks and How to Mitigate Them

While generally safe, there are some potential downsides to drinking seltzer water every day, which vary depending on individual health and the type of seltzer consumed.

Dental Health Concerns

The primary concern with daily seltzer consumption is its effect on tooth enamel. When carbon dioxide dissolves in water, it creates carbonic acid, which makes the water slightly acidic (a pH of 3-4).

Plain Seltzer: Unflavored seltzer water is minimally erosive to tooth enamel, especially when compared to sugary sodas or fruit juice. A 2001 study in the Journal of Oral Rehabilitation found sparkling mineral water was only slightly more erosive than still water.
Flavored Seltzer: Flavored seltzers are often more acidic due to added ingredients like citric acid. This increases the risk of enamel erosion and potential damage over time, even if no sugar is added.

To minimize dental risk, dentists recommend drinking seltzer during meals, using a straw, and rinsing your mouth with plain water afterward.

Digestive Discomfort

The carbonation in seltzer water can be a double-edged sword for the digestive system.

Bloating and Gas: The dissolved gas can lead to temporary bloating, belching, and gas in some individuals, particularly those with sensitive digestive systems.
Exacerbating GERD: For people with gastroesophageal reflux disease (GERD), the carbonation can trigger belching, which can lead to acid reflux and heartburn.
Irritable Bowel Syndrome (IBS): Those with IBS may find that carbonated drinks worsen their symptoms and should monitor their body's reaction.

For those who experience discomfort, alternating between still and seltzer water or limiting intake may help.

The Myth of Bone Health

A common misconception is that carbonated beverages weaken bones. This myth stems from early research linking dark cola drinks to lower bone mineral density. The issue was later attributed to the phosphoric acid in cola, not the carbonation itself. Several studies have confirmed that consuming plain sparkling water does not negatively impact bone health.

Plain Seltzer vs. Flavored Seltzer vs. Soda

Here is a comparison of different beverage types to help you make the best daily choice.


Feature	Plain Seltzer Water	Flavored Seltzer Water	Sugary Soda	Still Water
Calories	0	Typically 0 (if no sugar)	High (e.g., 140+ per can)	0
Sugar	0g	0g (check labels for added sugar or juice)	High (e.g., 10+ tsp per can)	0g
Dental Acidity	Slightly acidic (pH 3-4), low erosion risk	More acidic (especially with citric acid), higher erosion risk	Highly acidic, high erosion risk	Neutral (pH 7)
Additives	Water, CO2	Water, CO2, natural/artificial flavors, possibly sweeteners	Sugar/HFCS, phosphoric acid, artificial flavors/colors	Water
Digestion	Can cause bloating/gas in some; aids digestion in others	Similar to plain, potentially more GI issues with added ingredients	Can cause bloating; high sugar is inflammatory	No effect
Hydration	Excellent	Excellent (if no dehydrating ingredients)	Poor; high sugar intake increases thirst	Excellent

How to Choose a Healthy Seltzer Habit

Making seltzer a healthy daily habit involves a few simple choices and practices.

Prioritize Plain Seltzer: Stick to unflavored seltzer or sparkling mineral water for the safest daily option. This minimizes exposure to potentially erosive or unhealthy additives.
Read Labels Carefully: For flavored varieties, check the ingredients list. Opt for those with only “natural flavors” or fruit essences, and ensure there is zero sugar and no artificial sweeteners.
Moderate Your Intake: While a few cans a day is typically fine for most people, alternating with still water is a good strategy to limit enamel exposure to acid.
Listen to Your Body: Pay attention to how your digestive system reacts. If you experience persistent bloating or discomfort, reduce your intake or switch to still water.
Maintain Good Oral Hygiene: Regular brushing, flossing, and dental checkups are essential for mitigating any minor dental risks associated with acidic drinks.

Conclusion

For most healthy adults, plain seltzer water is a safe and healthy beverage to drink every day. It offers a hydrating, zero-calorie, and sugar-free alternative to less healthy drinks like soda. The primary considerations are managing potential dental enamel erosion and being aware of how the carbonation affects your digestive system. By choosing unflavored varieties, reading labels, and practicing moderation, you can enjoy the refreshing bubbles of seltzer water without significant health concerns. Individuals with specific medical conditions like severe GERD or IBS should consult a healthcare provider to ensure it's the right choice for them.

To learn more about the importance of hydration, you can visit the CDC's website on water consumption.

Frequently Asked Questions

Plain seltzer water is only slightly acidic and poses a minimal risk to tooth enamel, much less than sugary sodas or juices. Flavored seltzers, especially those with added citric acid, can be more erosive. To protect your teeth, drink in moderation, consider using a straw, and rinse with plain water afterward.

Yes, seltzer water is just as hydrating as regular water, as its base is plain water with added carbon dioxide. For many people, its bubbly nature makes it a more appealing and easier way to meet daily fluid intake goals.

Yes, the carbon dioxide bubbles in seltzer water can cause temporary bloating, gas, and belching in some people, particularly those with sensitive digestive systems or conditions like IBS.

No, plain seltzer water is not bad for your bones. The myth that carbonation causes osteoporosis is unfounded. The real issue is with dark cola drinks containing phosphoric acid, which can interfere with calcium absorption.

Seltzer is simply plain water that has been artificially carbonated. Club soda is also carbonated water but has added minerals like sodium bicarbonate and potassium sulfate for a specific flavor profile.

People with acid reflux or GERD should be cautious. The carbonation can cause belching, which may worsen acid reflux symptoms for some individuals. It's best to monitor your body's reaction and possibly limit or avoid carbonated drinks if symptoms persist.

For most people, drinking plain seltzer water in moderation daily is safe. Experts often suggest alternating between still and seltzer water to minimize potential dental risks. It's important to listen to your body and adjust your intake based on any digestive or dental concerns.