Is Sparkling Water Good to Drink Every Day? A Daily Habit Breakdown

January 14, 2026 •

4 min read

According to health experts, plain carbonated water is a calorie-free beverage that is just as hydrating as still water, making it a viable daily option. However, the question of whether sparkling water is good to drink every day depends heavily on the specific product and your body's individual reaction to it.

Quick Summary

Plain, unsweetened sparkling water can be a healthy part of a daily hydration routine, providing benefits like enhanced digestion and a satisfying alternative to sugary sodas. Potential side effects like dental erosion and bloating are minimal with plain water, but increase with added sugars and flavors.

Key Points

Generally Safe: Plain, unsweetened sparkling water is safe and healthy for most people to drink every day.
Equivalent Hydration: It hydrates the body just as effectively as still water, especially for those who prefer the taste.
Aids Digestion: Carbonated water can help relieve indigestion and constipation for some individuals.
Watch for Additives: The main risk comes from added sugars, artificial sweeteners, and high sodium content in some varieties; always check the label.
Mindful of Teeth: While plain sparkling water is minimally acidic, excessive daily consumption, especially of flavored types, could potentially affect enamel over time.
Listen to Your Body: For those with sensitive stomachs or acid reflux, the carbonation may cause bloating or flare-ups, so personal tolerance is key.

The Health Benefits of a Daily Sparkling Water Habit

For many, drinking plain water can feel like a chore. The refreshing fizz of sparkling water offers an appealing alternative that can encourage higher fluid intake, an essential component of overall health. When choosing unflavored varieties, you can enjoy several health benefits without adding calories or sugar to your diet.

Enhanced Hydration

Plain sparkling water is just as effective at hydrating the body as still water. The carbonation is a sensory experience that can make drinking more enjoyable, particularly for individuals who find the taste of flat water boring. This can help people who struggle to meet their daily fluid intake recommendations, ensuring proper hydration for cognitive function, energy levels, and overall bodily processes.

Aids Digestion

Some studies suggest that carbonated water can improve digestive health. Research has shown it may relieve symptoms of indigestion and constipation in some people. The carbonation can promote a feeling of fullness, and the water may also help food move through the digestive tract more efficiently. For individuals with occasional dyspepsia, a glass of sparkling water might provide some comfort.

Supports Weight Management

If you are aiming to manage your weight, unsweetened sparkling water is an excellent choice. Its zero-calorie nature makes it a perfect replacement for high-calorie, sugary sodas that contribute to weight gain. The carbonation also helps create a feeling of satiety or fullness, which may reduce overall calorie consumption by curbing appetite between meals.

A Healthy Soda Alternative

Switching from sugary sodas to plain sparkling water is one of the most significant health improvements you can make. Fizzy drinks loaded with sugar are a major contributor to health issues like obesity, type 2 diabetes, and tooth decay. By opting for sparkling water, you satisfy the craving for a bubbly drink without the associated health risks. For added flavor, you can infuse plain sparkling water with natural fruits or herbs rather than buying pre-flavored versions with hidden additives.

The Potential Downsides and How to Mitigate Them

While plain sparkling water is generally safe for daily consumption, it is important to be aware of potential side effects, which can be managed with mindful consumption. The primary risks arise from the type of sparkling water consumed and pre-existing sensitivities.

Dental Erosion Risks

Carbonated water is slightly more acidic than regular still water due to the carbonic acid formed from the infused carbon dioxide. The pH is typically between 3 and 4, which is below the enamel-damaging threshold of 5.5. However, excessive, prolonged exposure to any acid can potentially weaken enamel over time. Flavored varieties, especially those with citric acid, are more acidic and pose a greater risk.

To mitigate the risk:

Opt for plain, unflavored sparkling water.
Drink it quickly rather than sipping throughout the day.
Use a straw to minimize contact with your teeth.
Rinse your mouth with still water after consuming.

Digestive Discomfort

For some people, the carbon dioxide in sparkling water can lead to gastrointestinal issues like bloating, belching, and gas. This is particularly true for individuals with sensitive stomachs or conditions like Irritable Bowel Syndrome (IBS) or acid reflux (GERD), as the carbonation can exacerbate symptoms. If you notice these symptoms, it is best to reduce your intake or switch back to still water.

Beware of Additives

Not all sparkling waters are created equal. Many products on the market contain additives that negate their healthy image. For example, club soda often contains added sodium for flavor, which can be a concern for those with blood pressure issues. Tonic water contains quinine and added sugars or high-fructose corn syrup. Even some flavored seltzers may contain artificial sweeteners or flavorings that can cause digestive upset or have other negative effects. The safest choice for daily consumption is plain sparkling water, or seltzer, without any additives.

Sparkling vs. Still Water: A Comparative Look


Feature	Still Water	Sparkling Water
Hydration	Excellent. The gold standard for rapid rehydration.	Excellent. Hydrates just as effectively as still water, though absorption may be slightly slower.
Taste & Sensation	Smooth, neutral.	Crisp, lively, with a bubbly mouthfeel. Can be more appealing to some.
Dental Impact	Neutral pH, no erosion risk.	Mildly acidic (pH 3-4); low erosion risk for plain varieties, higher with flavors and excessive sipping.
Digestion	Gentle on the stomach.	Can aid digestion for some, but may cause bloating or worsen reflux for sensitive individuals.
Additives	Generally none, unless fortified.	Plain seltzer has none. Club soda has minerals (like sodium). Tonic water has sugar/sweeteners.
Lifestyle	Best for quick rehydration, sensitive stomachs.	Great for variety, with meals, or as a sugary drink replacement.

Conclusion: The Final Verdict on Daily Sparkling Water

For the vast majority of people, drinking plain, unsweetened sparkling water every day is a healthy and safe choice. It offers a refreshing alternative to still water that helps maintain proper hydration, potentially aids in digestion, and is a far superior option to sugary sodas. The key takeaway is to read the labels carefully and opt for plain or naturally flavored seltzers without added sugars, sodium, or artificial sweeteners. By doing so, you can enjoy a bubbly, satisfying drink daily without compromising your health.

However, it is not a one-size-fits-all beverage. Individuals with dental sensitivities or gastrointestinal issues like IBS or GERD may need to limit their intake and pay close attention to how their body responds. As with all things in nutrition, moderation and personal tolerance are the most important factors. For those seeking variety, alternating between still and plain sparkling water provides the best of both worlds.

For more detailed information on hydration, you can visit a reliable source like the CDC's page on water consumption for health.

Frequently Asked Questions

Plain, unsweetened sparkling water is only mildly acidic and much less harmful than sugary sodas or juices. While excessive, prolonged exposure could potentially weaken enamel, especially with flavored varieties, moderate daily consumption is generally considered safe. Using a straw and rinsing with still water can further mitigate any risk.

Yes, for some people, the carbon dioxide gas in sparkling water can lead to bloating, burping, or an upset stomach. Individuals with sensitive digestive systems, IBS, or acid reflux may find it exacerbates their symptoms, and may be better off drinking still water.

No, this is a myth. The concern about bone density loss is linked to cola drinks containing phosphoric acid, which plain carbonated water does not have. There is no scientific evidence to suggest that drinking sparkling water negatively affects bone health.

No, plain sparkling water contains no calories or sugar and will not cause weight gain. In fact, the carbonation can help you feel fuller, which might assist in weight management by reducing overall calorie intake.

You should check the label carefully. Many flavored sparkling waters contain added sugars, artificial sweeteners, or high levels of citric acid that can increase the risk of dental erosion and other health issues. For daily consumption, plain sparkling water is the healthiest option.

For healthy individuals, drinking sparkling water does not harm the kidneys. However, those with pre-existing kidney conditions may need to monitor their intake of certain minerals, particularly sodium, which can be found in some club sodas or mineral waters.

The amount depends on individual tolerance. Some can drink several glasses without issue, while others may experience bloating after just one. Experts generally recommend moderation, and you should listen to your body and scale back if you notice any negative side effects.