Is There a Benefit to Drinking Soda Water? A Comprehensive Look at the Pros and Cons

October 16, 2025 •

4 min read

According to a survey, around 13% of Americans regularly drink sparkling water. But beyond its refreshing fizz, is there a benefit to drinking soda water, or is it simply a more palatable alternative to plain water? The answer lies in understanding what goes into your bubbly beverage.

Quick Summary

This article examines the health benefits and potential downsides of consuming soda water. It covers its role in hydration, digestion, and weight management, while also addressing concerns regarding dental health, bloating, and the impact of additives.

Key Points

Healthier alternative: Unsweetened soda water is a calorie-free, sugar-free alternative to sugary soft drinks.
Aids digestion: For some, carbonated water can help alleviate symptoms of indigestion and constipation by stimulating digestion.
Supports weight management: The carbonation in soda water can increase feelings of fullness, which may help reduce overall calorie intake.
Promotes hydration: If plain water is unappealing, soda water is an equally hydrating and more enjoyable alternative.
Check ingredients carefully: Flavored versions can contain added sugars, artificial sweeteners, or extra acids that pose health risks to dental and gut health.
Practice moderation: Excessive consumption of carbonated beverages may cause bloating, gas, or aggravate symptoms of acid reflux in sensitive individuals.
Protect your teeth: To minimize the risk of enamel erosion from mild acidity, opt for plain soda water and consider using a straw or rinsing your mouth with still water after drinking.

What Exactly Is Soda Water?

Soda water, also known as carbonated water, is simply water infused with carbon dioxide gas under pressure. The terms vary depending on what, if any, minerals are added:

Seltzer Water: Plain carbonated water with no added minerals.
Club Soda: Carbonated water with added minerals, such as sodium bicarbonate and potassium sulfate, to enhance the flavor.
Sparkling Mineral Water: Water collected from a spring or well that naturally contains minerals and is often carbonated.

Unlike sugary soft drinks, plain soda water contains no calories, sugars, or artificial ingredients, making it an attractive option for those seeking a fizzy drink without the health risks associated with high sugar intake.

The Health Benefits of Drinking Soda Water

For many, the appeal of soda water goes beyond just hydration. Research and anecdotal evidence suggest several potential health benefits.

1. Promotes Better Hydration One of the main reasons people reach for sparkling water is to stay hydrated, and it's just as effective as still water. For those who find plain water unappealing, the effervescence of soda water can make drinking sufficient fluids more enjoyable, helping them meet their daily hydration goals. Adequate hydration is crucial for overall health, supporting cognitive function, physical performance, and organ health.

2. Aids Digestion Sparkling water may offer a gentle hand in improving digestive health for some individuals. Studies indicate that it can help soothe indigestion, reduce symptoms of constipation, and improve bowel movements. The carbonation may stimulate the nerves responsible for digestion, promoting more efficient processing of food. Some people also find that the bubbles help release trapped gas, reducing bloating and discomfort after a heavy meal.

3. Supports Weight Management For those watching their weight, plain soda water is an excellent, zero-calorie beverage choice. The carbonation can also contribute to a greater feeling of fullness (satiety) after meals compared to plain water, potentially helping to reduce overall calorie intake. By replacing high-calorie, sugary sodas with a satisfying, bubbly alternative, individuals can significantly cut down on empty calories.

4. A Healthier Alternative to Sugary Drinks Plain soda water is an obvious winner over soft drinks laden with sugar and calories. It provides the same fizzy sensation without the negative health consequences associated with excessive sugar consumption, such as weight gain, diabetes, and dental decay.

Potential Risks and Important Considerations

While generally safe, there are some factors to consider when consuming soda water, especially when opting for flavored varieties.

1. Dental Health Concerns The primary concern surrounding carbonated beverages is their effect on tooth enamel. When water is carbonated, it produces carbonic acid, which is mildly acidic. Plain, unsweetened soda water poses a significantly lower risk to dental health than sugary sodas, which are far more corrosive. However, flavored sparkling waters often contain additional acids, such as citric acid, which can increase the risk of enamel erosion over time, especially with frequent sipping. To minimize risk, some dentists recommend drinking it with meals or rinsing your mouth with plain water afterward.

2. Digestive Discomfort For some people, the carbon dioxide gas in soda water can lead to gas, bloating, and burping. Individuals with conditions like gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS) may find that carbonated drinks aggravate their symptoms. If you experience discomfort, switching to still water may be a better option.

3. The Trap of Flavored and Sweetened Varieties Many store-bought flavored seltzers and sparkling waters contain added sugars, artificial sweeteners, or other additives. Artificial sweeteners, in particular, may affect the gut microbiome and potentially disrupt appetite regulation. It is crucial to read the label and choose plain, unsweetened options to maximize the health benefits.

Comparison: Plain Soda Water vs. Flavored Soda Water vs. Sugary Soda

Choosing your carbonated beverage wisely can have a major impact on your health. This table breaks down the differences.


Feature	Plain Soda Water	Flavored Soda Water (Unsweetened)	Sugary Soda
Calories	0	0	High (approx. 140/can)
Sugar	0	0	High (approx. 39g/can)
Dental Risk	Low (mildly acidic)	Moderate (higher acidity from flavors)	High (sugar and high acidity)
Digestive Impact	May cause bloating/gas for some	May cause bloating/gas for some	Often irritates the stomach lining
Weight Management	Can support weight loss by boosting satiety	Good alternative, but flavor can confuse palate	Contributes significantly to weight gain

How to Maximize the Benefits of Soda Water

To enjoy soda water in the healthiest way possible, follow these simple tips:

Choose Plain: Opt for unflavored, unsweetened varieties (seltzer, club soda) to avoid added sugars, artificial sweeteners, and extra acids.
Use Natural Flavoring: Add your own natural flavors by infusing plain soda water with fresh fruit slices, cucumber, mint, or herbs.
Don't Overdo It: While a great alternative, moderation is key. It's still good practice to balance your fluid intake with still water. If you experience discomfort like bloating or heartburn, reduce your intake.
Rinse After: If you regularly drink flavored soda water, rinsing your mouth with plain water afterward can help neutralize the acid and protect your enamel.
Consider a Straw: Using a straw can minimize the contact between the acidic liquid and your teeth, further protecting your enamel.

Conclusion

So, is there a benefit to drinking soda water? The answer is a resounding yes, particularly when choosing plain, unsweetened versions. It serves as an excellent, calorie-free, and hydrating alternative to sugary beverages. For many, the fizz makes hitting daily water intake goals much easier, and it can offer relief from certain digestive issues. While concerns about dental and gut health exist, they are primarily associated with excessive consumption or added ingredients like sugar and citric acid. By opting for plain versions and practicing moderation, soda water can be a valuable and refreshing part of a balanced diet.

For more detailed information on hydration and dietary choices, consider consulting resources like the UChicago Medicine article on sparkling water.

Frequently Asked Questions

Yes, plain soda water is just as hydrating as still water because the carbonation does not affect the body's ability to absorb fluids. For many people, the bubbly sensation makes it a more enjoyable way to meet their daily water intake goals.

Plain, unsweetened soda water is mildly acidic due to carbonic acid, but it is far less damaging to teeth than sugary soft drinks. The real dental risk comes from flavored versions that contain added acids like citric acid, which can accelerate enamel erosion.

For some individuals, the carbon dioxide gas in soda water can lead to uncomfortable symptoms like bloating, gas, and burping. If you are sensitive to carbonation or have a history of acid reflux, still water may be a better option.

No, there is no evidence to suggest that plain carbonated water harms bone health. This misconception stems from studies on dark colas containing phosphoric acid, which have been linked to lower bone density.

Flavored sparkling water can be a good alternative, but it is important to choose unsweetened varieties. Many flavored products contain sugar or artificial sweeteners that can negate the health benefits and introduce risks to dental health and the gut microbiome.

Yes, some studies suggest that sparkling water can be beneficial for those with constipation. The carbonation may help stimulate digestion and improve bowel movements.

Drinking plain, unsweetened soda water every day is generally considered safe and can be a healthy part of a balanced diet. The key is to be mindful of any added ingredients and to listen to your body regarding potential digestive discomfort.

By being a zero-calorie beverage, soda water is an excellent replacement for high-calorie, sugary drinks. The carbonation also increases feelings of fullness, which can help control appetite and reduce overall calorie consumption.

Seltzer is plain carbonated water with no added minerals. Club soda has added minerals like sodium bicarbonate and potassium sulfate for flavor. Sparkling mineral water comes from a natural spring or well and contains naturally occurring minerals.