Is there a downside to drinking seltzer water? Unpacking the potential health risks

October 14, 2025 •

3 min read

According to a study published in the Journal of Clinical and Experimental Dentistry, carbonated water is significantly less erosive to tooth enamel than soft drinks. However, this doesn't mean seltzer is without potential drawbacks. Consumers should be aware of the specific circumstances where there is a downside to drinking seltzer water.

Quick Summary

Though it is a calorie-free alternative to soda, plain seltzer water can cause gas and bloating in some individuals due to carbonation. The acidity of flavored seltzers may pose a slight risk to dental enamel with frequent consumption. For most healthy people, plain seltzer is safe, but those with sensitive stomachs or GERD should exercise caution.

Key Points

Dental Erosion: Flavored seltzer, due to citric acid, is more erosive to teeth than plain seltzer, which is minimally damaging compared to sugary soda.
Digestive Issues: The carbonation can cause bloating, gas, and heartburn for individuals with sensitive stomachs, IBS, or GERD.
No Bone Density Risk: Plain seltzer does not weaken bones; this myth is associated with the phosphoric acid found in dark-colored colas.
Bladder Irritation: For those with a sensitive or overactive bladder, the carbonation may exacerbate symptoms like frequent urination.
Added Ingredients: The greatest risks come from flavored seltzers containing added sugars, artificial sweeteners, or high levels of citric acid.
Moderation is Key: To minimize dental and digestive issues, it's best to enjoy seltzer in moderation and not as a complete replacement for plain water.
Excellent Hydration: As a sugar-free and calorie-free beverage, plain seltzer is just as hydrating as regular water and an excellent alternative to sugary drinks.

Potential Side Effects for Some Individuals

While plain seltzer water is a healthier choice than sugary sodas, it is not entirely free of potential drawbacks for everyone. For certain individuals, the effects of carbonation and acidity can lead to discomfort or worsen pre-existing conditions.

Bloating, Gas, and Digestive Issues

Digestive discomfort, such as bloating and gas, is a commonly reported issue with seltzer due to the carbon dioxide gas that creates the bubbles. Ingesting this gas can cause expansion in the stomach, leading to a feeling of fullness or pressure. Individuals with sensitive digestive systems, IBS, or GERD may find that seltzer water exacerbates their symptoms. For those with GERD, the increased stomach pressure might contribute to acid reflux.

Impact on Dental Health

Seltzer water is slightly more acidic than plain water because of carbonic acid. This mild acidity has led to concerns about tooth enamel erosion. However, plain, unsweetened seltzer is considered minimally erosive, especially when compared to sodas and juices. Flavored seltzers, which often contain citric acid, have a higher erosive potential. Frequent sipping throughout the day can increase exposure to acid, raising the risk of enamel wear. Drinking seltzer with meals or using a straw can help reduce this risk.

Considerations for Bladder Sensitivity

The carbonation in seltzer water may irritate the bladder for some people, particularly those with interstitial cystitis or an overactive bladder. This irritation can potentially lead to increased urgency and frequency of urination. If you notice changes in your urinary habits, consider if seltzer consumption is a factor.

Separating Fact from Fiction: Seltzer Water Myths

Misconceptions about seltzer water often arise from confusing it with sugary sodas. Let's look at some common myths.

The Myth of Bone Density Loss

The idea that carbonated drinks weaken bones is unfounded when it comes to seltzer water. Research links negative effects on bone density to ingredients found in dark-colored colas, such as phosphoric acid and caffeine, not to carbonation itself. Some sparkling mineral waters, containing minerals like calcium and magnesium, may even support bone health.

Debunking Weight Gain Claims

Plain seltzer water contains no calories or sugar and therefore does not directly cause weight gain. Some evidence suggests carbonated water might increase feelings of fullness, potentially aiding weight management. However, some studies on rats indicate carbonation might increase the hunger hormone ghrelin, though this hasn't been widely confirmed in humans. The risk of weight gain and potential gut microbiome disruption is linked to sweetened seltzers with added sugars or artificial sweeteners.

Seltzer Water vs. Plain Water: A Comparison


Feature	Plain Still Water	Plain Seltzer Water
Composition	H2O	H2O + carbon dioxide (CO2)
Hydration	Equally hydrating as seltzer	Equally hydrating as still water
Dental Acidity (pH)	Neutral (around 7)	Slightly acidic (around 5-6)
Additives	Typically none, may contain fluoride	Typically none, but flavored varieties have added acids
Digestive Impact	Least likely to cause issues	Can cause bloating/gas for sensitive people
Taste	Neutral	Crisp and bubbly

How to Enjoy Seltzer Water Responsibly

For most people, seltzer water can be part of a healthy hydration routine. Simple precautions can help minimize potential downsides:

Choose Plain Seltzer: Opt for unsweetened and unflavored options to avoid added sugars, artificial sweeteners, and extra acids.
Consume with Meals: Drinking seltzer with food can help reduce bloating and lessen the acidic effect on teeth.
Utilize a Straw: Using a straw can help protect tooth enamel by reducing direct contact.
Rinse After Drinking: Swishing your mouth with plain water after having seltzer can help neutralize acidity.
Maintain Balance: Seltzer is hydrating, but should not completely replace plain water intake.
Observe Your Body: Reduce consumption if you notice persistent bloating, gas, heartburn, or bladder irritation.

Conclusion

The primary downsides to drinking seltzer water are potential digestive discomforts like bloating, gas, or heartburn in sensitive individuals, caused by carbonation. While plain seltzer is not very erosive to dental enamel, flavored versions with added acids pose a greater risk with frequent use. Plain seltzer does not cause bone density loss or weight gain, contrary to some myths. Overall, plain seltzer is a healthy, calorie-free, and hydrating alternative to sugary drinks for most people when enjoyed in moderation. Choosing plain varieties and being mindful of personal tolerance can allow you to enjoy seltzer with minimal concern. For more tips on healthy hydration practices, visit {Link: Academy of Nutrition and Dietetics https://www.eatright.org/food/nutrition/healthy-eating/hydration-staying-well-hydrated}.

Frequently Asked Questions

Yes, for some people, the carbonation in seltzer water can cause gas and bloating. The bubbles introduce excess carbon dioxide into the digestive system, which can lead to discomfort, particularly in those with sensitive stomachs or conditions like IBS.

Plain seltzer is only slightly acidic and far less erosive to tooth enamel than sodas or juices. However, flavored seltzers with added citric acid can be more harmful. Frequent, prolonged sipping increases the risk, so moderation and rinsing with plain water are recommended.

For most healthy individuals, drinking seltzer water daily is safe and can help with hydration. It is a much better choice than sugary beverages. However, those with digestive or bladder sensitivities should pay attention to their body's response.

No, plain seltzer water does not affect bone density. The misconception stems from studies on dark-colored colas, where ingredients like phosphoric acid and caffeine were found to potentially impact bone health, not the carbonation itself.

For individuals with GERD or a predisposition to heartburn, the carbonation in seltzer water can increase pressure in the stomach and trigger reflux symptoms. It is often recommended that these individuals avoid or limit carbonated drinks.

Yes, flavored seltzer can be worse than plain due to added ingredients. Many contain citric acid for flavor, which increases acidity and potential for dental erosion. Some may also contain artificial sweeteners or sugars.

Yes, plain seltzer water offers significant benefits. It provides excellent hydration, is a calorie and sugar-free alternative to soda, and for some, the carbonation can aid digestion and increase feelings of fullness.

No, plain seltzer water is not bad for healthy kidneys. The body naturally handles the excess carbon dioxide. However, individuals with kidney disease should be mindful of added minerals like sodium in some carbonated waters (club soda).