Is there any benefit to drinking carbonated water?

January 6, 2026 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), plain sparkling and flavored waters can be included as part of a balanced diet. For many, this effervescent alternative to still water begs the question: is there any benefit to drinking carbonated water beyond its enjoyable fizz? The answer is more complex and interesting than you might think.

Quick Summary

This article explores the health benefits and potential drawbacks of consuming carbonated water. Key areas examined include its impact on digestion, hydration, weight management, and dental health. Different types of carbonated water are also distinguished to provide clarity for consumers.

Key Points

Supports Digestion: Carbonated water can help alleviate symptoms of constipation and indigestion by promoting bowel motility and satiety.
Enhances Hydration: It is just as hydrating as still water, and its refreshing fizz may encourage people to drink more throughout the day.
Aids Weight Management: By creating a feeling of fullness, plain sparkling water can help manage appetite and reduce calorie consumption, serving as an excellent soda replacement.
Minimal Dental Risk (Plain): The mild acidity of plain carbonated water poses minimal risk to tooth enamel compared to sugary sodas. Flavored versions with added acids are more erosive.
Doesn't Harm Bones: The myth that carbonated water negatively affects bone density is untrue; research links bone loss to dark colas containing phosphoric acid, not plain sparkling water.
Contains Minerals (Some Types): Naturally sparkling mineral water can provide beneficial minerals like calcium and magnesium, which contribute to overall health.
Can Cause Bloating for Some: Individuals with sensitive digestive systems, IBS, or GERD may experience gas, bloating, or heartburn from the carbonation.

Carbonated Water's Impact on Digestion

One of the most widely cited benefits of drinking carbonated water is its positive effect on digestive health. For many people, the fizzy sensation helps stimulate the nerves required for swallowing, which can provide relief for conditions like dysphagia (difficulty swallowing). The carbonation may also increase gastric juice production, which can aid in breaking down food more efficiently.

Can carbonated water relieve constipation?

Several studies suggest a link between carbonated water intake and reduced constipation symptoms. In one trial involving elderly stroke survivors, those who drank carbonated water showed a significant increase in bowel movement frequency compared to those who drank tap water. It’s believed that the bubbles can stimulate bowel motility, helping to regulate bowel movements. However, this effect isn't universal, and some individuals with sensitive stomachs or conditions like Irritable Bowel Syndrome (IBS) may find that carbonation causes bloating or discomfort.

Hydration and Weight Management

From a hydration standpoint, plain carbonated water is just as effective as still water at hydrating the body. In fact, for those who find the taste of plain still water unappealing, sparkling water can be an enjoyable alternative that encourages them to drink more throughout the day. This consistent hydration is crucial for overall health, from improving cognitive function to supporting physical performance.

Feeling fuller for longer

Some research also indicates that carbonated water may promote a feeling of fullness, or satiety, which can be beneficial for weight management. The bubbles take up space in the stomach, which can help reduce overall calorie intake. This makes plain, unsweetened sparkling water a smart, calorie-free replacement for sugary sodas and juices, helping you curb cravings for less healthy beverages.

Dental Health and Mineral Content

One of the most persistent myths surrounding sparkling water is its supposedly harmful effect on teeth. Plain carbonated water is only mildly acidic due to the formation of carbonic acid. Its potential for enamel erosion is minimal, especially when compared to sugary and highly acidic beverages like sodas and fruit juices. The real danger to dental health lies in flavored sparkling waters with added sugar or citric acid, which can lower the pH significantly and increase the risk of decay.

The importance of minerals

Not all carbonated waters are the same. Sparkling mineral water, which comes from underground sources, can contain beneficial minerals like calcium, magnesium, and potassium. These naturally occurring minerals can offer subtle health benefits, including supporting bone health and helping to replenish electrolytes after exercise. Club soda, on the other hand, is artificially carbonated with added minerals, which may include sodium, so it's important to check labels for any added ingredients.

A comparison: Carbonated vs. Still Water


Feature	Plain Carbonated Water	Plain Still Water
Hydration	Just as hydrating. The bubbles may encourage more drinking.	Equally hydrating and absorbed more quickly by the body.
Taste/Mouthfeel	Crisp, lively, and effervescent. Offers a satisfying fizz.	Smooth, neutral, and easy to sip all day.
Digestive Impact	May aid digestion and relieve constipation for some. Can cause bloating or gas for others.	Gentle on the stomach and a safe baseline for everyone.
Dental Health	Mildly acidic due to carbonic acid, but minimal risk in plain versions.	Neutral pH and the safest option for tooth enamel.
Weight Management	Can promote a feeling of fullness, potentially reducing calorie intake.	Staying hydrated helps with appetite control and weight loss.
Additives	Should be plain with no added sugars or artificial sweeteners for optimal health.	Typically free of additives, but check labels on bottled options.

Conclusion: The Final Verdict

Drinking plain carbonated water offers several benefits, particularly as a zero-calorie, sugar-free alternative to soft drinks. Its ability to aid digestion, promote satiety, and keep you hydrated makes it a perfectly healthy choice for most individuals. Concerns regarding its effect on dental or bone health are largely unfounded when compared to sugary beverages. However, individuals with sensitive stomachs or existing conditions like GERD should monitor their tolerance, as the carbonation can cause bloating or discomfort. When choosing sparkling water, the best practice is to opt for plain, unsweetened varieties or look for mineral waters for added benefits. As a tool for better hydration and a satisfying beverage swap, carbonated water certainly offers a clear benefit for many.

For more in-depth information on the effects of carbonated water on functional dyspepsia and constipation, one can review research available on platforms like ResearchGate.

Frequently Asked Questions

No, plain carbonated water is only mildly acidic and is not considered harmful to dental health, especially when compared to sugary sodas. The key is to avoid flavored versions with added sugar or citric acid.

Yes, research has shown that plain sparkling water hydrates the body just as effectively as still water. The added carbonation does not inhibit the body's ability to absorb water.

Yes, unsweetened carbonated water can assist with weight management. It can make you feel fuller for longer, which may reduce overall calorie intake and serve as a healthier alternative to high-calorie beverages like soda.

For some people, especially those with sensitive stomachs or conditions like IBS or GERD, the carbonation can cause bloating, gas, or stomach discomfort. If this happens, it's best to switch to still water.

No, plain carbonated water does not cause osteoporosis or weaken bones. This myth likely stems from research on dark colas containing phosphoric acid, which plain sparkling water does not.

Seltzer is plain carbonated water with no added minerals. Club soda is artificially carbonated with added minerals like sodium. Mineral water comes from a natural spring and contains naturally occurring minerals, and can be still or naturally sparkling.

Yes, for most healthy individuals, drinking plain sparkling water daily is fine. However, it's wise to listen to your body and stick to still water if you experience any digestive discomfort or have sensitive tooth enamel.