Is there anything unhealthy about sparkling water?

December 13, 2025 •

3 min read

According to a survey, approximately 13% of Americans drink sparkling water regularly, attracted by its fizz and sugar-free profile. Yet, despite its popularity as a healthy soda alternative, questions persist about its potential negative effects on dental enamel, digestion, and more.

Quick Summary

Pure sparkling water is generally safe and hydrating, but potential downsides relate to tooth enamel erosion and digestive issues for some individuals. The key difference lies in plain, unflavored varieties versus those with added sugars or acids.

Key Points

Dental Erosion Risk: Plain sparkling water is minimally erosive to tooth enamel, but flavored versions, especially those with citrus, can be more acidic and damaging over time.
Digestive Issues: The carbonation can cause bloating, gas, and stomach pain in some individuals, particularly those with IBS or GERD.
Bone Health Myth: Research has debunked the myth that sparkling water harms bones. The concern was linked to phosphoric acid in dark sodas, not carbonation.
Hydration: Sparkling water is just as effective at hydrating the body as still water, making it a great alternative to sugary drinks.
Added Ingredients: The unhealthiest aspects often come from added sugars, artificial sweeteners, or high sodium, so checking labels is crucial.
Soda Alternative: As a zero-calorie, sugar-free beverage, sparkling water is a far healthier option than traditional soda.

The Core Concern: Acidity and Your Teeth

The primary health concern regarding sparkling water revolves around its acidity. The carbonation process involves infusing water with carbon dioxide ($CO_2$) gas under pressure, which creates carbonic acid. This weak acid is responsible for the slightly tart flavor and fizzy sensation. While plain carbonated water has a low level of acidity, adding flavors, especially citrus-based ones, significantly increases this acidity.

The Impact on Tooth Enamel

Tooth enamel begins to soften and demineralize at a pH level of 5.5 or lower. A 2022 study analyzing bottled waters found that some had pH levels below the safe threshold, though research on this is ongoing. Plain sparkling water is generally minimally erosive and significantly less harmful than sugary soft drinks, which can be over 100 times more corrosive. Flavored versions, however, can reach pH levels similar to orange juice, increasing the risk of enamel erosion over time.

Minimizing Dental Risks

For those who enjoy sparkling water, especially flavored varieties, several strategies can mitigate potential dental harm. Drinking it with a meal helps stimulate saliva flow, which neutralizes acid. Using a straw can minimize direct contact with teeth, and rinsing your mouth with plain water afterward can help restore a neutral pH balance. Waiting at least 30 minutes before brushing after consuming an acidic drink is also recommended to avoid brushing softened enamel.

The Digestive Dilemma: Bloating and GI Issues

For many, sparkling water is a digestive aid, potentially improving swallowing and relieving constipation. However, the carbon dioxide bubbles can cause temporary discomfort for others. When consumed, the gas can accumulate in the gastrointestinal tract, leading to symptoms like bloating, burping, gas, and stomach pain. Individuals with pre-existing digestive conditions, such as irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), may find their symptoms exacerbated by carbonated beverages. In these cases, opting for still water is often the best choice.

Bone Health: Separating Fact from Fiction

The myth that sparkling water is bad for your bones likely originated from studies linking dark sodas (colas) to lower bone mineral density. The key difference lies in the ingredients. Dark colas often contain phosphoric acid, caffeine, and sugar, which can interfere with calcium absorption. In contrast, pure sparkling water contains none of these ingredients and has not been shown to have a negative impact on bone health. In fact, some sparkling mineral waters contain beneficial minerals like calcium and magnesium, which can be good for bone health.

Comparison: Sparkling Water vs. Sugary Soda


Feature	Plain Sparkling Water	Sugary Soda (e.g., Cola)
Added Sugar	No	Yes (Often High-Fructose Corn Syrup)
Calories	0	Typically High
Dental Erosion Risk	Low (Minimal), Higher if flavored	High (Due to sugar and phosphoric acid)
Bone Health Impact	None, potentially positive if mineral water	Negative (Linked to lower bone density)
Hydration	As effective as still water	Less effective due to sugar, potentially dehydrating due to caffeine
Ingredients	Water + $CO_2$	Water + $CO_2$ + sugar + phosphoric acid + caffeine + artificial colors/flavors
Digestive Impact	Possible bloating for sensitive individuals	Often causes stomach upset and discomfort

Conclusion

For most people, plain, unsweetened sparkling water is a perfectly healthy beverage choice that provides the same hydration as still water. The primary health risks are associated with flavored varieties containing added acids and sugar, which can harm dental enamel over time. If you experience digestive issues like bloating or acid reflux, sparkling water may be a trigger, in which case it is best to switch to a still beverage. As a zero-calorie, sugar-free alternative, sparkling water is undeniably a healthier choice than soda. As with any dietary choice, moderation and attention to your body's signals are key. For those seeking to reduce soda consumption, sparkling water is an excellent and satisfying replacement.

Frequently Asked Questions

Plain sparkling water is only minimally erosive to tooth enamel, far less than sugary sodas or fruit juices. Flavored varieties with added acids, like citrus, pose a higher risk, so it's best to consume them in moderation.

The carbon dioxide gas in sparkling water can lead to bloating, burping, or gas in some people, particularly those with sensitive stomachs or conditions like IBS. This effect varies from person to person.

Yes, sparkling water is just as hydrating as still water. The carbonation does not affect its ability to provide hydration to the body, making it an excellent alternative for those who find plain water boring.

No, there is no evidence that pure sparkling water harms bone density. The misconception stems from studies linking dark colas, which contain phosphoric acid, to reduced bone mineral density, not from the carbonation itself.

People with acid reflux or GERD may experience aggravated symptoms due to the carbonation, which can cause burping and pressure. In these cases, it is often best to stick to non-carbonated beverages.

The healthiest sparkling water is plain, unsweetened, and unflavored. Always check the label to ensure there are no added sugars, artificial sweeteners, or excessive sodium.

To minimize dental risk, drink sparkling water with meals, use a straw to reduce contact with teeth, and rinse your mouth with plain water afterward. Avoid sipping flavored sparkling water throughout the day.