What is Unflavored Seltzer?
Before diving into the health implications, it's important to understand what unflavored seltzer is and how it differs from other carbonated waters. Seltzer is plain water that has been artificially carbonated by injecting it with carbon dioxide (CO2) gas under pressure. A key distinguishing feature is that it contains no added minerals, salts, or other ingredients. This gives it a clean, neutral taste, which is what makes it a versatile beverage.
This is in contrast to other common fizzy drinks:
- Sparkling Mineral Water: Sourced from mineral springs, this water is naturally carbonated and contains minerals like potassium, magnesium, and calcium, which influence its taste.
- Club Soda: Also artificially carbonated, but with added mineral salts like sodium bicarbonate and potassium sulfate for a slightly salty or mineral flavor.
- Tonic Water: Contains quinine for a bitter taste and often includes added sweeteners, making it more of a soft drink than a healthy hydration option.
Because unflavored seltzer is essentially carbonated water with nothing else added, it's often the purest form of fizzy water available.
The Health Benefits of Unflavored Seltzer
When consumed plain and in moderation, unflavored seltzer offers several notable health benefits, making it an excellent choice for many individuals.
It is just as hydrating as still water
Despite its bubbly texture, unflavored seltzer is just as hydrating as regular tap water. The body absorbs it in the same way, and the carbonation does not interfere with the hydration process. For those who find plain water unappealing, the effervescence of seltzer can make drinking enough fluids more enjoyable, helping them meet their daily hydration goals.
It aids in weight management
Unflavored seltzer is calorie-free, making it a perfect substitute for high-calorie, sugary beverages like soda and juice. The carbonation can also promote a feeling of fullness, or satiety, which may help curb appetite and reduce overall calorie intake. This makes it a valuable tool for those trying to manage their weight.
It can support digestive health
For some people, drinking unflavored seltzer can help alleviate digestive issues. Research has shown that carbonated water can improve swallowing ability and relieve constipation in individuals suffering from dyspepsia and constipation. The bubbles can stimulate the digestive tract, encouraging better bowel movement.
It is a great alternative to sugary drinks
For those trying to kick a soda or energy drink habit, unflavored seltzer is a fantastic alternative. It provides the satisfying fizz without any of the added sugars, artificial sweeteners, or excessive calories found in most soft drinks. This simple switch can dramatically reduce daily sugar intake, leading to significant health improvements over time.
Potential Risks and Considerations
While generally very safe, unflavored seltzer does have some potential downsides that should be considered.
The impact on dental health is minimal but should be noted
The primary concern regarding seltzer water is its effect on tooth enamel. When CO2 is added to water, it creates carbonic acid, which makes the beverage slightly acidic (pH typically between 3 and 4). While much less erosive than sugary sodas (pH ~2.4), prolonged or excessive consumption of seltzer water could theoretically contribute to enamel wear. However, plain, unflavored seltzer poses a minimal risk, especially when consumed in moderation and with good oral hygiene. Rinsing with tap water after drinking can further mitigate any risk.
It can cause bloating and gas for some individuals
The very thing that makes seltzer so enjoyable—the carbonation—can also lead to digestive discomfort for some people. The CO2 gas in the drink can cause bloating, gas, and burping, particularly if consumed in large amounts. If you are prone to these issues or have a sensitive stomach, you might need to moderate your intake.
It may worsen symptoms for those with GERD
Individuals who suffer from gastroesophageal reflux disease (GERD) may find that carbonated beverages trigger or worsen their acid reflux symptoms. The increased pressure from the gas bubbles in the stomach can push stomach acid back into the esophagus, causing discomfort and heartburn. If you experience these symptoms, switching to still water is advisable.
Unflavored Seltzer vs. Other Beverages: A Comparison
| Feature | Unflavored Seltzer | Still Water | Sugary Soda | Flavored Seltzer | Club Soda |
|---|---|---|---|---|---|
| Hydration | Excellent | Excellent | Poor (can dehydrate due to sugar) | Excellent | Excellent |
| Calories | 0 | 0 | High | 0 (typically) | 0 |
| Sugar | 0 | 0 | High | 0 (typically) | 0 |
| Dental Impact | Minimal risk | Very low risk | High risk (sugar + acid) | Moderate risk (added acids) | Minimal risk (added minerals) |
| Digestive Impact | Can cause bloating/gas in some | Neutral | Can cause bloating; high sugar can upset | Can cause bloating/gas in some | Can cause bloating/gas in some |
| Other Additives | None | None | Phosphoric acid, high-fructose corn syrup | Citric acid, natural flavors | Sodium, potassium, mineral salts |
The Final Verdict: Is Unflavored Seltzer Good for You?
For most healthy people, unflavored seltzer is unequivocally a good beverage choice. It offers excellent hydration, can aid in weight management and digestion, and serves as a delicious, calorie-free alternative to sugary drinks. Its minimal risk to dental health is far outweighed by its benefits, especially when compared to sodas and other sweetened beverages.
The key is moderation and listening to your body. If you experience bloating, gas, or acid reflux, you should consider reducing your intake or sticking to still water. For those with no issues, enjoying a few glasses of plain seltzer a day can be a refreshing and healthy part of a balanced diet. As with any dietary choice, the best approach is to ensure you are meeting your daily fluid needs primarily through water, whether it be still or bubbly.
