The Truth: Is fizzy water healthy for you?

November 10, 2025 •

4 min read

According to experts, plain sparkling water is just as hydrating as still water and a great alternative to sugary sodas. But with its growing popularity, the question remains for many: Is fizzy water healthy for you? The answer, as with many dietary questions, lies in the details—specifically, the type of fizzy water and your individual health profile.

Quick Summary

Plain fizzy water is a healthy, calorie-free beverage and an excellent substitute for sugary drinks. Its health impact hinges on additives and personal tolerance, as the mild acidity can pose a minimal dental risk over time, and the carbonation may cause digestive discomfort for some.

Key Points

Plain is Best: Unsweetened, unflavored fizzy water is a zero-calorie, zero-sugar healthy alternative to soft drinks.
Equally Hydrating: Fizzy water is just as effective at hydrating the body as still water, and may even encourage greater fluid intake.
Minimal Dental Risk: Plain fizzy water is only mildly acidic and poses a low risk to dental enamel compared to sugary beverages.
Myth Busting: Fizzy water does not weaken bones; this myth is associated with high-phosphoric acid dark colas.
May Aid Digestion: For some, carbonated water can help relieve indigestion and constipation, though it can cause bloating for others.
Choose Carefully: Flavored fizzy waters often contain added sugars, artificial sweeteners, or extra acids that diminish their health benefits.
Moderation is Key: Balancing your intake of fizzy and still water is the safest and healthiest approach for most individuals.

What is Fizzy Water? Understanding the Bubbles

Fizzy water, also known as carbonated or sparkling water, is simply water infused with carbon dioxide gas under pressure. This creates the distinctive bubbles and effervescent sensation. It's important to recognize the different types, as not all are created equal in terms of nutritional content:

Seltzer Water: Plain water that has been artificially carbonated. It contains no added minerals or salts.
Club Soda: Carbonated water with added minerals like sodium bicarbonate and potassium sulfate, which give it a slightly salty taste.
Sparkling Mineral Water: Sourced from natural mineral springs, this water contains naturally occurring minerals and is often naturally carbonated.
Tonic Water: Infused with quinine for a bitter flavor and almost always contains added sugars or artificial sweeteners.

The Surprising Health Benefits of Fizzy Water

When consumed in its plain, unsweetened form, fizzy water offers several health advantages:

Promotes Hydration: Despite common myths, plain fizzy water is just as effective at hydrating the body as still water. For those who find plain water boring, the effervescence can encourage them to drink more and meet their daily fluid goals.
Supports Digestion: Studies have shown that for some individuals, carbonated water may aid digestion, alleviate constipation, and relieve symptoms of indigestion. The carbonation can help stimulate swallowing reflexes and improve gastric motility.
Increases Satiety: The bubbles in carbonated water can create a feeling of fullness, or satiety, which may help curb appetite and reduce overall calorie intake.
Healthy Soda Alternative: Plain fizzy water is a zero-calorie, sugar-free substitute for sugary soft drinks, which are a major contributor to weight gain and poor health outcomes. Switching to fizzy water can help satisfy a craving for a bubbly beverage without the added sugar and calories.

Potential Downsides: Dental and Digestive Concerns

While generally safe, there are some potential drawbacks to be aware of, especially with certain types of fizzy water:

Dental Health: The formation of carbonic acid makes fizzy water slightly acidic, which can potentially cause minor enamel erosion over time. However, plain sparkling water is far less damaging than sugary sodas or fruit juices. The risk increases with flavored varieties that often contain additional acids, such as citric acid, or added sugar.
Bloating and Gas: For some people, particularly those with sensitive digestive systems, the carbonation can lead to bloating, gas, and discomfort. Individuals with conditions like irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD) may find their symptoms exacerbated by fizzy drinks.

Fizzy Water vs. Still Water: A Comparative Look


Feature	Plain Still Water	Plain Fizzy Water
Hydration	Excellent. Considered the standard for optimal hydration.	Excellent. Just as hydrating as still water.
Dental Impact	Neutral pH. Poses no risk to tooth enamel.	Mildly acidic. Poses a minimal risk to enamel compared to sugary drinks, especially if consumed in moderation.
Digestive Impact	Gentle and easy on the stomach for most people.	May aid digestion for some, but can cause bloating or gas for sensitive individuals.
Minerals	Varies by source (tap vs. bottled mineral water).	Varies. Plain seltzer has none; mineral water has naturally occurring minerals.
Satiety	Does not provide the same feeling of fullness from carbonation.	Can increase the feeling of fullness due to the bubbles.
Taste	Neutral and smooth.	Crisp, lively, and refreshing.

Separating Fact from Fizz: Busting Common Myths

Myth: Fizzy water harms your bones. This is a common misconception. The belief stems from research linking bone density loss to the high phosphoric acid content in dark colas, not plain carbonated water. Some sparkling mineral waters even contain bone-boosting minerals like calcium.
Myth: Fizzy water is a hidden cause of weight gain. This is false. Plain, unsweetened fizzy water contains zero calories and zero sugar, so it cannot cause weight gain. In fact, by replacing high-sugar beverages, it can support weight management.
Myth: Fizzy water is just as bad for your teeth as soda. While mildly acidic, plain fizzy water is significantly less erosive to tooth enamel than sugary sodas, which combine high acidity with cavity-causing sugar.

The Best Way to Enjoy Fizzy Water

To maximize the health benefits and minimize any potential downsides, follow these tips:

Opt for Plain Varieties: Choose unsweetened, unflavored sparkling or mineral water to avoid added sugars, artificial sweeteners, and extra acids like citric acid.
Stay Mindful of Additives: Always check the label. Tonic water and certain flavored options can contain a surprising amount of sugar.
Consume in Moderation: While plain fizzy water is safe, consuming it as your only liquid source might exacerbate dental or digestive issues. Balance your intake with still water.
Drink with Meals: Enjoying sparkling water during a meal can help minimize its contact with your teeth and neutralize some of the mild acidity.
Use a Straw: For those concerned about dental erosion, drinking through a straw can help reduce direct contact between the fizzy water and your tooth enamel.

Conclusion

In conclusion, for most people, plain, unsweetened fizzy water is a healthy and hydrating beverage. It offers a satisfying, bubbly alternative to sugary sodas and can even support digestive health. While its mild acidity requires mindful consumption to protect dental enamel, it is a far superior choice to most commercial soft drinks. Ultimately, the best water for you is the one you will drink consistently to stay well-hydrated. If bubbles help you achieve that, then plain fizzy water is a perfectly healthy part of your nutrition plan.

For more detailed information on carbonated water, you can consult health and nutrition sources like Healthline.

Frequently Asked Questions

No, this is a myth. Plain fizzy water is just as hydrating as still water because they both contain the same base of H2O.

Plain fizzy water is mildly acidic due to carbonic acid, but the risk to dental enamel is minimal compared to sugary or highly acidic drinks like soda and juice. However, flavored fizzy waters with added acids or sugar pose a greater risk.

No, plain fizzy water is calorie-free and sugar-free, so it does not cause weight gain. In fact, it can be a useful tool for weight management by replacing high-calorie sugary sodas.

No, plain fizzy water does not negatively impact bone health. The misconception comes from studies on dark colas containing phosphoric acid, which have been linked to calcium loss.

For some, fizzy water can help with indigestion and constipation by stimulating the digestive system. However, the carbonation can cause bloating and discomfort in individuals with sensitive stomachs or conditions like IBS or GERD.

Flavored fizzy water can be healthy if it is unsweetened and uses natural fruit essences. However, many brands add sugar or artificial sweeteners, which reduce their health benefits and can be harmful to teeth.

For most people, drinking fizzy water in moderation (around 1 to 2 cans per day) is safe. Listen to your body and if you experience discomfort like bloating, it's best to reduce your intake.