Carbonated water, also known as sparkling water or seltzer, is simply water that has been infused with carbon dioxide gas under pressure, creating that distinct fizz. For many, it's a refreshing, zero-calorie alternative to sugary sodas. However, the question of its long-term health effects remains a common concern.
The Everyday Benefits of Bubbly Water
For many, drinking carbonated water daily can have several positive effects on health, especially when replacing sugary beverages.
Improved Hydration
At its core, carbonated water is just water. Numerous studies have confirmed that it is just as hydrating as regular, still water. For individuals who struggle to drink enough plain water due to its lack of flavor, the satisfying sensation of carbonation can encourage greater overall fluid intake, helping to prevent dehydration.
Aids Digestion
Some research suggests that sparkling water can offer benefits for digestive health. It may help improve swallowing ability in both young and older adults. In addition, studies have shown that it can relieve symptoms of indigestion and constipation. The bubbles may help move food through the digestive system more effectively and ease feelings of a full stomach.
Promotes Satiety
Drinking carbonated water can increase feelings of fullness, or satiety, which can be helpful for weight management. The gas from the carbonation can help food remain in the stomach longer, potentially leading to reduced calorie intake throughout the day. As a calorie-free beverage, it is a smart choice for those trying to watch their weight.
Healthier Soda Substitute
For those looking to quit a sugary soda habit, plain carbonated water is an excellent alternative. It satisfies the craving for a fizzy drink without the empty calories, high fructose corn syrup, and other unhealthy additives found in soft drinks.
Potential Risks and Considerations
While generally safe, there are some potential downsides to daily carbonated water consumption, particularly for certain individuals or when consumed improperly.
Dental Health and Enamel Erosion
One of the biggest concerns with carbonated water is its effect on teeth. The infusion of carbon dioxide creates carbonic acid, making the water slightly more acidic than still water, though far less acidic than sugary soda or fruit juice. Over long periods of frequent exposure, this can cause mild erosion of tooth enamel. This risk increases significantly with flavored sparkling waters, which often contain citric acid and other flavor additives.
To mitigate this risk:
- Choose plain, unflavored sparkling water.
- Drink it quickly with meals rather than sipping it throughout the day.
- Use a straw to minimize contact with your teeth.
- Rinse your mouth with plain water after drinking.
Bloating and Gas
For some people, the carbonation in sparkling water can lead to gastrointestinal discomfort, including bloating, gas, and burping. This is more likely for those who are sensitive to carbonated beverages or have conditions like Irritable Bowel Syndrome (IBS). Listening to your body is key; if you experience discomfort, it's best to reduce your intake or switch to still water.
Heartburn and GERD
Carbonated water can trigger or worsen symptoms of acid reflux, or Gastroesophageal Reflux Disease (GERD), for some individuals. The bubbles can increase pressure in the stomach, which can cause stomach acid to flow back up into the esophagus. If you have a history of heartburn, you may want to limit or avoid carbonated drinks.
Dispelling Common Myths
Bone Health
There is no scientific evidence to support the myth that carbonated water is bad for your bones. The confusion likely stems from older studies that linked cola beverages (which contain phosphoric acid and sugar) with reduced bone density in women. Plain sparkling water, devoid of these additives, has no such effect. In fact, some mineral waters contain bone-strengthening minerals like calcium and magnesium.
Kidney Stones
Plain carbonated water does not cause kidney stones. Maintaining good hydration is the cornerstone of kidney stone prevention, and both still and sparkling water contribute equally to this goal. However, the mineral content of bottled sparkling mineral water can vary by brand and may be a factor for those with specific kidney conditions, so it is always wise to consult a doctor.
Plain Sparkling Water vs. Sugary Soda
| Feature | Plain Sparkling Water | Sugary Soda |
|---|---|---|
| Calories | 0 | High (e.g., ~140 per 12 oz) |
| Added Sugars | 0 | High (e.g., 39g per 12 oz) |
| Dental Health | Minimally acidic (low risk) | Highly acidic with sugar (high risk of decay/erosion) |
| Bone Health | No negative effect | Can lower bone density, especially dark colas |
| Additives | Typically just water and CO2 | Often contains high fructose corn syrup, artificial colors, and phosphoric acid |
Conclusion
For most healthy adults, drinking plain carbonated water daily is a safe and healthy practice, providing an excellent alternative to sugary soft drinks. It contributes effectively to daily hydration goals, can aid digestion, and may even help with weight management by increasing satiety. The potential downsides, such as dental erosion or gastrointestinal discomfort, are often minimal with plain versions and can be managed through moderate consumption and good practices like drinking with meals. Ultimately, the key is moderation and being mindful of your body's response, especially if you have a sensitive stomach or GERD. When in doubt, prioritize plain sparkling water and always read the label to avoid unnecessary additives. You can read more about various carbonated beverages and their effects on health on the NIH website, which provides access to peer-reviewed studies.
