What happens if we drink sparkling water daily? Exploring the benefits and risks

October 10, 2025 •

4 min read

Over 60% of people globally drink some form of bottled water, and for many, sparkling water has become a popular daily choice. But beyond the refreshing fizz, what happens if we drink sparkling water daily? This article explores the scientific evidence behind the benefits and potential downsides.

Quick Summary

Plain sparkling water is a hydrating, calorie-free alternative to sugary drinks with potential digestive benefits, but some individuals may experience dental erosion or bloating. Check labels for added sugars, acids, and sodium.

Key Points

Hydrates Effectively: Plain sparkling water is just as hydrating as still water and is a great way to meet your daily fluid needs.
Aids Digestion: For many, sparkling water can improve swallowing and relieve indigestion or constipation, though it may cause bloating in sensitive individuals.
Dental Risk is Low (for plain): Unsweetened sparkling water poses a minimal risk to dental enamel compared to sugary sodas, but excessive consumption is mildly acidic.
Avoid Added Sugars: Always choose plain sparkling water to avoid added calories and high acidity from flavors and artificial sweeteners.
No Impact on Bone Health: The myth that sparkling water weakens bones is untrue; it's dark colas with phosphoric acid that are the concern.
Excellent Soda Substitute: Offers the desired fizz of soda without the calories, sugar, or artificial ingredients, making it an effective tool for weight management.

The Benefits of Daily Sparkling Water

For many, sparkling water offers a welcome change from plain tap water, and its benefits extend beyond just hydration.

Effective Hydration and Weight Management

Like its still counterpart, sparkling water is just as effective at hydrating the body. This is crucial for overall health, affecting everything from energy levels to kidney function. For those who find plain water boring, the fizz and flavor can encourage them to drink more and meet their daily fluid goals. Furthermore, for individuals trying to manage their weight, unsweetened sparkling water is an excellent substitute for sugary sodas and juices. It provides the satisfying sensation of a carbonated drink without the empty calories, helping to reduce overall calorie intake. The carbonation may also increase feelings of fullness, or satiety, which can help curb overeating.

Supports Digestive Health

Sparkling water can be a friend to your digestive system in several ways. Research suggests it may improve swallowing ability, particularly in older adults. The carbonation can also provide relief for some people suffering from indigestion and constipation. The bubbles can stimulate the nerves responsible for digestion and help move food through the gastrointestinal tract more efficiently. This can lead to a reduction in symptoms like stomach pain and a greater sense of regularity.

Potential Heart and Bone Health Benefits

While more research is needed, some studies indicate that drinking sodium-rich sparkling mineral water may improve heart health markers. One study showed a decrease in LDL ('bad') cholesterol and blood sugar levels, while increasing HDL ('good') cholesterol. Contrary to an old myth, plain sparkling water does not harm bone health. The claim was primarily linked to dark colas containing phosphoric acid, which sparkling water lacks. In fact, certain sparkling mineral waters containing calcium and magnesium may even provide bone-boosting benefits.

Potential Risks and Considerations of Daily Consumption

While plain sparkling water is generally safe and beneficial, daily consumption requires being mindful of potential downsides, especially regarding dental health and digestion for sensitive individuals.

Dental Health Concerns

The main risk associated with sparkling water is its mild acidity. When carbon dioxide dissolves in water, it forms carbonic acid. While significantly less erosive than sugary sodas, which can be 100 times more damaging, prolonged, frequent exposure to this acid could potentially wear down tooth enamel over time. This risk is amplified with flavored sparkling waters that often contain added citric or phosphoric acid. To mitigate this risk, dentists recommend drinking plain sparkling water in moderation, consuming it with meals, or rinsing your mouth with still water afterward. Using a straw can also help direct the liquid away from your teeth. Fluoridated tap water remains the best choice for protecting dental health.

Gas, Bloating, and Acid Reflux

For some people, the carbon dioxide gas in sparkling water can lead to uncomfortable bloating, gas, and burping. Individuals with irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD) may be particularly sensitive to carbonated beverages and find that they trigger or worsen their symptoms, such as heartburn. In these cases, opting for still water is a wiser choice.

The Dangers of Additives

Not all sparkling waters are created equal. Many flavored varieties contain hidden sugars, artificial sweeteners, or excessive sodium. These additives can negate the health benefits of sparkling water. High sugar content can lead to weight gain, tooth decay, and other health issues, while excess sodium can be problematic for those with high blood pressure or kidney conditions. Always check the nutrition label and opt for plain, unflavored sparkling water when possible. Some brands may also contain PFAS 'forever chemicals', though levels are typically below voluntary limits.

Plain Sparkling Water vs. Flavored Sparkling Water vs. Still Water


Feature	Plain Sparkling Water	Flavored Sparkling Water	Still Water
Hydration	Excellent. Just as effective as still water.	Excellent. Typically just as hydrating, but watch additives.	Excellent. The purest form of hydration.
Calorie Content	Zero calories.	Can contain calories from added sugars.	Zero calories.
Sugar Content	Zero grams.	Varies significantly. Can contain high amounts.	Zero grams.
Dental Impact	Low risk, but can cause minor erosion with frequent, excessive consumption.	Higher risk of enamel erosion due to added acids and sugar.	Safe for teeth; does not cause erosion.
Digestive Impact	Can aid digestion and satiety for many. Can cause bloating for sensitive individuals.	Varies; can cause bloating, gas, and acid reflux due to carbonation and additives.	Least likely to cause digestive issues from gas.

Conclusion: Finding the Right Balance

For most people, drinking plain sparkling water daily is a healthy and hydrating habit, serving as a great zero-calorie alternative to sugary sodas. It provides a refreshing fizz that can make it easier to meet your fluid intake goals. However, individuals with sensitive stomachs, IBS, or acid reflux should monitor their intake for potential bloating and discomfort. Furthermore, dental health considerations are important for frequent consumers, though the risk is minor compared to other acidic drinks.

The key is moderation and being a mindful consumer. Opt for plain sparkling water without added sugars, artificial sweeteners, or excess sodium. Incorporating it alongside regular tap water, especially fluoridated water for its dental benefits, provides the best of both worlds. Listen to your body and adjust your intake based on how you feel. Plain sparkling water is not a health risk; rather, it’s a versatile and refreshing beverage that can be part of a balanced diet.

For more expert guidance on hydration and nutrition, you can visit the comprehensive resources on the Mayo Clinic website.

Frequently Asked Questions

Daily consumption of plain sparkling water poses a very low risk to dental health compared to sugary or acidic drinks. The carbonic acid it contains is far less erosive than the ingredients found in soda. However, flavored varieties with added citric acid or sugar are more harmful to enamel.

Yes, for some people, the carbon dioxide gas in sparkling water can lead to bloating, gas, and burping. This is especially common for individuals with sensitive gastrointestinal systems, like those with IBS or GERD.

Yes, research has shown that plain sparkling water is just as hydrating as regular, still water. The carbonation does not affect your body's ability to absorb and utilize the water effectively.

No, this is a myth. Research has debunked the claim that sparkling water negatively affects bone density. The misconception often stems from studies linking dark colas, which contain phosphoric acid, to lower bone mineral density.

For most people with healthy kidneys, plain sparkling water is safe. However, flavored or mineral-rich sparkling waters can contain additives like sodium that might be a concern for those with kidney disease or high blood pressure. Always consult a doctor for personalized advice.

Unsweetened sparkling water can aid in weight loss by serving as a healthy, zero-calorie alternative to sugary beverages. Its carbonation may also increase feelings of fullness, helping to reduce calorie intake throughout the day.

To protect your teeth, drink plain sparkling water in moderation, ideally during meals. Consider rinsing your mouth with plain water afterward and using a straw to minimize direct contact with your teeth. Also, maintain excellent oral hygiene.