Which sparkling water is the healthiest for you?

Sparkling water's popularity has soared, with market data showing a continued rise in its consumption as a healthier alternative to sugary drinks. But with so many options available—from seltzer to sparkling mineral water—it can be challenging to determine which sparkling water is the healthiest for you. This guide breaks down the different types and what to look for to make an informed choice.

Quick Summary

This guide examines the differences between sparkling water types, highlighting health benefits like hydration and digestion aid, while addressing dental and digestive concerns. It outlines how to choose the healthiest brands by scrutinizing ingredients and avoiding unwanted additives.

Key Points

• Plain Seltzer or Sparkling Mineral Water is Healthiest: Unflavored options are the top choice for daily hydration without added sugars, sodium, or artificial ingredients.

• Check for Added Sweeteners: Always read the label to ensure no sugar, artificial sweeteners, or high-fructose corn syrup have been added, as these can negate health benefits.

• Mineral Water Offers Extra Nutrients: Naturally sourced mineral water, like Gerolsteiner, can provide beneficial minerals such as calcium, magnesium, and bicarbonate, aiding in digestion and bone health.

• Consider Dental Health: Due to its mild acidity, sparkling water can affect tooth enamel over time. Moderation, using a straw, and choosing unflavored options can help protect your teeth.

• Avoid Club Soda for Low-Sodium Diets: Club soda contains added sodium salts, making it a less suitable choice for those monitoring their sodium intake compared to seltzer or mineral water.

• Listen to Your Gut: Carbonation can cause bloating or reflux in some people, so pay attention to your body's signals and moderate consumption if necessary.

Understanding the Different Types of Sparkling Water

Navigating the bubbly world of sparkling water requires understanding the key differences between the major types. Not all fizzy waters are created equal, and their source, processing, and added ingredients can significantly impact their nutritional profile.

Sparkling Mineral Water

True sparkling mineral water originates from natural springs or wells. During its journey through underground rock layers, it absorbs minerals like calcium, magnesium, and sodium, which contribute to its distinct flavor and potential health benefits. It can be naturally carbonated or have carbonation added during bottling to ensure consistent fizz. Brands like Gerolsteiner and San Pellegrino are popular examples, offering significant mineral content.

Seltzer Water

Seltzer is simply plain water that has been artificially infused with carbon dioxide. It does not contain any added minerals or sodium, resulting in a clean, neutral taste. This neutrality makes it a popular base for natural fruit flavorings or essences, such as those found in brands like LaCroix, Bubly, and Waterloo. Seltzer water is a great calorie-free and sugar-free choice, but consumers should be aware that "natural flavors" may involve some chemical processing.

Club Soda

Similar to seltzer, club soda is artificially carbonated water. The key difference is the addition of mineral salts, such as sodium bicarbonate and potassium sulfate, which are added to neutralize acidity and enhance its flavor. This gives club soda a slightly salty or mineral-like taste. While these added minerals are not necessarily unhealthy, those watching their sodium intake may prefer seltzer or unflavored mineral water.

Health Benefits of Drinking Sparkling Water

Opting for sparkling water, especially unflavored varieties, offers several key health advantages over sugary sodas and juices.

• Promotes Better Hydration: For those who find plain water unappealing, sparkling water can make staying hydrated more enjoyable. Studies show that it hydrates just as effectively as still water, though some prefer still water during high-intensity exercise.
• Supports Digestive Health: Research suggests carbonated water can improve swallowing ability and alleviate indigestion and constipation. The bubbles can help expel trapped gas, and mineral-rich varieties like Gerolsteiner may even have a soothing, acid-neutralizing effect.
• Helps Weight Management: The carbonation in sparkling water can help you feel fuller faster, which may reduce overall calorie intake and assist with weight management.
• Excellent Soda Alternative: Switching from sugary sodas to sparkling water can drastically reduce your sugar and calorie intake, lowering your risk for associated health issues like weight gain, type 2 diabetes, and tooth decay.

Potential Downsides and How to Mitigate Them

While generally healthy, sparkling water is not without its considerations, particularly for those with sensitivities.

Dental Erosion

Due to the carbonation process, which creates carbonic acid, sparkling water is more acidic than still water. While much less damaging than sugary sodas or fruit juices, excessive consumption could potentially weaken tooth enamel over time. Flavored varieties, especially citrus ones, can increase this risk due to added citric acid.

To protect your teeth:

• Drink plain, unflavored sparkling water more often.
• Drink with meals to help neutralize acidity.
• Use a straw to minimize contact with teeth.
• Rinse your mouth with plain water after consumption.

Digestive Discomfort

For some individuals, the carbon dioxide bubbles can cause bloating, gas, or belching. Those with pre-existing gastrointestinal conditions like Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD) may find their symptoms exacerbated by carbonated beverages. If you notice increased discomfort, it may be best to moderate your intake or switch to still water.

Other Additives

Certain brands add more than just natural flavors. Always read the label to check for hidden sugars, artificial sweeteners (like sucralose or aspartame), or higher sodium content, which can be found in some club sodas. Opt for options with the fewest ingredients and avoid tonic water, which contains added sugar.

Comparison Table: Which Sparkling Water is Healthiest?

Feature	Sparkling Mineral Water	Seltzer Water	Club Soda	Flavored Seltzer
Mineral Content	High; naturally occurring (Calcium, Magnesium)	None added; purified	Added mineral salts (Sodium, Potassium)	None added; purified
Source	Natural springs/wells	Water + added CO2	Water + added CO2 & minerals	Water + added CO2 & natural flavors
Sodium	Variable (often low, but depends on brand)	Zero added	Added sodium salts	Zero added (unless specified)
Health Benefits	Hydration, minerals, digestion	Hydration, soda alternative	Hydration, minerals (check sodium)	Hydration, taste variety
Drawbacks	Potentially higher cost	Potential dental erosion with overuse	Added sodium, distinct taste	Added acids, potential for tooth erosion
Key Brands	Gerolsteiner, San Pellegrino	LaCroix, Bubly, Waterloo	Canada Dry, Schweppes	Spindrift (real fruit), Waterloo

Recommendations for Choosing the Healthiest Option

1. Prioritize Plain Varieties: Unflavored sparkling water, whether mineral or seltzer, is the safest bet for daily consumption as it avoids extra ingredients and added acids that could harm dental enamel.
2. Read the Ingredient List: Always check the label. The healthiest options contain only water and carbonation. If it's flavored, look for brands that specify real fruit juice or essences and have no added sweeteners or sodium. Brands like Spindrift use real fruit puree and juice, while others rely solely on "natural flavors".
3. Consider Mineral Content: For an added health boost, naturally carbonated mineral water is a great choice, as it provides essential minerals like calcium and magnesium. Compare brand labels, as mineral levels vary significantly depending on the source.
4. Listen to Your Body: Pay attention to how your body reacts. If you experience bloating, gas, or acid reflux, reducing your intake or switching to still water may be necessary.
5. Look for BPA-Free Packaging: Some brands, like Waterloo, ensure their products come in BPA-free cans, which is a good consideration for long-term health.

Conclusion

While plain, unflavored sparkling water and seltzer are generally the healthiest options for regular consumption, the ideal choice depends on your personal health goals and preferences. For a simple, hydrating, and zero-calorie bubbly drink, purified seltzer is an excellent choice. If you seek added minerals for bone and digestive health, high-mineral sparkling water is the winner. Ultimately, by reading labels and understanding the types of sparkling water available, you can confidently choose the healthiest option to help you stay hydrated without compromising your well-being. By choosing simple, clean options, sparkling water can be a valuable tool in reducing the consumption of sugary drinks and maintaining overall health.

Frequently Asked Questions

Is sparkling water as hydrating as regular water?

Yes, sparkling water is just as hydrating as regular still water. The added carbonation does not affect your body's ability to absorb the water.

Does sparkling water harm tooth enamel?

Sparkling water is slightly more acidic than plain water due to carbonation, but it is much less erosive than sugary sodas or juices. To minimize any risk, drink in moderation, use a straw, and rinse with plain water afterward.

What is the healthiest sparkling water for someone watching their sodium intake?

For those watching sodium, unflavored seltzer water or low-sodium sparkling mineral water is the healthiest choice. Always check the label, as club soda has added sodium.

Can sparkling water cause bloating or gas?

Yes, for some individuals, the carbon dioxide bubbles in sparkling water can cause bloating, gas, or belching. People with IBS or GERD may be more sensitive to these effects.

Is flavored sparkling water healthy?

Flavored sparkling water can be healthy if it is free of added sugars, artificial sweeteners, and high sodium levels. Brands using real fruit juice or essences, like Spindrift or Waterloo, are good options, but their added acidity can increase the risk of dental erosion over time.

What is the difference between sparkling mineral water and seltzer?

Sparkling mineral water comes from a natural spring and contains naturally occurring minerals. Seltzer is regular water that has been artificially carbonated and does not contain added minerals.

How can I tell if a sparkling water is healthy?

To find a healthy sparkling water, look for a short ingredient list, ideally containing just water and carbonation. Check the nutrition facts to ensure zero sugar, zero calories, and minimal or no sodium.