Key takeaways:
Sparkling water is a healthy and hydrating beverage, especially if you choose one that contains no added sugar.
Sparkling water is water that’s carbonated, meaning it contains carbon dioxide (CO2). The CO2 gives it its fizziness.
Other types of carbonated waters include seltzer water, club soda, and mineral water. These beverages differ slightly from one another but offer similar hydrating benefits.
Some people may experience mild symptoms from too much sparkling water, such as bloating or gas.
Bubbly, crisp, and refreshing — it’s no surprise more people are turning to sparkling water.
With its rising popularity, you may wonder if you should add it to your beverage list. You might be curious: Is it a good replacement for soda? Can I get all the benefits of regular water by drinking sparkling water? We have the answers.
What is sparkling water?
Sparkling water is carbonated water, which means it contains carbon dioxide (CO2). The carbonation is what gives it its fizziness.
Traditionally, the term sparkling water has referred to water that comes from springs. This means it’s naturally carbonated and includes minerals, such as sodium, magnesium, and calcium. But most people use the term “sparkling water” to refer to any water with carbonation added to it, either naturally or artificially.
In this article, we use the term sparkling water as an umbrella term to refer to the various types of carbonated water. These carbonated water drinks may seem similar, but they actually vary slightly:
Seltzer water: This is plain water infused with pressurized CO2. Many people use the terms sparkling water and seltzer water interchangeably.
Club soda: Also called soda water, club soda is like seltzer water but with added minerals such as potassium sulfate and sodium bicarbonate. It has a slightly salty taste.
Mineral water: This water can be sparkling or still (not sparkling). The FDA says that to classify as mineral water, the water must come from an underground source. It also must have naturally occurring minerals in specific amounts.
All these sparkling waters are widely available in different brands and flavors — both natural flavors and those with added sugars/syrups.
Note that tonic water is often grouped in with these waters because it’s a seltzer-like carbonated water. But it’s a little different from the others on this list. Typically used as a mixer for cocktails, tonic water contains quinine and added sugar/sweeteners to counteract quinine’s bitterness.
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What’s the best drink to stay hydrated? Water may be best for day-to-day hydration, but there are times when other drinks may be an even better choice.
Is sparkling water bad for you?
In general, plain sparkling water beverages aren’t bad for you. Below, we address specific concerns some people have with these beverages.
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Is it bad for digestion?
Too much carbonation from any type of fizzy beverage may cause bloating, gas (causing burping), and fullness for some people. But these symptoms are generally mild. If you do experience these symptoms and find them uncomfortable, consider cutting back to an amount that feels good.
As for the science, here’s what’s known. Bubbly beverages can make your stomach expand, and some tend to be acidic (like ones with added citric acid). For these reasons, it’s thought that they may make acid reflux worse. But research on the topic has not found any solid evidence this is true. In fact, some studies show that sparkling water may even help with mild acid reflux symptoms and indigestion.
What about dental health?
According to the American Dental Association (ADA), sparkling water is generally fine for teeth. This is especially true when compared to sugary beverages such as soda.
But citrus-flavored sparkling waters tend to have a slightly higher acid level which may increase damage to your teeth’s enamel. And, unlike tap water, bottled sparkling waters don’t have the dental benefits of added fluoride. Using an at-home sparkling water machine is an excellent way to make sparkling water that still contains fluoride, which is necessary for long-term dental health.
Can sparkling water damage my bones?
No. If you’re drinking plain sparkling water, you won’t be getting any type of additive that can contribute to bone loss.
But it’s worth noting that additives in cola like sugar and caffeine may contribute to bone loss. So, it’s best to limit the amount of colas and other sugary beverages that you drink.
What about sugar? Is it a problem with sparkling water?
It might surprise you to learn that sugary drinks are the leading sources of added sugar for people in the U.S. But is sparkling water part of the problem? The short answer is: It doesn’t have to be. When shopping for sparkling water, take a look at the nutrition labels on the back of the cans and choose one with no added sugar.
If you want to buy flavored water, look for ones with small amounts of added fruit juice or “essence.” Or add your own flavors to flavor it naturally. Fresh or frozen peaches, berries, and pineapple are all flavorful options. Even adding in fresh cucumbers provides a refreshing taste.
You can also add in fresh herbs like mint or rosemary, which add a fun flavor twist. Try muddling the herbs for a more intense flavor, and pair with different fruits for more of a flavor boost.
Does sparkling water hydrate you?
Yes, plain sparkling water may be just as hydrating as still water. One study tested 13 different common beverages — including sparkling water and a sports drink — to see how hydrating they were compared to still water. Each participant hydrated with water, and then was given additional hydration from a random test liquid. Urine output and body mass were measured to determine how well each drink hydrated compared to water. Sparkling water and still water were found to be similarly hydrating to the study participants. More studies are needed to confirm the hydration abilities of sparkling water, though.
Benefits of sparkling water
There are several benefits of sparkling water, including:
Promotes hydration: Sparkling water can be as hydrating as regular water. If you choose sparkling water without added sugar, it’s an excellent beverage to help you stay hydrated.
Reduces soda intake: If you’re trying to reduce your soda consumption, sparkling water can be a good alternative. It’s similarly fizzy, but better for you.
Supports weight management: Sparkling water, like regular water, may help you manage your weight. Studies have shown that carbonated water helps keep you full longer.
The bottom line
With more and more people drinking carbonated beverages, many wonder: Is carbonated water bad for you? Sparkling water and other carbonated waters are refreshing beverages, especially if you’re using them in place of sugary drinks. You can have fun by adding in different flavors or by choosing different naturally flavored carbonated waters that are available. Cheers!
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