Is Sparkling Water Good for You? Pros and Cons of Carbonated Water

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Is Sparkling Water Good for You? Pros and Cons of Carbonated Water

Cracking open a can of carbonated water may sound like hydration in the making, but is there something in those bubbles that’s actually bad for you? If you regularly enjoy fizzy water or you’re raring to replace your H2O with a more interesting alternative, you may be wondering if sparkling water is good for you.

It’s a fair question. While the nutrition label on plain sparkling water touts zero calories, zero sodium, zero, well, everything, there’s a concern that the carbonation itself may have a negative impact on your dental or digestive health. But the bubbles may also have benefits.

Meet the experts: Nichole Dandrea-Russert, M.S., R.D., author and plant-based dietitian at purelyplanted.com; and Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., spokesperson of the Academy of Nutrition and Dietetics and founder of 360 Girls & Women.

“Carbonated water can be beneficial when it’s consumed as an alternative to sweetened carbonated beverages and energy drinks,” says Nichole Dandrea-Russert, M.S., R.D., author and plant-based dietitian at purelyplanted.com. “Drinking plain water is the best way to hydrate the body but there are options for those who do not like the taste of water, such as sparkling water,” adds Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., spokesperson of the Academy of Nutrition and Dietetics and founder of 360 Girls & Women.

Curious how often you can slug back those bubbles? Let’s dive deeper into the pros and cons of sparkling water.

What is carbonated water?

Plain carbonated water is simply water and carbon dioxide. In the case of sparkling mineral water, this gas naturally occurs in the water. If it’s artificially added to still water, that’s called seltzer. Club soda is similar to sparkling mineral water because it contains minerals and sodium, though these minerals are typically not naturally present; they’re added later.

Tonic water is more closely related to soda. It contains quinine for that classic bitter taste and sugar or high-fructose corn syrup. Since it’s not sparkling water, tonic water is not included in our discussion of the benefits and risks of bubbly.

Because club soda and sparkling mineral water contain sodium, their health effects differ slightly from plain carbonated waters like seltzer. More on that below.

Benefits of Sparkling Water

Promotes hydration

Sparkling water is just as hydrating as non-carbonated water, a 2016 study found, but your hydration levels will ultimately depend on how much liquid you drink. Bubbles may encourage drinking (and thus, hydrating) because you enjoy the taste, or they may make you feel full and you’ll prematurely stop hydrating. Some sparkling waters have minerals like potassium, sodium, calcium, and magnesium that may provide an additional boost in hydration, per Anderson-Haynes. While drinking sparkling water is one way to meet daily hydration needs, you can also quench your thirst with still water and hydrating whole foods, like fruits and vegetables, says Dandrea-Russert.

If trying to lose weight, it may encourage feelings of fullness

Carbonated water may elicit feelings of short-term fullness, according to one study published in the Journal of Nutritional Science and Vitaminology. “Increased satiety could potentially lead to fewer calories consumed at that meal, which may be beneficial for individuals who want to manage weight for health reasons,” says Dandrea-Russert.

A healthier alternative to soda

If a swig of soda water helps satiate your craving for actual soda, it can help you wane off one of the leading sources of added sugars in the American diet. “Sparkling water that contains no added sugar is a great alternative to soda that typically has added sugar and calories,” says Anderson-Haynes. Consider adding fresh fruit or herbs to your sparkling water to make it feel more special.

May relieve constipation

While consuming enough fiber and water are the most important factors in alleviating constipation, adding carbonated water on top of that could help, says Dandrea-Russert. Research is limited, but according to one small study published in the European Journal of Gastroenterology & Hepatology, carbonated water performed better than tap water in alleviating constipation. Worth a shot!

May help with persistent throat-clearing

Another problem carbonated water may solve? That chronic feeling of “something” at the back of your throat. One observational study with 72 participants found that regularly sipping ice-cold carbonated water improved the issue. The most severely affected patients had the greatest benefit, according to the study. If constant “ahems” disrupt your day, it’s worth trying.

Potential Risks of Sparkling Water

Harmful for tooth enamel over time

“The biggest concern with drinking carbonated water is tooth enamel erosion,” says Dandrea-Russert. When carbon dioxide reacts with water, it creates carbonic acid. Many carbonated waters have a pH ranging from 3 to 4, and that number only decreases (i.e. gets more acidic) if there is citrus or citric acid added to the carbonated water. According to the Oral Health Foundation, enamel can erode when exposed to anything with a pH less than 5.5, therefore it’s possible that regular consumption of carbonated water over time, especially the flavored varieties, may erode tooth enamel, explains Dandrea-Russert.

    In terms of both dental and overall health, however, plain sparkling water is a far better alternative than sugary sodas. One in vitro study showed sparkling mineral water was slightly more damaging to human teeth than still water but 100 times less damaging than soft drinks.

    May cause gastrointestinal upset

    “The carbon dioxide bubbles that are either naturally or artificially added to still water may cause burping, bloating, or gastrointestinal pain,” says Anderson-Haynes. “People who struggle with gut health concerns such as Gastroesophageal Reflux Disease (GERD) or Irritable Bowel Disease (IBD) should avoid sparkling water since it may trigger symptoms or flare-ups.” If you don’t have underlying gut health issues but you notice excess burping or gas when enjoying bubbly, it may be a good idea to scale back your intake.

    May influence kidney stone formation

    “High content of minerals may be of concern for individuals following medically prescribed diets for renal disease or kidney stones,” says Dandrea-Russert. “Some carbonated water brands add quite a bit of calcium.” While more research is needed, one study found the mineral content of sparkling water might influence kidney stone formation. If kidney health is a concern, talk to a urologist or nephrologist about your sparkling water intake or read labels to make sure the calcium content is within your allowance.

    The bottom line

    While current research doesn’t point to a limit on sparkling water consumption, Dandrea-Russert suggests sticking to one or two servings of unflavored sparkling water daily. If you’re drinking more acidic, flavored sparkling water, drink less to limit the potential for tooth enamel decay.

    Overall, registered dietitians agree carbonated water that contains no added sugar is a healthy alternative to sweetened carbonated beverages and energy drinks, which may be loaded with sugar and other additives. It’s also a great way to meet your hydration needs if you struggle to drink plain water.

    However, if dental, digestive, or kidney health is a concern, consider speaking with a doctor or registered dietitian to find alternative ways to improve hydration with ingredients that are right for you, says Anderson-Haynes.

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