Is Carbonated Water Good or Bad for You? An In-Depth Look at the Science
Sparkling beverages offer hydration perks without risking tooth enamel or bone integrity.
As more people swap sugary sodas for the crisp bubbles of carbonated water, questions continue to bubble up: Is carbonated water really a healthy alternative? Could it affect your bones or teeth? Does it hydrate as well as regular water—or could it actually be bad for you?
This comprehensive guide breaks down the latest nutrition science and expert advice to set the record straight about the safety and benefits of drinking carbonated water, commonly called sparkling water, seltzer, or club soda.
What Is Carbonated Water?
Carbonated water is simply water infused with carbon dioxide gas under pressure, creating the bubbles and fizz people enjoy. It can be naturally carbonated, sourced from springs containing dissolved gases, or artificially carbonated by injecting pressurized CO2 into still water. Some carbonated waters contain minerals like sodium or calcium either naturally or after minerals are added.
- Sparkling water: Usually refers to natural mineral water with carbonation.
- Seltzer: Plain carbonated water with no minerals or flavors added.
- Club soda: Carbonated water with added minerals.
- Tonic water: Contains added sweeteners and quinine for a bitter taste, and is not a calorie-free or sugar-free beverage.
Is Carbonated Water Hydrating?
One of the main concerns about carbonated water is whether it’s as hydrating as still, flat water. Research shows carbonated water is just as effective at hydrating you as plain water. In hydration studies, there was no difference in hydration status between people drinking still water and those consuming carbonated water, even when tested over several hours. Some people even find they drink more water when it’s fizzy, due to its appealing taste, which can actually improve their overall fluid intake.
Ingredients to Watch: Added Sugars, Sweeteners, and Acids
Not all carbonated beverages are equal. While plain carbonated water is generally healthy, some types—especially those marketed as flavored sparkling waters, sodas, or energy drinks—may contain ingredients that impact your health.
- Added sugars: Raise calorie content and are associated with weight gain, metabolic issues, and dental erosion.
- Artificial sweeteners: Some research suggests possible effects on gut bacteria and metabolism, but more research is needed.
- Citric acid or phosphoric acid: Can increase acidity and the potential for tooth enamel erosion, especially in flavored and diet sodas. Club soda rarely contains these but flavored waters often do.
- Caffeine: Sometimes added to sparkling waters or sodas; high intake can lead to dehydration or calcium loss via increased urine output.
What others are reading
Bottom line: Always check the label—look for products with no added sugars, acids, or artificial ingredients if you want the healthiest beverage.
Does Carbonated Water Damage Teeth?
A common myth is that sparkling water erodes dental enamel just like sodas. The reality is more nuanced. The process of carbonation turns water slightly more acidic (carbonic acid), but this acidity is much milder than the acids in sodas and fruit juices.
- Plain carbonated water: Mildly acidic, but research shows soaking human teeth in sparkling water does not erode enamel significantly compared to still water.
- Flavored sparkling water: Much more acidic due to added fruit essences and sometimes added sugars, so these can contribute to enamel erosion. Their effect, while present, is much lower than sodas.
- Sugar-sweetened sodas: Highly acidic and sugary; 100 times more corrosive than plain sparkling water.
Tooth Tips:
- If you’re concerned about dental health, drink carbonated water through a straw to minimize contact with teeth.
- Plain sparkling water is very unlikely to damage teeth, but avoid sipping flavored or sweetened varieties frequently throughout the day.
Does Carbonated Water Affect Bone Health?
There is a persistent myth that all forms of carbonated water can harm bone density, increasing the risk of osteoporosis. This misconception likely arose from early studies linking cola consumption (which contains phosphoric acid and caffeine) to lower bone density.
- Plain carbonated water: Contains no phosphoric acid and is not linked to calcium loss or bone weakening. Some studies even suggest certain carbonated mineral waters may improve bone health.
- Cola beverages: The cause for concern due to their phosphorus and caffeine content, both of which can impact calcium metabolism or displace calcium-rich beverages in the diet.
Unless carbonated water replaces calcium-rich beverages in your diet, there’s no risk to your bones. Ensure you still meet your calcium needs from milk, leafy greens, or fortified foods.
Does Carbonated Water Cause Bloating or Digestive Problems?
Because of the bubbles, carbonated water can cause a sensation of fullness or minor bloating, which is usually temporary. For most people, this is harmless—and may actually be welcome if you’re aiming to feel fuller and eat less.
- Satiety: Research suggests that carbonated water can help suppress appetite by promoting a feeling of fullness.
- Bloating: Those with sensitive digestive systems, including people with irritable bowel syndrome (IBS), may experience increased gas or discomfort from carbonated drinks, and may want to moderate intake.
- No link to serious GI conditions: Carbonation itself does not cause ulcers or chronic digestive disease.
Can Carbonated Water Help With Weight Management?
Switching from sugary sodas to plain carbonated water can lead to reduced calorie intake. Bluntly, if you use carbonated water to replace high-calorie drinks, you’ll reduce your sugar, calorie, and carbohydrate intake, supporting weight control or loss.
- Some studies show carbonated water helps people feel full, which makes it easier to consume fewer calories during meals and snacks.
- No evidence suggests carbonated water causes significant weight gain on its own—issues arise from those sweetened or high-calorie varieties.
- Drinking it before meals can help reduce hunger and portion sizes.
Comparison Table: Plain Water vs. Carbonated Water vs. Soda
| Beverage | Hydration | Calories | Tooth Impact | Bones | Other Notes |
|---|---|---|---|---|---|
| Plain Still Water | Excellent | 0 | Neutral | No effect | Gold standard |
| Plain Carbonated Water | Excellent | 0 | Mild, low risk | No effect | May aid fullness |
| Flavored/Sweetened Sparkling Water | Excellent | Varies, can be high | Moderate erosion risk | Depends on ingredients | Check label |
| Soda (Cola, etc.) | Good | High | High erosion risk | Possible decrease (if cola) | Empty calories |
Common Myths About Carbonated Water
- Myth: Carbonated water leaches calcium from bones.
Fact: There’s no evidence for this. Only colas with phosphoric acid increase risk. - Myth: Sparkling water causes significant tooth decay.
Fact: The risk is minimal, especially for plain varieties. Soda and sweetened drinks are much worse. - Myth: It dehydrates you.
Fact: Research shows it’s as hydrating as still water. - Myth: It can cause ulcers or kidney stones.
Fact: There’s no scientific evidence supporting this.
Who Should Be Cautious?
- People with sensitive stomachs, IBS, or digestive disorders may want to limit intake due to potential for increased bloating and gas.
- Those with ongoing dental erosion concerns should avoid frequent consumption of flavored or acidic sparkling waters; stick with plain varieties and rinse mouth with water occasionally.
- Anyone replacing calcium-rich beverages with carbonated water should ensure they get enough dietary calcium from other sources.
Quick Tips for Enjoying Carbonated Water Healthfully
- Choose plain, unsweetened carbonated water for daily drinking.
- Check the ingredient list to avoid added sugars, artificial sweeteners, and acids.
- Use a straw to limit contact with teeth if you have dental concerns.
- If you enjoy flavored options, reserve them for an occasional treat rather than all-day sipping.
- Drink water (plain or carbonated) to quench thirst rather than turning to sodas, sports drinks, or juices.
Frequently Asked Questions (FAQs)
Q: Can carbonated water replace plain water completely?
A: Yes, as long as it’s unsweetened and unflavored, carbonated water can count toward daily hydration goals just as well as still water.
Q: Will drinking carbonated water weaken my bones?
A: No. Only colas and some sodas with phosphoric acid have been linked to lower bone density. Plain carbonated water is not associated with bone loss.
Q: Is sparkling water safe for kids?
A: Yes, but avoid sweetened or flavored versions. For children with dental issues or digestive sensitivities, moderation is wise.
Q: How does sparkling water affect digestion?
A: The bubbles can cause mild bloating or make you feel full. It may not suit people with digestive disorders like IBS but is otherwise safe and even beneficial for satiety.
Q: Does sparkling water erode tooth enamel?
A: The effect is minimal for plain carbonated water. Flavored or acidic varieties may have a more pronounced, but much lower, effect than sodas. Drinking with a straw can help, as can rinsing the mouth with plain water afterward.
Q: Are there minerals in all types of sparkling water?
A: No. Natural mineral waters may contain added calcium or magnesium, while seltzer and many commercial sparkling waters have minimal minerals. Always check the label for nutrient content if desired.
Q: Is there a best time to drink carbonated water?
A: Timing is flexible. Drinking before or with meals may help promote fullness. Avoiding late-night fizzy drinks may be helpful for those prone to indigestion.
Summary: Should You Drink Carbonated Water?
Plain carbonated water is a safe, healthy, and hydrating beverage for most people. It offers the same hydration benefits as still water, may aid appetite control, and is a helpful way to cut back on sweeter, more harmful beverages. To maximize health benefits:
- Choose plain over flavored or sweetened types
- Monitor dental and digestive sensitivities
- Ensure you’re still consuming enough calcium—especially if swapping out milk or yogurt for bubbly alternatives
When in doubt, consult your healthcare provider or a dietitian for advice tailored to your needs. Enjoy your bubbles with confidence!
References
- https://www.scripps.org/news_items/5224-are-carbonated-beverages-harming-your-health
- https://fitwell.recreation.ucla.edu/file/27a0358b-896a-4c8e-bab9-30b5ad4e51a9
- https://www.medicalnewstoday.com/articles/is-carbonated-sparkling-water-bad-for-you
- https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/2023/may/is-carbonated-water-good-for-you
- https://health.clevelandclinic.org/is-sparkling-water-healthy
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5702778/
- https://www.webmd.com/diet/sparkling-water-health-benefits
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