Lifestyle & Habits

Is sparkling water good for you?

September 13, 2024

Seltzer can be healthy — just check the ingredients.

Fizzy and refreshing, sparkling water is a go-to beverage for many. But is it healthy? It can be for most people, if you check the label and drink in moderation. And it’s a great alternative to soda, juice and sports drinks that are full of sugar or artificial sweeteners.

What is sparkling water?

Sometimes called seltzer or fizzy water, sparkling water is made by infusing carbon dioxide into regular water. Often sodium carbonate is added to help the water absorb carbon dioxide, leading to the name “soda water.” There are several kinds:

• Seltzer is carbonated water and may contain sugar or flavoring.
• Mineral water comes from a spring or well and is naturally carbonated. It contains minerals from their water source, usually calcium or magnesium.
• Club soda is carbonated water with added minerals that may taste a little salty.
• Tonic water is carbonated water that contains quinine, a bitter substance from the cinchona tree. Often sugar or sweetener is added to balance the bitter flavor.

“Limit drinking tonic water,” says Grace Guerrier, MD, a Geisinger internal medicine physician.  “It contains small amounts of quinine, which can cause symptoms like stomachache, headache, ringing ears and irregular heartbeat. Children shouldn’t drink tonic water.”

Benefits of sparkling water

Compared to sugary drinks, sparkling water is a healthier option. For most, it offers few downsides and is fine to replace a glass of water once or twice a day.

Hydrates

Sparkling water is just as hydrating as plain water. The carbonation doesn’t cause dehydration.

Improves digestion

Studies have found sparkling water may calm indigestion and relieve constipation. If you have trouble swallowing, it might help you swallow harder and more completely.

Replaces sugary drinks and diet sodas

To cut calories, replace your soda or energy drink with sparkling water. It’s also healthier than diet soda, which has artificial sweeteners that have been linked to diabetes. And if you want to cutback on alcohol, sub in seltzer.

Makes you feel fuller

“Some studies find that sparkling water can make you feel more full than plain water and digest your food more slowly,” says Dr. Guerrier. “Pair this with less sugar, and it can be a helpful tool in weight loss.”

When is seltzer “bad” for you?

While it’s generally healthy, don’t overdo it with the sparkling water. Those bubbles can have drawbacks, especially if you have certain medical conditions.

Gas and irritated digestion

You might find the carbonation creates gas and bloating. If you have irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), the carbonation can irritate your system and make your symptoms worse.

“After bariatric surgery, you should avoid any carbonation because it can expand your new digestive system and cause severe discomfort,” says Dr. Guerrier.

Acid can harm tooth enamel

“Sparkling water may contain minerals, whether natural or infused during the process of carbonation, that can lead to changes in your tooth enamel,” Dr. Guerrier warns. Anything that includes citric acid, phosphorous or sugar can contribute to enamel erosion.

Salt content

If you’re cutting back on salt, be aware there’s sodium in sparkling water. Club soda has the most, with about 75 to 95 mg per can or bottle. 

Artificial sweetener

Some flavored sparkling water uses artificial sweeteners to enhance taste with fewer calories. And while they’re generally considered safe, overconsuming artificial sweeteners may be bad for your health. Studies suggest they could contribute to weight gain and diabetes and disrupt gut bacteria. If you like your water flavored, try adding fruit to unflavored sparkling water.

Caffeine

Certain types of sparkling water — even those with the same or similar brand names — can contain varying levels of caffeine. If you’re sensitive, check the label. Caffeine is not recommended for children.

“Sparkling water — non-alcoholic of course — can be a great tool to decrease your sugar intake while staying hydrated,” says Dr. Guerrier. “Drink in moderation to support a healthy lifestyle.”

Healthy EatingNutrition