Is Sparkling Water Good For You?

This beverage choice is hydrating and has no calories

Medically reviewed by Melissa Rifkin, MS, RD, CDN

Sparkling water is a refreshing and hydrating beverage—and it's extremely popular. In fact, people across the world collectively spend about $29 billion dollars annually on this fizzy, bubbly beverage.

All of this hype may make you wonder if sparkling water is good for you. But as long as you're choosing a sparkling water without added sugar or artificial sweeteners, you're making a good choice. Learn more about the health benefits—and a few potential drawbacks—of sparkling water below.

What is Sparkling Water?

Sparkling water is regular water that contains carbon dioxide, which makes it fizzy and bubbly. Other names for sparkling water include mineral water, seltzer water, club soda, soda water, and carbonated water. There also are many varieties of sparkling water on the market. These include:

• Natural sparkling water: This type of water is naturally found emerging from springs, then bottled for home use. It is also called mineral water, because it contains trace amounts of minerals such as calcium and magnesium.

• Machine-made sparkling water: This water is made by adding pressurized carbon dioxide to plain water. It can be machine-made and bottled in factories, or it can be made at home with carbonated water makers.

• Flavored sparkling water: Some commercial brands add natural or artificial fruit flavors to sparkling water. Common flavors include lemon, lime, grapefruit, and berry. Some sparkling waters are also sweetened with sugar or artificial sweeteners.

Potential Health Benefits of Sparkling Water

Similar to flat water, sparkling water is a calorie-free, sugar-free beverage that contributes to healthy hydration. It is an excellent beverage choice and offers several health benefits. Here are just a few.

Boosts Hydration

About 62% of the human body is made up of water. We lose fluids daily through urine, breath, and sweat, and these fluids needs to be replenished to stay hydrated.

Water is a wonderful beverage for hydration because it contains no calories and no sugar. You can choose either flat or sparkling water—they are equally hydrating. The effervescence of sparkling water adds some pizzazz for people who find flat water boring.

Promotes Digestion

There is not a lot of current research on the digestive health benefits of sparkling water, but some past studies show positive results. One older study found that sparkling water may help ease constipation.

And another small study found that sparkling water may increase the feeling of fullness during and after meals. This may help people with appetite control. Of course, these studies have not been replicated, so more research is needed on the effect of sparkling water on digestion.

Potential Drawbacks of Sparkling Water

While sparkling water can be a good option for hydration, there are some potential drawbacks—especially if it is your go-to beverage of choice. Here are some things to consider when choosing sparkling water.

May Cause Dental Erosion

Sparkling water is more acidic than plain water. However, one study found that plain sparkling water and flat water—despite different acid levels—had the same neutral effect on tooth enamel. The researchers determined that drinking plain, unsweetened sparkling water will not damage your teeth.

That said, flavored or sweetened sparkling water may be more problematic. According to the American Dental Association (ADA), sparkling water with added citrus is even higher in acid than regular sparkling water, which increases the risk of damaging tooth enamel.

Lemon or lime sparkling water is fine to drink occasionally, but it is best enjoyed as part of a meal rather than as something you sip all day. Saliva in the mouth neutralizes the acid in the sparkling water, helping to prevent tooth erosion. However, sipping it all day constantly exposes teeth to acid, which can cause more damage.

The ADA also says that sparkling water with added sugars can increase the risk of developing cavities. Choose unsweetened sparkling water most often.

Related: Is Flavored Water Good For You?

May Cause Gas or Belching

Some people find that the carbon dioxide in sparkling water may cause belching, gas, and bloating. For others, carbonated beverages trigger symptoms of heartburn or irritate their gastroesophageal reflux disease. If these symptoms bother you, choose flat water instead.

It's also best to choose flat water during physical activity instead of sparkling water. The fizzy bubbles can cause gas during exercise, and it's difficult to rehydrate by chugging carbonated beverages.

Lacks Nutrients

Plain sparkling water has no calories and does not contain any nutrients, such as protein, vitamins, or fiber. It is just water, so it does not contribute meaningful amounts of other nutrients to your diet.

Surprisingly, mineral water is also low in nutrients, despite its name. It sounds like it would be filled with minerals, but it only has negligible amounts. It does not contain enough minerals like calcium and magnesium to fulfill daily mineral requirements.

Related: 1-Week Balanced Meal Plan & Recipe Prep

Why Moderation is Key

Sparkling water is safe for most people. However, make sure you select plain sparkling water instead of options with added sugars or artificial sweeteners.

As with any fluid, you can become overhydrated if you drink too much. The color of your urine is a good indicator of hydration status. Urine should be pale yellow. If it's clear or you are urinating very often, you may be drinking too much fluid.

For some people, drinking sparkling water may lead to belching, bloating, and gas. If you experience these side effects, cut back and replace sparkling water with flat water.

Alternatives to Sugary Drinks

Sweetened drinks are the main source of added sugars in the typical American diet. Too much sugar is linked to an increased risk of chronic diseases, including type 2 diabetes, heart disease, and some types of cancer.

It's a smart idea to replace sweetened drinks with water or sparkling water instead. Plain sparkling water is a great alternative to soda. It still has the fizz but does not contain any added sugars. It's a great way to transition away from soda but still get the bubbles you crave. If you want to boost the flavor of sparkling water without sugar or artificial sweeteners, try:

• A few sprigs of fresh mint

• Basil leaves and cucumber slices

• A cinnamon stick

• A squeeze of citrus, such as lemon, lime, or orange

• A small handful of muddled berries

• Fresh ginger

• Pineapple cubes

You can also buy flavored sparkling waters. Try to choose options that are made with natural flavors and have no added sugars or artificial sweeteners. Some sweetened sparkling waters may contain as much sugar as soda.

When to Consult a Healthcare Professional

Sparkling water is safe to consume for most people. If you experience digestive upset or have gas, belching, or heartburn when you drink sparkling water, switch to flat water. Work with a healthcare provider or a dietitian to see if drinking sparkling water may be contributing to your symptoms.

If you have weak tooth enamel or are sensitive to acidic foods and drinks, choose flat water or alkaline water instead of carbonated water. Talk to a dentist for advice.

Bottom Line

If you love sparkling water, drink it and enjoy it! It is a beneficial, hydrating beverage that's a smart part of a balanced eating plan. Plus, the bubbles are fun—especially if you drink it in a tall, narrow glass to make the fizz last longer.

Choose unsweetened varieties of sparkling water most often, or add your own sugar-free flavor enhancers, such as mint leaves or fresh fruit. Keep in mind that if you get unpleasant side effects from sparkling water, such as belching or heartburn, consider drinking flat water instead.

Read the original article on Verywell Fitness.