Sparkling Water: How Healthy Is Carbonation?
Medically reviewed by Karina Tolentino, RD
Carbonated, or "sparkling," water is water infused with carbon dioxide gas. Plain sparkling water is hydrating (provides needed water to the body). It is a beneficial alternative to drinks high in sugar, such as soda, juice, or sports drinks (like Gatorade).
Sparkling water with additives, such as sugar or other sweeteners, may add calories and affect teeth. Sparkling water may worsen some health conditions, such as acid reflux or irritable bowel syndrome (IBS).
This article will discuss what sparkling water is, the healthy vs. not healthy sparkling water debate, the possible benefits of sparkling water, and the types of sparkling water.
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What Exactly Is Sparkling Water?
Sparkling water is regular water that has carbon dioxide gas added to it. To achieve this, pressure is applied to the water while infusing it with carbon dioxide gas. This creates the bubbles and "fizziness" similar to those found in soda.
Main Ingredients in Sparkling Water
The most hydrating form of sparkling water contains just water and carbon dioxide. This is the most beneficial option as it provides hydration like regular water and doesn't have other additives.
Some sparking water has added ingredients that can decrease its health benefits, such as:
Added sugar
Sodium
If you prefer flavored options, look for ones flavored with fruit (may be listed as "natural flavors"), or better yet, add fresh fruit to unflavored sparkling water.
Healthy or Not Debate: Why Some People Argue Against Sparkling Water
Sparkling water is slightly more acidic than regular water. This leads some people to believe that sparkling water is bad for your teeth. The American Dental Association says research suggests that despite the slightly higher acid content, plain sparkling water does not hurt your teeth.
There are still some tooth-related considerations when drinking sparkling water, including:
Sparkling water is hydrating, but make sure you drink plenty of fluoridated water too (most U.S. tap water is fluoridated; check with your area to be sure). Fluoridated water helps fight and prevent cavities.
Some sparkling water is sweetened with added sugar, which can increase your risk of cavities, just as other sugary drinks like soda can.
Citrus-flavored sparkling water may have higher acid levels, which increase the risk of damage to tooth enamel. If you drink sparkling citrus water, try to do so in one sitting or with meals so you aren't sipping throughout the day and increasing exposure to your teeth.
Artificial flavoring in sparkling water is considered safe, but artificial flavoring and sweeteners (such as aspartame or Splenda) are still being studied. It is recommended to avoid consuming large amounts of artificial additives.
Check the label for sodium content. A can of sparkling water may contain 100 or 200 milligrams (mg) of sodium, which can add up.
Dark sodas, such as cola, can interfere with calcium loss from bones, but this is because they contain phosphoric acid, which can interfere with calcium absorption.
Sparkling water does not cause bone loss. In fact, sparkling mineral waters may contain calcium and/or magnesium, which can benefit bone health.
Some people are concerned that sparkling water could affect appetite. This worry stems from a study that found that drinking carbonated beverages increased the hunger hormone ghrelin in mice, leading to an increased consumption of food.
This study was then extended to 20 human male. In that study, ghrelin was again found to increase after consuming carbonated water. These results should be viewed cautiously, as it was only one study, and the human sample size was small. More research is needed to determine if sparkling water increases ghrelin.
Conditions Sparkling Water May Make Worse
Drinking sparkling water may cause uncomfortable gas and bloating in some people, especially when a straw is used to drink it. This is not true for everyone. Some people find that sparkling water helps improve digestion and reduce indigestion.
Carbonated water may aggravate acid reflux. People with gastroesophageal reflux disease (GERD) may wish to choose noncarbonated water vs. sparkling water.
The bubbles in sparkling water and other carbonated drinks can produce a similar "fizzy" effect in the gastrointestinal (GI) tract, which can affect people with conditions such as IBS.
Possible Benefits of Sparkling Water
Plain sparkling water without additives is as hydrating as regular water.
Maintain a normal temperature
Protect the spinal cord and other sensitive tissues
Lubricate and cushion joints
Eliminate wastes (through urination, bowel movements, and perspiration)
Drinking water also helps prevent dehydration, which can lead to problems such as:
Mood changes
Overheating
Unclear thinking
Constipation
Kidney stones
Increased hunger
Sparkling water without additives like sugar has few to no calories, making it a more beneficial option than drinks such as soda or tonic water, particularly for those on a calorie-restricted eating plan.
Some small studies have found that carbonated water may help people clear their throat and swallow better, but more research is needed.
The bubbles in sparkling water can make you burp, but some people find the effect of the bubbles in the stomach can help relieve a stomachache.
Types of Sparkling Water
Sparkling water products come in several forms, including cans, glass bottles, and plastic bottles. You can also make sparkling water at home. You can buy machines that add carbonation to water, such as a SodaStream. You can even install a system to get sparkling water from your kitchen faucet.
Note that sparkling water, club soda, seltzer water, tonic water, and beverages that contain them are listed as "soft drinks" instead of "bottled water" under the Food and Drug Administration (FDA) regulations.
Summary
Sparkling water is water that has been infused with carbon dioxide gas to make it bubbly or fizzy. Plain sparkling water is as hydrating as regular water. In addition to hydration, sparkling water without added sugar is a low or no-calorie beverage, making it beneficial for reducing sugar intake and following a reduced-calorie eating plan.
Plain sparkling water does not harm teeth or cause bone loss. Research that it increases hunger is based on one study with a small human sample size. Make sure to drink plenty of fluoridated water as well to help protect your teeth from cavities.
Look for sparkling water without added sugar, artificial flavors/sweeteners, or sodium. If you prefer flavored sparkling water, look for ones flavored with fruit or add fresh fruit to plain sparkling water.
Sparkling water can be purchased in cans or bottles, or it can be made at home using machines or tap systems.
Read the original article on Verywell Health.
