Is sparkling water healthy? Advantages and disadvantages of carbonated water
Opening a can of sparkling water can sound like hydration in the making, but is there actually something in those bubbles that’s bad for you? If you drink sparkling water regularly, or are looking 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 labels on regular sparkling water tout zero calories, zero sodium, zero everything, there are concerns that the carbonation itself could have negative effects on your dental or digestive health. But the carbonation can have benefits, too.
Meet the experts: Nichole Dandrea-Russert, MS, RD, author and plant-based nutritionist at www.pureplanted.com; and Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, spokesperson for the Academy of Nutrition and Dietetics and founder of 360 Girls & Women.
“Carbonated water can be beneficial when consumed as an alternative to sweetened carbonated beverages and energy drinks,” says Nichole Dandrea-Russert, MS, RD, author and plant-based nutritionist at www.pureplanted.com“Drinking pure water is the best way to hydrate the body, but there are alternatives for those who don’t like the taste of water, such as sparkling water,” adds Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, spokesperson for the Academy of Nutrition and Dietetics and founder of 360 Girls & Women.
Curious how often you can drink those bubbles? Let’s dive deeper into the pros and cons of sparkling water.
What is carbonated water?
Regular sparkling water is simply water and carbon dioxide. In sparkling water, this gas occurs naturally in the water. When it is artificially added to still water, it is called sparkling water. Soda water is similar to sparkling water in that it contains minerals and sodium, although these minerals are not usually naturally present; they are added later.
Tonic water is more closely related to lemonade. It contains quinine for the classic bitter taste and sugar or high fructose corn syrup. Because it is not sparkling water, tonic water is not included in our discussion of the benefits and risks of sparkling water.
Because soda water and sparkling water contain sodium, their health effects are slightly different from those of regular carbonated waters like seltzer water. More on that below.
Benefits of sparkling water
Promotes hydration
According to a 2016 study, sparkling water is just as hydrating as still water, but your hydration levels ultimately depend on how much fluid you drink. Sparkling water may encourage you to drink (and thus hydrate you) because you like the taste, or it may make you feel full and stop hydrating prematurely. Some sparkling waters contain minerals like potassium, sodium, calcium and magnesium, which Anderson-Haynes says can provide an extra hydration boost. While drinking sparkling water is one way to meet your hydration needs, it can also be a good alternative to other sparkling waters that don’t hydrate you. daily fluid requirementYou can also quench your thirst with still water and hydrating whole foods like fruits and vegetables, says Dandrea-Russert.
If you are trying to lose weight, it can promote satiety
Carbonated water can cause a short-term feeling of fullness, so a study published in the Journal of Nutritional Science and Vitaminology. “Increased satiety could potentially lead to fewer calories consumed at this meal, which may be beneficial for individuals who want to control their weight for health reasons,” says Dandrea-Russert.
A healthier alternative to lemonade
If a sip of soda water satisfies your craving for real soda, it may help you try one of the leading sources of added sugar in the American diet“Sparkling water with no added sugar is a great alternative to sodas, which typically contain sugar and calories,” says Anderson-Haynes. Add fresh fruit or herbs to your sparkling water to make it even more special.
Can relieve constipation
While consuming enough fiber and water are the most important factors in relieving constipation, adding carbonated water may help, says Dandrea-Russert. Research is limited, but according to a small study A study published in the European Journal of Gastroenterology & Hepatology found that carbonated water was better than tap water in relieving constipation. Worth a try!
Can help with persistent throat clearing
Another problem that carbonated water can solve? The chronic feeling of “something” at the back of your throat. An observational study A study of 72 participants found that drinking ice-cold sparkling water regularly helped alleviate the problem. The most severely affected patients reported the most relief, according to the study. If constant “ums” are disrupting your day, it’s worth a try.
Possible risks of sparkling water
Harmful to tooth enamel over time
“The biggest concern with drinking carbonated water is tooth enamel erosion,” says Dandrea-Russert. When carbon dioxide reacts with water, carbonic acid is produced. Many carbonated waters have a pH between 3 and 4, and this only decreases (i.e. becomes more acidic) when citrus fruits or citric acid are added to the carbonated water. According to the Oral Health FoundationTooth enamel can be attacked by contact with anything that has a pH below 5.5. Therefore, it is possible that regular consumption of carbonated water, especially the flavored varieties, over a long period of time can attack tooth enamel, explains Dandrea-Russert.
However, for both dental health and general health, plain sparkling water is a far better alternative than sugary sodas. An in vitro study showed that carbonated mineral water is slightly more harmful to human teeth than still water, but 100 times less harmful than soft drinks.
May cause gastrointestinal upset
“The carbon dioxide bubbles added to still water, either naturally or artificially, can cause belching, bloating or gastrointestinal pain,” says Anderson-Haynes. “People who struggle with gut issues such as gastroesophageal reflux disease (GERD) or irritable bowel disease (IBD) should avoid sparkling water, as it may trigger symptoms or flare-ups.” If you don’t have underlying gut issues but notice excessive belching or bloating when drinking sparkling water, it may be a good idea to reduce your consumption.
May affect the formation of kidney stones
“High mineral content can be a concern for people on doctor-prescribed diets for kidney disease or kidney stones,” says Dandrea-Russert. “Some mineral water brands contain quite a lot of calcium.” Although more research is needed, A study found The mineral content of sparkling water can affect the formation of kidney stones. If you have concerns about your kidney health, talk to a urologist or nephrologist about your sparkling water consumption or read labels to make sure the calcium content is within your range.
The conclusion
While current research does not suggest limiting sparkling water consumption, Dandrea-Russert recommends limiting yourself to one or two servings of unflavored sparkling water daily. If you tend to drink acidic, flavored sparkling water, drink less to reduce your risk of enamel decay.
Overall, nutritionists agree that sparkling water with no added sugar is a healthy alternative to sweetened sodas and energy drinks, which can be full of sugar and other additives. Plus, it’s a great way to meet your hydration needs if you have trouble drinking regular water.
However, if you have concerns about your dental, digestive or kidney health, you should talk to a doctor or nutritionist to find alternative ways to improve hydration with ingredients that are right for you, advises Anderson-Haynes.
