IS SPARKLING WATER GOOD OR BAD FOR YOUR HEALTH?

Medically reviewed by Elizabeth Barnes, RDNMedically reviewed by Elizabeth Barnes, RDN

Sparkling or carbonated water is water infused with carbon dioxide gas to create a bubbly sensation. Its popularity comes from its refreshing taste and lack of calories, making it a healthier alternative to sugary sodas. However, there are some concerns about its effects on dental and digestive health.

Carbonated water is an acidic beverage that may erode your tooth enamel over time, especially if consumed excessively. Additionally, due to its carbon dioxide gas content, you may experience bloating or gas. However, sparkling water can be a valuable addition to hydration efforts, especially when incorporated into a well-balanced diet.

Benefits of Sparkling Water

While it's known for its refreshing taste, sparkling water also offers many potential health benefits when included in a well-balanced diet.

Hydration Support

Sparkling water supports hydration by providing an alternative to plain water, encouraging people to meet their daily water needs. Carbonated water is just as hydrating as plain water. However, its carbonation can enhance the drinking experience for some people, making it more enjoyable for those who aren't inclined to drink or don't enjoy drinking water.

Dehydration is often associated with physical symptoms, such as dry mouth, thirst, headaches, and fatigue. However, because the brain is approximately 75% water by mass, dehydration may also negatively affect your cognitive performance. If you are at risk of dehydration, by living in a warmer climate, for example, you may benefit from trying sparkling water to meet your hydration needs.

May Support Weight Management Efforts

Adequate hydration is essential to many areas of your health and plays a crucial role in weight management. Drinking sparkling water can support weight loss by increasing overall fluid intake and offering a satisfying beverage free from calories and added sugar.

Drinking sparkling water can help curb cravings for sugary drinks, like juices or sodas, making it easier to stay on track with a calorie-controlled diet. Furthermore, the carbonation can create a sensation of fullness, which may help reduce overall calorie intake.

May Help Relieve Constipation

Although little research, if any, directly examines the relationship between sparkling water intake and bowel regularity, research has found that insufficient water intake may increase your risk of constipation. Drinking sparkling water can help you meet your fluid needs to maintain a hydrated digestive tract.

That said, your bowel function involves many lifestyle factors, including regular physical activity and diet. A healthcare provider can offer guidance regarding your digestive health and bowel regularity.

May Improve Swallowing Capabilities

Interestingly, sparkling water may improve your ability to swallow. Research shows that carbonated water stimulates the oral cavity, which can improve your overall swallow function.

One study asked 16 participants to swallow various liquids, including carbonated, citric acid, and still water, examining the differences in their swallows. Carbonated water showed the most substantial ability to stimulate the swallowing muscles.

People with a history of swallowing difficulties might consider discussing sparkling water with their speech-language pathologist.

Potential Risks of Sparkling Water

Many potential risks of drinking sparkling water can be reduced by consuming the beverage in moderation alongside other hydrating drinks. However, there are a few risks to consider.

May Affect Dental Health

Plain sparkling water is an acidic liquid due to its carbonation. Research has shown that various brands of carbonated water can have a wide range of pH levels. Sparkling water has a pH that ranges from 4.18-5.87 (on a pH scale of 0-14) depending on the brand.

Lower pH indicates increasing acidity. Beverages with a pH level under 5.5 may be more likely to affect dental health negatively, as that level has been established as a risk for enamel demineralization.

Drinking carbonated beverages may cause dental erosion, increasing the risk of developing dental caries (cavities) and other tooth sensitivities. A dentist can help you safely incorporate sparkling water into your routine while keeping your oral health in mind.

Related: 4 Foods To Eat and 9 Foods To Avoid for Healthy Teeth

May Contain Hidden Sweeteners

Sparkling water may be a good alternative for those who don't enjoy drinking plain water. However, some seltzer and sparkling water brands add various sweeteners to enhance the taste.

While artificial sweeteners are usually well-tolerated when consumed in moderation, some research indicates they may have adverse health effects when consumed in large amounts. They may affect the gut microbiome, intestinal absorption of nutrients, and even the anatomy of your gastrointestinal (GI) tract. The gut microbiome is the community of microbes (e.g., bacteria, fungi, viruses) in your GI system.

Although rare, some sparkling waters do include added sugar. Those monitoring their blood glucose levels to manage diabetes or other chronic health concerns may need to avoid beverages with added sugar.

May Cause Digestive Discomfort

The carbonation in sparkling water may cause gas and bloating in some people, especially when consumed in large amounts or quickly. Those who experience excessive gas when drinking carbonated water may need to switch to plain water to avoid discomfort.

Sparkling water's bubbles and carbonation may also contribute to acid reflux or heartburn. Those with a history of gastroesophageal reflux disease (GERD) may need to avoid sparkling water to avoid digestive discomfort. However, individual responses to sparkling water may vary, so discuss your gut health with your healthcare provider and monitor your tolerance.

How Does It Compare To Other Beverages?

Drinking sparkling water offers various health benefits compared to beverages like coffee, soda, still water, and juice. Its most apparent advantage is its taste without providing additional calories or sugars found in sodas, flavored waters, and other beverages. It contributes to hydration without affecting blood sugar levels like regular sodas, juices, and sweetened coffees can.

While sparkling water can be as hydrating as still water, it may provide a more enjoyable experience. Infusing carbon dioxide gas gives water a fizzy sensation, potentially reducing cravings for high-calorie sodas.

However, there are a few considerations when including sparkling water in your diet. For example, the carbonation may contribute to bloating or gas in some people, and the acidity may affect dental health over time.

Sparkling water can be a welcome alternative to other beverages when consumed in moderation. A registered dietitian can help you navigate the pros and cons of sparkling water and incorporate it into your well-balanced diet.

How To Choose a Sparkling Water

The market is packed with sparkling water brands and flavors, but not all sparkling waters are created equal. It's essential to choose a product that aligns with your health goals and supports your individual dietary needs.

Choosing a healthy sparkling water involves many factors, such as:

• Flavored versus unflavored: Unflavored sparkling water generally contains zero calories, added sugars, or artificial additives, making it a valuable choice for those who want to increase their water intake without added calories. Flavored sparkling waters typically contain natural or artificial flavors. Be mindful of added sugars or sweeteners, and opt for varieties that use natural extracts for flavoring.
• Sugar content: Many sparkling water varieties contain added sugars or sweeteners. Those managing their blood sugar levels may need unsweetened or no-sugar-added options.
• Added ingredients: Those who prefer to minimize their exposure to artificial ingredients may want to avoid sparkling waters with artificial sweeteners like aspartame, saccharin, and sucralose. Many sparkling waters use natural ingredients and extracts to enhance the beverage experience without artificial additives.
• Environmental impact: Consider choosing sparkling water brands that use environmentally-friendly packaging, such as recyclable cans or bottles.

Tips For Consuming Sparkling Water

Sparkling water is a refreshing drink on its own. Still, to make the most of your experience and minimize the potential risks associated with drinking sparkling water, consider these tips:

• Use a straw: Drinking sparkling water through a straw minimizes its direct contact with teeth, reducing the risk of enamel erosion.
• Drink in moderation: While sparkling water is generally considered safe for the average healthy adult, moderation is key. Avoid excessive intake, especially if you're prone to gas and bloating.
• Rinse your mouth with water: After drinking carbonated water, consider rinsing your mouth with plain water to help wash away any remaining acids that may contribute to dental issues.
• Add fruit: Slices of fresh fruit, such as lemon, lime, strawberries, or watermelon, will give water a natural flavor boost.
• Use sparkling water for mocktails: Sparkling water can be used as a base for alcohol-free mocktails. Mix it with fruit juices, purees, or herbs to create a tasty drink.

A Quick Review

Sparkling water, made by infusing plain water with carbon dioxide gas, is a refreshing way to stay hydrated. Generally speaking, sparkling water offers the same hydration as still water. However, its bubbly consistency may be more fun to drink, especially for people who don't enjoy drinking plain water.

Carbonated water offers many potential health benefits that other beverages cannot. In addition to its hydrating properties, sparkling water can support weight management efforts, bowel regularity, and swallowing function. Beverages like soda, coffee, and tea involve many other ingredients and biological compounds that impact their role in hydration and overall health.

That said, sparkling water doesn't come without risks, though. Its acidity may contribute to enamel erosion and cause digestive discomfort. Still, when included in moderation, sparkling water can be a beneficial and fun addition to a well-balanced diet.

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2024-07-01T16:05:09Z dg43tfdfdgfd