ORDERING A SPARKILING WATER in many different forms, from basic seltzer to bottles laced with wild orange and mint.
While drinking carbonated water is a better choice than Coke, this beverage has more to offer than its first appearance would suggest.
Although most carbonated beverages are low in sugar and calories, especially if you already consume a lot of sugar, they are not always safe for your teeth. Our professionals here go over the advantages and disadvantages of sparkling water for your health and the ideal choices to sample—whether you choose simple or sweetened versions to help lower your consumption of sugary beverages.
What Varieties of Sparkling Water Are Available?
What are the advantages and hazards for health? Which sparkling waters are the most healthful?
Various Kinds of Sparkling Water
The two primary varieties of sparkling water are:
- Naturally carbonated water: This is bottled as is; this type of water naturally has bubbles when it comes from underground springs.
- Carbonated water: This kind starts as still water but is artificially carbonated by adding carbon dioxide, producing bubbles and a mild acid known as carbonic acid. Most of the sparkling waters we consume now fit this description.
There is also seltzer water, another type of carbonated water. Although these terms might seem different, there are no clear rules on labeling, so some companies promote artificially carbonated water as “natural sparkling water.” Some even add salt to improve the flavor, making it resemble naturally carbonated water more closely.
Possible Health Hazards
Though sparkling water is sometimes seen as a smart and refined choice, there are several possible drawbacks to take into account:
- Erosion of tooth enamel
- Gas and bloating
- Higher salt consumption
- Worsening acid reflux
Damage to Tooth Enamel
While fizzy drinks with high sugar content are more harmful to teeth than sparkling water, all carbonated drinks are slightly acidic due to carbonic acid. Though it won’t directly create cavities, this acidity could raise your risk of tooth decay if your diet is already heavy in sugar.
To minimize dental risks, check the pH level on the bottle. A pH below 7 denotes acidity; the lower the number, the greater the acidity. Naturally occurring fruit sugars in flavored sparkling water can even lead to enamel degradation over time.
Generally speaking, cutting back on sugar to four times a day lowers the decay risk. The amount eaten is less important than the frequency of sugar use.
Bloating and Gas
Drinking excessive amounts of sparkling water can cause bloating and discomfort due to trapped gas in the digestive system.
Acid Reflux Disease
There is evidence that regularly consuming sparkling water may trigger or worsen acid reflux, as carbonation can increase stomach acid production and lead to acid rising into the throat.
Calcium Loss: Myth or Reality?
Some believe that carbonated drinks leach calcium from bones, but this only applies to sodas containing phosphorus, often listed as phosphoric acid in ingredients. Plain carbonated water does not cause calcium loss.
Potential Increase in Blood Pressure
Some sparkling waters contain added sodium, which enhances the “fizzy” taste. While excessive sodium can raise blood pressure, moderate consumption of sparkling water is unlikely to contribute significantly to sodium intake.
Sodium Content Issues
Sparkling waters that contain beneficial minerals like magnesium often have higher sodium levels as well. People with digestive issues should avoid high-mineral sparkling waters, as excessive sodium can cause stomach discomfort.
For most people, however, getting enough magnesium is beneficial. The NHS recommends 300 mg of magnesium per day for men and 270 mg for women, and many struggle to meet this intake through food alone. Some mineral-rich sparkling waters can help supplement this essential nutrient.
Health Benefits of Sparkling Water
It is clear that staying hydrated with any type of water is beneficial, and sparkling water is a healthier alternative to sugary soft drinks, tea, or coffee in large amounts.
FAQs
Is Homemade Sparkling Water Healthier?
If you use a home carbonation machine, the resulting sparkling water is just as healthy as shop-bought versions. However, flavored syrups or artificial additives may not be as healthy, as they can contain multiple artificial sweeteners, preservatives, and other chemicals.
Is Sparkling Water as Hydrating as Still Water?
Yes, sparkling water is safe to drink and helps with hydration. However, excessive consumption can cause bloating and contribute to enamel wear, so balancing it with still water is advisable.
Can You Drink Sparkling Water Every Day?
Yes, but it is best to limit intake to one or two glasses per day to minimize potential downsides.
Final Thoughts
Sparkling water can be a refreshing and healthier alternative to sugary drinks, but it is important to choose wisely based on sodium levels, pH balance, and added ingredients. Moderation is key—enjoy it, but do not overdo it!
