Carbonated Water Health Benefits
Is that fizzy water in your hand actually hydrating you—or could it be doing more harm than good?
With more people reaching for carbonated water instead of sugary sodas or even still water, questions have bubbled up about its impact on health. ABC News medical contributor Dr. Darien Sutton took a closer look at the science behind carbonated water to determine whether those bubbles come with benefits—or risks.
What Is Carbonated Water?
Carbonated water, also known as sparkling water, seltzer, or fizzy water, is regular water infused with carbon dioxide gas under pressure. This process creates the effervescence that many people find refreshing. It comes in several forms, from unflavored seltzer to mineral water and even club soda, which may contain added minerals like sodium or potassium.
The Pros:
1. Just as Hydrating as Still Water
Dr. Sutton confirms that carbonated water is just as effective at hydrating the body as plain water. “The bubbles don’t interfere with the body’s ability to absorb water,” he says. “If sparkling water helps you drink more throughout the day, that’s a good thing.”
2. A Soda Substitute with No Sugar
For those trying to cut back on sugary beverages, carbonated water is a much healthier alternative. “It gives people that same sensory experience of drinking soda—without the high sugar content, artificial coloring, or calories,” Sutton explains.
3. Aids Digestion for Some
Some studies suggest that carbonated water can help with digestion and may even relieve constipation. Dr. Sutton says, “There’s evidence that the bubbles might stimulate gastric activity, which can help move food through the digestive tract.”
The Cons:
1. Potential Dental Concerns
One concern with carbonated water is its acidity. “When carbon dioxide dissolves in water, it forms carbonic acid, which lowers the pH of the beverage,” Sutton explains. “This can weaken tooth enamel over time, especially if consumed frequently and in flavored varieties with added citric acid.”
However, Sutton notes that the risk is relatively low compared to sugary sodas or juices. Drinking through a straw or rinsing with plain water afterward can help mitigate any risk.
2. Bloating and Gas
The bubbles in carbonated water can cause bloating or gas in some individuals, particularly those with irritable bowel syndrome (IBS) or other digestive sensitivities. “If you’re prone to bloating, you might want to moderate your intake,” Sutton says.
3. Watch for Additives
Not all sparkling waters are created equal. Some contain added sugars, sodium, or artificial flavors. “Read the label,” Sutton advises. “If you’re drinking sparkling water that has sweeteners or sodium, it may not be as healthy as you think.”
Is It Better Than Regular Water?
Dr. Sutton emphasizes that while carbonated water can be a helpful tool for staying hydrated, it’s not superior to still water. “Nothing beats plain water in terms of simplicity, affordability, and no potential side effects,” he says. “But if sparkling water is what keeps you drinking fluids consistently, it can absolutely be part of a healthy lifestyle.”
Bottom Line
Carbonated water is generally safe and can be a beneficial alternative to sugary drinks. As Dr. Sutton puts it: “It’s all about balance. For most people, carbonated water can be part of a healthy diet—as long as you’re mindful of added ingredients and how your body responds.”
So go ahead—sip those bubbles. Just be sure to keep your dental health and digestion in check along the way.
