Is Carbonated Water Healthy

Medically Reviewed by Carmen Bass, BSN, RN

As we’ve discussed before, staying hydrated is essential year-round, but especially so in the hot summer months.

 

Some of us prefer to eat hydrating foods and others enjoy plain H2O. Additionally, many people opt for carbonated water, such as:

• sparkling water/seltzer
• sparkling mineral water
• club soda
• tonic water

 

The sparkling water market is so big, in fact, that its 2020 US valuation stood at $29.71 billion, with a projected compound annual growth rate of 12.6 percent through 2028.

 

Given their growing popularity, you might be wondering if carbonated water is healthy for you. Let’s take a closer look.

Most of the existing research suggests that yes, carbonated water is healthy to consume.

 

Better yet, it counts toward your recommended daily fluid intake since it’s just as hydrating as regular water. According to a 2015 study in the American Journal of Clinical Nutrition, the beverage hydration index (BHI) of sparkling water is nearly identical to that of still water.

 

This finding is especially beneficial for those who don’t love the taste of still water, forget to drink enough of it, or simply love the taste of seltzer.

 

Further, such drinks that don’t include (or have low levels of) sugar and calories are a healthier option than the likes of regular sodas, sports drinks, and energy drinks.

While the consensus is that carbonated water has several benefits for your hydration status and greater health, there are potential cons worth considering.

 

These points are not worth losing any sleep over, they’re good to know—especially if you consume carbonated drinks on a regular basis.

Even if you only drink carbonated beverages without sugar or other additives the low pH of carbonated water can cause enamel loss.

 

Seltzer water for example has an acidic pH between 3 and 4; this is affected by whether it also includes flavoring agents such as citric acid from citrus fruits. Regular tap water has a neutral pH of 7.

 

This is still far better for your teeth than soda. Colas for example have an average pH of 2.4 and also have a lot of sugar which increases oral bacteria which cause cavities.

 

To continue to enjoy your carbonated waters and minimizing tooth decay we suggest:

 

• drinking through a straw
• don’t sip too slowly to minimize the amount of time your mouth is more acidic
• drink with meals so that your saliva can neutralize the acid
• rinse your mouth with tap water or a fluoride based mouthwash afterwards
• drink plenty of tap water as well

According to the University of Chicago drinking too much carbonated water can cause gas and bloating. So, if you find yourself feeling uncomfortable it’s probably best to stick to non-carbonated beverages.

 

Conversely, for some people a bit of carbonation can help improve digestion.

In fall of 2020, Consumer Reports tested a dozen carbonated water brands for their levels of per- and polyfluoroalkyl substances (PFAS). PFAS are artificial chemicals that accumulate in the body and the environment that may eventually pose health risks over time.

 

Note: Such health risks are associated with high levels of exposure to PHAS. Plus, scientists are still uncovering more about the impact of PFAS on human health. When it comes to the content of PHAS in your diet, health experts set an ideal cap at around one part per trillion—yet this limit is not regulated by the FDA.

 

Seven popular carbonated waters exceeded this upper limit, while five others had levels below the threshold. If you’d like to err on the side of caution, consult the report to see where your go-to carbonated water lands.

In sum, carbonated waters are by and large a healthy beverage choice—particularly if you struggle to stay hydrated or tend to reach for other drinks that are high in sugar and/or calories.

 

However, there are a few minor cons of drinking these sparkling beverages for you to be mindful of.