Is sparkling water healthy? Nutritionists explain

Sparkling water is a nice, sparkling version of still water that comes in just about any flavor you like. If plain flat H2O doesn’t do the trick, a foamy version might hit the spot and hydrate you at the same time.

Sparkling water, also called “sparkling water” or “seltzer water”, has become more popular than ever. There are an increasing number of varieties and flavors of sparkling water to choose from, making it more tempting than ever to drink it.

Is sparkling water healthy? Are there any health benefits or risks? And which sparkling water is the healthiest? Nutritionists share details of nutrition, sparkling water and its best types.

What is sparkling water?

“Sparkling water is water that contains carbon dioxide bubbles, which can be natural or added,” Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition.

There are several types of sparkling water. These include mineral water, seltzer and sparkling water.

Sparkling water can be naturally carbonated and drawn from springs or wells—the carbonation comes from underground gases, Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Natural sparkling water often contains minerals such as calcium, magnesium, potassium and sodium, Derocha says. Their number depends on the mineral composition of the rocks through which the water flows. TODAY.com previously reported this..

Mineral water can be naturally carbonated or still, and still mineral water can also be artificially carbonated, Derocha adds.

“Seltzer is ordinary drinking water artificially filled with carbon dioxide under pressure,” says Derocha. Seltzer itself does not contain any added minerals or flavorings, Derocha adds. It is sodium and sugar free.

Club soda is regular seltzer with added minerals, including sodium. Many seltzer brands also add flavorings such as fruit juices, fruit essences or artificial sweeteners and other ingredients.

The nutritional value of sparkling water will vary depending on the type and brand, but generally, plain sparkling water contains no calories, carbohydrates or sugar and may contain some minerals. Always read the nutrition facts for more information.

Is sparkling water healthy?

Yes, sparkling water is healthy, experts say. “Water itself is ‘good’…we need it to survive and improve our health,” says Zumpano.

Sparkling water, like regular still water, contains the base H2O, “an essential element for hydration,” says Derocha. Experts say it’s also a great alternative to sugary sodas, but it’s important to be aware of added ingredients and check nutrition labels.

“Plain (regular) sparkling water is a healthy choice, although some sparkling waters may have added sweeteners, juice or coloring that can make the sparkling water less healthy,” says Zumpano.

Many popular brands of seltzer sold in stores may contain added sugar or sugar substitutes such as aspartame.

Benefits of sparkling water

Sparkling water is a healthy drink that has a number of potential health benefits. Drinking seltzer water can:

• Helps you avoid dehydration
• Help you feel full
• Act as an alternative to sugary carbonated drinks.

An important benefit of sparkling water is that it can help improve hydration, especially for people who prefer carbonated drinks to still water. Sparkling water is just as hydrating as regular still water, says Zumpano.

The average adult needs between 2.7 and 3.7 liters of fluid per day, but many people don’t get enough. So if drinking seltzer helps you drink more water overall, it’s a great choice, experts say.

Drinking sparkling water may also make you feel fuller than still water, experts say. “Because of the carbonation and bubbles, your stomach will fill up faster after drinking this drink because you are literally adding gas to your body,” says Derocha.

If you’re looking to curb hunger or prevent overeating in the short term, sparkling water can help, Derocha adds.

Sparkling water is also a great alternative to sugary sodas, which are the leading source of added sugar, according to the American Diet. US Centers for Disease Control and Prevention. Frequent consumption of sugary drinks is linked to tooth decay, type 2 diabetes, heart disease and more.

“If you’re trying to cut down on soda, switching to plain sparkling water can help satisfy your sparkling drink cravings without the added sugar, carbs, and calories,” says Derocha.

Which sparkling water is healthier?

If you’re choosing between sparkling water, experts recommend choosing plain sparkling water or seltzer with no added sugar or other additives—just water and bubbles.

Sparkling mineral water is another great option, says Zumpano. If you exercise or sweat a lot, mineral water can be a great option for replenishing electrolytes, Derocha adds.

When it comes to flavored or sweetened sparkling water, there are a few things to keep in mind, experts say.

Flavors

Sparkling water may contain natural or artificial flavors. “Natural flavors can come from fruits, vegetables, spices, herbs, or other food sources,” says Derocha. The extracts or oils from them are heated and concentrated into a “natural essence” that delivers flavor without the calories or sugar, Derocha said.

Although both products are processed, natural flavors come from plants while artificial ones come from synthetic substances created in a laboratory, but they are similar in nutritional value. In any case, experts recommend choosing sparkling water with the least amount of ingredients.

Sweeteners

When it comes to adding sweetness, sparkling water may contain natural sugars or sugar substitutes. These include artificial sweeteners such as aspartame or sucralose, as well as plant-based sweeteners such as monfruit or stevia. “They add sweetness without the calories,” says Derocha.

Added sugar can negatively impact blood glucose levels, blood triglycerides and weight, Zumpano says. Although the FDA considers artificial sweeteners safe when consumed in acceptable amounts, they may cause stomach upset in some people.

Ultimately, experts recommend opting for plain sparkling water without sugar or added sweeteners. However, artificially sweetened seltzer can be drunk in moderation and may be a better alternative to sugary sodas if you’re trying to cut down on it.

Added Ingredients

The seltzer boom has led to an increase in products containing added ingredients such as colorings, caffeine, taurine, prebiotics or even alcohol. Always read all labels and check the nutritional information so you know what you’re drinking.

Experts recommend choosing seltzer water with the least amount of additives.

Cons of sparkling water

While sparkling water is generally safe to drink in moderation, it may have some drawbacks, experts say.

Carbonation

“Bubbles can lead to increased gas, belching, and bloating…and if you suffer from reflux, sparkling water can make things worse,” says Zumpano. If you experience gas or stomach problems after drinking sparkling water, try cutting back on or sticking to still water, experts say.

Erosion of tooth enamel

Sparkling water is slightly acidic, says Derocha. This is because CO2 is converted into carbonic acid in the mouth, which also gives the water a distinct fizzy or “spicy” feel. TODAY.com previously reported this..

“Over time, this can affect the tooth enamel and cause the enamel to become a little weaker,” says Derocha. Sparkling water is still much less acidic than regular soda or orange juice, for example, but this can be a problem if you drink a lot of it or are prone to enamel erosion.

“You can try drinking sparkling water with meals or through a straw,” says Derocha. Always contact your dentist if you have any concerns.

Is sparkling water bad for your kidneys?

“Technically, no, if you’re generally healthy,” says Derocha. If a person has kidney problems, they may need to monitor or limit their intake of minerals such as sodium, potassium and phosphorus, Derocha notes. “Just keep in mind, especially if it’s sparkling mineral water, that you’re staying within your limits.”

There is no research to suggest that drinking carbonated water causes kidney stones. There’s also no scientific evidence that sparkling water is bad for bone health, Derocha says.

Is it possible to drink sparkling water every day?

“Yes, you can drink (sparkling water) daily, but watch how your body reacts to it,” Zumpano says. Experts recommend drinking in moderation and consuming about one or two cans per day.

“What counts as a large amount varies from person to person,” Derocha says—for example, for some it might be two, while for others it might be five.

“If you have any negative symptoms, switch to plain still water,” says Zumpano. Always consult a doctor if you have concerns.