Are Carbonated Waters as Healthy as Regular Water?

Plain carbonated water is simply water that's been pressurized with carbon dioxide gas. The reaction gives the water its effervescent texture, and the drink can be just as hydrating as regular water. The carbonation is what makes that crisp "pop" occur when you open the bottle.

Bubbles or fizz make carbonated waters fun to drink and can help you avoid the health effects of drinking soda, but some of these products contain more than just bubbles. Added ingredients like sodium, citric acid, flavors, and sugar, are common in some brands of carbonated water.

Here's what you need to know about carbonated water varieties, the downsides of certain additives, and what the research shows.

Is It a Healthy Drink?

Some think that drinking carbonated beverages of any kind can lead to decreased bone health, tooth decay, irritable bowel syndrome (IBS), and weight gain. Is there any truth to these claims?

Research has debunked the myth that carbonation alone increases calcium loss in our bones.

According to large scale study conducted in 2006 and published in the American Journal of Clinical Nutrition, only soda consumption reduced bone mineral density compared to other carbonated beverages. It appears the phosphorus ingredient in soda binds to calcium and is excreted through the kidneys, causing weaker bones.

More recents studies have revealed inconsistent findings between sugar-sweetened beverages or sodas and bone health in specific populations. But a 2019 study found that consuming more than two servings of soft drinks per day on average was associated with a higher risk of hip fracture among postmenopausal women.

Studies have linked tooth decay to foods and drinks with added sugar. You can reduce your risk of tooth decay by drinking plain carbonated water (such as seltzer). The carbonation process alone has not been shown to increase the risk of tooth enamel erosion. However, when ingredients like sugar, acids, and sodium are added to carbonated waters, the risk of tooth decay increases.

Another theory is that carbonated drinks can cause irritable bowel syndrome (IBS). According to the World Journal of Gastroenterology, IBS affects 9% to 23% of the population. Some studies have shown that carbonated waters are not the cause of IBS, but they can worsen symptoms of the condition in some people.

If you have IBS or find that carbonated waters upset your stomach, it's best to limit or avoid bubbly waters and other carbonated beverages.

There are also claims that carbonated water can lead to weight gain, but the research to support this claim has only been performed on rodents. However, some fizzy waters are filled with artificial acids, flavors, sodium, and sweeteners.

Are They Just as Hydrating?

Carbonated water is created by dissolving carbon dioxide (a gas) in water under pressure. As long as the water is free of additives, it’s just as hydrating as regular water. According to the American Council on Exercise, plain bubbly water can be substituted for regular water any time during the day.

Carbonated waters typically all look the same—it's the taste that's the big giveaway. Regular carbonated water will have a bubbly bite without flavor, whereas fizzy water with additives will taste salty or sweet.

If you like mineral water, research has shown that this type of water—with higher calcium and bicarbonate—provides better hydration during strenuous exercise.

Drinking bubbly water during exercise is a personal preference, as it can increase bloating, gas, and burping. If you enjoy the fizzy texture, carbonated water might help you increase your daily fluid intake.

If drinking carbonated water is your preference, consider investing in a machine that you can use to make your own. Otherwise, sparkling waters are fairly inexpensive—just keep an eye on the label for unwanted added ingredients.

Improving the Flavor of Plain Water

If you struggle to drink plain water, you're not alone. Many people prefer to drink flavored water. The American Council on Exercise recommends the following tips to enhance the flavor of your bubbly water while still keeping it healthy:

• Add citrus. Flavor your water by squeezing some fresh lemon, lime, orange, or grapefruit juice into your beverage. The juice adds flavor while adding antioxidants and some natural sugars for an energy boost.
• Make it minty. Muddle fresh mint leaves in the bottom of your glass. Pour plain seltzer water over the mixture and add ice if you desire. The essential oils released in the water will provide a refreshing drink. Research has shown that the combo can even improve your workout.
• Find a fruity favorite. Add your favorite berries, citrus, or any combination of fruits to a glass or water bottle. When you pour in the water, it will become infused with the natural flavors of the fruit. Another option is to purchase a water bottle with an infuser insert. You can easily place the fruit in the insert without worrying the seeds will get in the way of drinking.

The goal is to drink plenty of water throughout the day for optimal health and fitness. Plain carbonated or mineral waters can be enjoyed as a healthy alternative to other carbonated drinks, like soda. To ensure that your bubbly drink really is a healthier choice, be sure to read ingredient labels to avoid unwanted additives or calories.