Could Your Favorite Sparkling Water Be Putting Your Health at Risk?

Bubbly water is more popular than ever. Staying hydrated is essential to health, but does the kind of water you drink matter? There has been some buzz about bubbly water’s health benefits and potential downsides.

Fizzy water can be a good alternative to sweetened beverages, but it may not be suitable for everyone.

Potential Drawbacks of Bubbly Water: What Research Says

Bubbly water can occur naturally or by infusing carbon dioxide into water. Social media takes, and urban myths have shared claims about the downsides of bubbly water. However, there’s a difference between simple carbonated water and bubbly water with flavorings, sugar, juices, and other additives.

1. Acidity of Bubbly Water

One belief is that bubbly water is too acidic and that alkaline drinks may be better for you. Acidity is measured by pH, which ranges from 0 as the most acidic to 14 as the most alkaline. The lower the number, the more acidic.

Pure water falls right in the middle, with a pH of 7. However, most of the water we use daily has a pH of between 5.5 and 8. One study found the typical acidity of different forms of water, including bubbly:

• Still bottled water: pH between 6.9 and 7.5
• Filtered and tap water: pH of around 7.5
• Bubbly water: pH between 4.9 and 5.5

Though bubbly water is slightly more acidic, there is little evidence to suggest that the acidity poses health concerns. Your body keeps a pH slightly over 7, regardless of what you eat or drink. You breathe excess carbon dioxide out, or the kidneys pass it into your urine to maintain an acid-base balance.

2. Effect on Dental Health

Experts say bubbly water does not appear to affect tooth enamel more than other types of water. One study did find that bubbly water could affect tooth enamel, but the majority of the evidence indicates that it is safe for teeth.

An important factor in choosing a carbonated drink is whether it contains sugar, which interacts with bacteria in your mouth, creating acid that can damage enamel.

3. Effect on Digestion

Bubbly water may help you digest food more easily because it hydrates you, which is important for good digestion. The bubbles make some people belch, which could help soothe a gassy stomach.

Some might find that bubbly water can make them feel bloated and more, rather than less, gassy. If you use a straw to sip carbonated (or non-carbonated) drinks, you tend to inhale more air, contributing to bloating.

One study showed that carbon dioxide increased the “hunger hormone” ghrelin in rats, stimulating appetite, but the evidence is insufficient to establish that it would affect humans in the same way.

4. Effect on Bone Health

Drink clear, bubbly water and not a dark, bubbly soda will not affect your bone density. Dark colas contain phosphate, which may prevent calcium from being absorbed into your bones, though the evidence is inconclusive.

Some bubbly waters, like mineral water, contain calcium necessary for good bone health. Others may include magnesium, which is also good for your bones.

Benefits of Bubbly Water

Bubbly water can hydrate you like still water, and hydration is essential to health and healthy functioning. Choosing bubbly water without added sugar or other ingredients can be a refreshing change from sweetened beverages like sodas or energy drinks.

Staying hydrated may help you lose weight by reducing your appetite, boosting your metabolism, and making your body more efficient when you exercise. There is some evidence that the bubbles themselves can help you feel full.

One study compared people’s hydration levels. The subjects drank a liter (a little more than a quart) of still water, sparkling water, or another beverage. Four hours later, their urine output showed carbonated water was as hydrating as still water.

There is also some limited evidence that bubbly water can help people with trouble swallowing, though more research is needed.

Who Might Limit Bubbly Water?

Bubbly water can negatively affect some people with specific digestive health concerns. However, it is often individualized and may not affect others with the same condition. Conditions include:

You can also try to limit it to an occasional bubbly beverage and choose non-carbonated water at other times.

What’s in Bubbly Water?

Bubbly water goes by many different names, including:

• Mineral water
• Club soda
• Seltzer
• Sparkling water

Unflavored bubbly water can come from naturally occurring wells or springs that contain minerals like sodium or calcium, or manufacturers can add carbon dioxide to still spring water or tap water. Unflavored bubbly water may also add minerals, salts, or both.

Flavored bubbly waters may contain caffeine, citric acid, sugar, artificial sweeteners, and other ingredients or chemical additives. Read the label to check for calories, sugar, sodium, artificial sweeteners, flavorings, or preservatives.

Tonic water, often used as a mixer with alcoholic drinks, is not generally considered bubbly water, but it is water and has bubbles. It also contains quinine, which was used in the mid-nineteenth century as a digestive aid and later as a treatment for malaria, hence the name “tonic.”

Manufacturers may add sugar to tonic water to counteract the bitterness of the quinine.

Best Ways to Enjoy Bubbly Water

Bubbly water is fine for most people to drink daily as long it doesn’t cause bloating or gas or contains sugar or other additives that may not be healthful.

Home carbonation devices make it easy to turn still water into bubbly water. You can transform tap, mineral, filtered, or spring water.

Bubbly water can be very refreshing, but if you want to kick it up a notch, add a bit of fresh-cut fruit or freshly pressed-fruit juice. You can even add flavored ice cubes or edible flowers to make it festive.

Bubbly water is a great base for any mocktail (nonalcoholic cocktail) when you want to avoid alcohol and have an enjoyable drink while socializing.

Summary

Bubbly water is a very popular drink, but it has gained an undeserved reputation for potentially harming teeth, bones, and digestion.

Research shows that bubbly water is a good choice for staying hydrated while enjoying a refreshing drink as long as it is free of sugar and other unhealthy additives. Bubbly water is a healthy choice unless it makes you feel bloated or gassy or triggers acid reflux.