“Carbonated water” includes plain seltzer, sparkling mineral water, and club soda (not tonic). It’s simply water with dissolved carbon dioxide (CO₂) that creates bubbles. Is it bad for you? Mostly no—but context matters. Here’s an answer-first guide covering benefits, myths, risks (teeth, bones, gut), types, label tips, and smart ways to drink it.
What Counts as “Carbonated Water”?
- Seltzer / Sparkling Water (plain): Water + CO₂. Usually 0 calories, 0 sugar, 0 sodium.
- Sparkling Mineral Water: Naturally carbonated or force-carbonated mineral water (e.g., with calcium, magnesium, bicarbonate). Taste varies by minerals.
- Club Soda: Carbonated water with added minerals/salts (sodium bicarbonate, potassium sulfate, etc.)—check the sodium line on the label.
- Tonic Water: Carbonated water + quinine + sugar/sweeteners. This is not a zero-calorie water and isn’t a daily hydrator.
Benefits (Why Bubbles Can Be Good)
- Hydration with variety: Many people drink more total water when they have a bubbly option, supporting energy, cognition, and kidney function.
- Zero sugar by default: Plain seltzer is an easy swap for sodas and juices, cutting sugar and calories without losing fizz satisfaction.
- Minerals (in some brands): Sparkling mineral waters can provide small amounts of calcium, magnesium, bicarbonate—taste and composition vary.
- Digestive comfort (sometimes): The sensation of fizz may aid swallowing and help some people feel less nauseated—though others find it adds gas (see Risks).
Common Myths vs Facts
- “It leaches calcium from bones.” Myth. Carbonation alone isn’t linked to bone loss; concerns arose from studies of colas, likely due to their phosphoric acid and dietary displacement, not bubbles themselves.
- “Carbonated water dehydrates.” Myth. Plain carbonated water hydrates comparably to still water.
- “Fizz always hurts teeth.” Partly myth. Plain seltzer is mildly acidic, less erosive than sugary sodas/juices. Risk comes from frequency (constant sipping) and added acids/sugars.
Potential Downsides & Who Should Be Cautious
- Dental enamel: Carbonation lowers pH; flavored varieties often add citric acid. To protect teeth: enjoy with meals, avoid all-day sipping, and rinse with still water after. Sugar-free ≠ acid-free.
- GI gas and bloat: CO₂ can cause fullness, belching, or discomfort—especially with IBS/functional GI disorders. If sensitive, limit volume or prefer still water.
- Sodium in club soda: Some brands add 50–100+ mg sodium per serving. If you’re limiting sodium for blood pressure, choose plain seltzer or low-sodium mineral waters.
- Reflux: Bubbles may worsen reflux for some. Try small amounts, avoid late evening, or stick to still water if symptoms flare.
- Kids & teeth: Occasional plain seltzer is fine; avoid sugary sodas and constant sipping of acidic drinks. Encourage regular plain water.
Medical disclaimer: Informational only—speak with your clinician for personal guidance.
Carbonated Water vs Other Drinks
| Drink | Calories (per 355–500 ml) | Sugar | Key Notes |
|---|---|---|---|
| Plain Still Water | 0 | 0 g | Best everyday hydrator; no acidity concern. |
| Plain Seltzer / Sparkling | 0 | 0 g | Hydrates like water; watch enamel if sipping all day. |
| Club Soda | 0 | 0 g | Can add sodium; check label if BP-conscious. |
| Tonic Water | 120–180 | 30–45 g | Added sugar; not a daily hydrator. |
| Soda / Soft Drink | 150–210 | 35–55 g | High sugar; more erosive than plain seltzer. |
Typical ranges—always check the brand label.
Smart Ways to Enjoy Carbonated Water
- Prefer plain: Choose unflavored seltzer or mineral water for daily use; avoid tonic and sugar-sweetened varieties.
- Time it: Enjoy with meals instead of constant between-meal sipping to reduce enamel exposure and reflux risk.
- Rinse routine: After fizzy drinks, follow with a few sips of still water; wait 30 minutes before brushing.
- Mind your gut: If you bloat easily, try smaller servings or switch to still water when symptoms flare.
- Check sodium: If using club soda or savory “soda” mixers, scan for sodium and choose lower-sodium options.
Zero-Sugar Flavor Ideas
- Citrus twist: A light squeeze of lemon or lime + sparkling water (then rinse with still water).
- Herbal: Mint or basil leaves crushed lightly between fingers, drop into glass.
- Berries: A few frozen berries for aroma and color (minimal sugars when used sparingly).
- Ginger slice: Thin slice adds warmth without sugar.
Related Guides & Tools
- What Is Still Water?
- Is Sparkling Water Good for You?
- Is Lemon Water Good for You?
- Daily Water Intake Calculator
FAQs
Does carbonated water damage teeth?
Plain seltzer is mildly acidic but notably less erosive than sugary sodas/juices. The biggest factor is frequency. Have it with meals, avoid all-day sipping, and rinse with still water after.
Is carbonated water bad for bones?
No clear evidence that carbonation harms bones; concerns largely relate to colas (phosphoric acid) and overall diet, not plain seltzer.
Can it cause bloating?
Yes, for some. CO₂ can increase gas/pressure. If you have IBS or feel uncomfortable, limit fizz or switch to still water.
Is flavored sparkling water okay?
Unsweetened is generally fine; flavored versions often add acids (citrus). Use with meals and rinse after to protect enamel.
How much is too much?
There’s no universal limit, but alternating with still water and avoiding constant sipping is smarter for teeth and GI comfort.
References
- American Dental Association — Dental Erosion
- Harvard T.H. Chan — Healthy Drinks
- NIDDK — Irritable Bowel Syndrome
- Harvard Health — Carbonated Water: Is it a good choice?
What Readers Say (Verified)
India • 10 Oct 2025
Verified
Switched from soda to plain seltzer—big calorie drop. The ‘rinse with water’ tip is clutch.
USA • 05 Oct 2025
Verified
Didn’t realize club soda had sodium. Now I check labels—no more bloating surprises.
UK • 30 Sep 2025
Verified
Helpful myth-busting on bones. I alternate fizz with still water now.
Australia • 24 Sep 2025
Verified
Love the zero-sugar flavor ideas—mint + ginger slice is my new favorite.
