Is sparkling water good for you? Yes. Plain, unsweetened sparkling water hydrates you as well as still water, has no sugar or calories, and the research does not show it harms your bones. It is a good swap for soda. The catches are in what gets added: citrus flavors make it more acidic for teeth, tonic water is full of sugar, and club soda carries sodium. Read the label, and plain sparkling water is as good a daily drink as tap water.
We went through the published research and the official guidance: a randomized hydration trial in the American Journal of Clinical Nutrition, the Framingham bone study, two dental studies, a digestion trial, the American Dental Association, the NIH and USDA nutrition data. Below is what each found, a ranking of sparkling drinks from healthiest to least healthy, and who should be careful.
What the research says about sparkling water: 5 studies
| Question | What the study found | Source |
|---|---|---|
| Does it hydrate like still water? | Urine output after sparkling water was “not different from the response to water ingestion” | Maughan et al., American Journal of Clinical Nutrition, 2016 (72 men, randomized) |
| Does it weaken bones? | Cola was linked to lower hip bone density in women; “no significant relations between noncola carbonated beverage consumption” and bone density | Tucker et al., Framingham Osteoporosis Study, 2006 (2,538 adults) |
| Does plain sparkling water erode teeth? | Sparkling mineral waters dissolved enamel slightly more than still waters, but about “one hundred times less” than soft drinks | Parry et al., Journal of Oral Rehabilitation, 2001 |
| What about flavored sparkling water? | All flavored sparkling waters tested had pH 2.74 to 3.34 and erosive potential “similar to or greater than that of pure orange juice” | Brown et al., International Journal of Paediatric Dentistry, 2007 |
| Does it help digestion? | In people with indigestion and constipation, carbonated water improved both scores over 15 days; tap water did not | Cuomo et al., European Journal of Gastroenterology and Hepatology, 2002 (21 patients) |
Two honest caveats. The digestion trial was small, so treat it as a promising result, not proof. And the dental studies were lab tests on extracted teeth, not long-term studies in people. Even so, every one of these points the same way: plain sparkling water behaves like water, and the problems come from additives.
Is sparkling water as hydrating as regular water?
Yes. In the Beverage Hydration Index trial, researchers gave 72 men a liter of one of 13 drinks and measured how much urine they produced over the next four hours. Sparkling water was no different from still water. Our full breakdown is in does sparkling water hydrate you.
The practical point: if bubbles help you drink more water, sparkling water counts toward your daily fluids just as still water does. Our guide on how much water to drink per day covers how much you need.
Is sparkling water bad for your teeth?
Plain sparkling water is not. The American Dental Association’s consumer site says, “According to available research, sparkling water is generally fine for your teeth,” and describes a lab test where sparkling water and regular water “were about the same in their effects on tooth enamel.” It also says “sparkling water is far better for your teeth than sugary drinks.”
Flavored versions are a different story. The ADA notes that “citrus-flavored waters often have higher acid levels,” and the 2007 study found flavored sparkling waters as erosive as orange juice in the lab. If you drink flavored sparkling water, have it with meals or in one sitting rather than sipping all day, and keep drinking fluoridated tap water too. Our article on sparkling water and teeth goes deeper.
Is sparkling water bad for your bones?
No, according to the best evidence. The myth comes from cola. The Framingham Osteoporosis Study measured bone density in 1,413 women and 1,125 men. Daily cola drinkers had 3.7% lower bone density at the femoral neck, part of the hip, but the researchers found “no significant relations between noncola carbonated beverage consumption” and bone density. The likely culprits in cola are phosphoric acid and caffeine, not bubbles. More in is sparkling water bad for your bones.
Does sparkling water cause bloating or reflux?
It can make some people gassy. The NIH’s digestive disease institute lists drinking “carbonated, or fizzy, drinks” among the habits that make you swallow more air, which can lead to belching and gas. If you have IBS or frequent bloating, try still water for a week and see whether it helps. For reflux, the evidence is mixed; if you notice heartburn after sparkling water, switch to still.
On the other side, the small Italian trial found carbonated water improved indigestion and constipation symptoms. Some people simply feel better with it, and others do not.
Sparkling drinks ranked from healthiest to least healthy
Not every fizzy water is the same. Here is how the common types compare, using USDA FoodData Central values per 12 fl oz can where we have them:
| Rank | Type | Sugar | Sodium | Watch out for |
|---|---|---|---|---|
| 1 | Plain seltzer or sparkling water | 0 g | 0 to very low | Nothing |
| 2 | Sparkling mineral water | 0 g | Varies by brand | Sodium in some brands; check the label |
| 3 | Unsweetened flavored sparkling water | 0 g | Low | Citric acid and teeth |
| 4 | Club soda | 0 g | About 75 mg | Added sodium salts |
| 5 | Sweetened sparkling water (sugar or sweeteners) | Varies | Low | Sweeteners, sugar |
| 6 | Tonic water | About 31 g | About 43 mg | Sugar, about 120 calories a can |
Tonic water surprises people. USDA lists 8.8 g of sugar per 100 g, which works out to about 31 g in a 12-ounce can, more than half the FDA’s 50 g daily value for added sugars. It is a soft drink, not a water. Our guides to sparkling water vs tonic water and seltzer, club soda and sparkling water explain the labels.
If you are watching sodium, our low-sodium sparkling water brands list ranks brands by sodium per can, and best sparkling mineral water compares mineral content.
Is there PFAS in sparkling water?
In some brands, at low levels. When Consumer Reports tested bottled waters in 2020, the carbonated brands had higher PFAS readings than most still waters. Topo Chico measured 9.76 parts per trillion and Polar 6.41, while Spindrift measured 0.19 and Sparkling Ice had none detected. Brands can change their sources and treatment after a test, so check the latest data. Our page on sparkling water without PFAS keeps the current brand-by-brand results, and is Topo Chico bad for you covers the brand with the highest 2020 reading.
Who should limit sparkling water?
- People with IBS or frequent bloating: the bubbles add swallowed air.
- Anyone sipping flavored sparkling water all day: the acid is the issue for teeth, not the fizz.
- People on low-sodium diets: choose seltzer over club soda and check mineral water labels.
- People with kidney stones: plain sparkling water is fine for most, but some mineral waters are high in minerals; see sparkling water and kidney stones.
Which sparkling water is healthiest?
The healthiest pick is plain, unflavored sparkling water with no added sodium, sweeteners or acids. Among flavored brands, the ones that use real fruit and no sweeteners come closest. Our tested rankings:
- Healthiest sparkling water for daily drinking
- Best plain sparkling water
- Best zero-calorie sparkling water
- Brand reviews: Spindrift, LaCroix, Bubly, Waterloo, Topo Chico, Liquid Death, AHA, San Pellegrino and Gerolsteiner
- Head to head: Bubly vs LaCroix vs Spindrift and Perrier vs San Pellegrino
Some brands now add caffeine; see caffeinated sparkling water if you drink it late in the day.
Sparkling water vs soda: the swap that matters most
The biggest health benefit of sparkling water is what it replaces. A 12-ounce can of regular cola has about 35 g of sugar, about 150 calories and about 32 mg of caffeine, based on USDA FoodData Central values of 9.94 g sugar and 9 mg caffeine per 100 g. Plain sparkling water has none of these.
| 12 fl oz drink | Sugar | Calories | Caffeine | Bone density link |
|---|---|---|---|---|
| Plain sparkling water | 0 g | 0 | 0 | None found |
| Regular cola | About 35 g | About 150 | About 32 mg | Lower hip density in women (Framingham) |
| Diet cola | 0 g | About 0 | Varies | “Similar results were seen for diet cola” (Framingham) |
Diet cola is the interesting one. It removes the sugar, but the Framingham researchers saw a similar link to lower bone density, which points at cola ingredients like phosphoric acid rather than sugar or bubbles. If you are trying to quit soda, plain or naturally flavored sparkling water is the closer match in feel and the better choice on every measure here.
So, is sparkling water good for you? Our verdict
For most people, yes. Plain sparkling water is water with carbon dioxide: it hydrates, it has nothing in it to worry about, and it is a far better habit than soda. Our ranking is simple. Plain seltzer first, mineral water second if you watch the sodium, unsweetened flavored waters third with meals, and treat tonic and sweetened sparkling drinks as treats. If bubbles make you bloated, drink still water instead; you lose nothing.
Making it at home with a carbonation machine and tap water gives you the same drink as plain seltzer, with no cans and no PFAS question beyond what is in your own tap water. If you go that way, our guide to why tap water smells like chlorine helps if the taste puts you off.
Frequently asked questions
Is it OK to drink sparkling water every day?
Yes, for most people. Plain sparkling water hydrates like still water and has no sugar or calories. If you drink a lot of flavored sparkling water, have it with meals and keep drinking fluoridated tap water for your teeth.
Is sparkling water as healthy as regular water?
Plain sparkling water is close to it. A randomized trial found it hydrates the same as still water. The only differences are mild acidity from the carbonation and, for some people, more gas.
Is carbonated water bad for you?
No. Research links lower bone density to cola, not other carbonated drinks, and the ADA says plain sparkling water is generally fine for teeth. Problems come from added sugar, sodium or citric acid.
Does sparkling water help you lose weight?
Only by replacing sugary drinks. It has no calories, so swapping a daily soda for plain sparkling water cuts sugar and calories. On its own, it does not burn fat.
Is club soda healthy?
It is fine in moderation but has added sodium, about 75 mg per 12-ounce can by USDA figures. Plain seltzer has the same fizz with little or no sodium.
Is tonic water the same as sparkling water?
No. Tonic water contains quinine and sugar, about 31 g per 12-ounce can by USDA figures. Treat it like a soft drink.
This article is general information, not medical advice. If you have a digestive, kidney or dental condition, ask your doctor or dentist what suits you.
Sources
- Maughan RJ et al. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. American Journal of Clinical Nutrition, 2016.
- Tucker KL et al. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. American Journal of Clinical Nutrition, 2006.
- Parry J et al. Investigation of mineral waters and soft drinks in relation to dental erosion. Journal of Oral Rehabilitation, 2001.
- Brown CJ et al. The erosive potential of flavoured sparkling water drinks. International Journal of Paediatric Dentistry, 2007.
- Cuomo R et al. Effects of carbonated water on functional dyspepsia and constipation. European Journal of Gastroenterology and Hepatology, 2002.
- American Dental Association, MouthHealthy, The Truth about Sparkling Water and Your Teeth.
- National Institute of Diabetes and Digestive and Kidney Diseases, Symptoms and Causes of Gas in the Digestive Tract.
- USDA FoodData Central, SR Legacy entries for club soda (FDC 174842) and tonic water (FDC 171869).
- Consumer Reports, What’s Really in Your Bottled Water? (September 2020).
