Have you ever paused mid-sip and asked yourself, “**Is Seltzer Water Bad for You?**” If you’re a health-conscious individual exploring alternatives to high-sugar beverages, this question might come up often. While many people swap soda for sparkling alternatives, confusion still arises about carbonation’s effects on digestion, teeth, and overall health. For those curious about how fizzy drinks fit into a healthy lifestyle, take a look at this more general perspective in Is Sparkling Water Good or Bad for Your Health? as you read on.
What Exactly Is Seltzer Water?
Seltzer water is simply water infused with carbon dioxide gas under pressure. This process creates tiny bubbles of carbonic acid, which give the beverage its signature fizz. Because it’s usually free of sugar and artificial additives, many see it as a better choice than standard soda.
Some brands of seltzer water may contain added minerals, while others stick to plain carbonation. The drink’s slightly acidic nature typically measures around pH 5. This level of acidity is far less than that of soda, which can test closer to pH 2.5.
If you’re curious about how seltzer compares to other bubbly drinks, check out Club Soda vs. Seltzer vs. Tonic Water: What’s the Difference? to understand their unique distinctions.
Is Seltzer Water Bad for You Overall?
Most nutrition experts agree that seltzer water is generally safe. It hydrates in the same way still water does and can help people increase daily fluid intake. According to sales data from recent years, consumer preferences for sparkling options have surged. In fact, between 2013 and 2018, sales of sparkling water increased by 118% in the United States (UPMC HealthBeat, 2023).
The overall health impact depends on individual factors like dietary habits, underlying conditions, and daily consumption. Here’s a closer look at its benefits and possible downsides.
Potential Benefits
Better hydration. People who dislike plain water might find the fizz appealing, prompting them to drink more often. Research indicates carbonated options can be just as hydrating as still water (Healthline, n.d.).
Fewer calories than soda. In plain form, seltzer water usually has zero calories. Swapping soda for seltzer can help reduce overall sugar intake, potentially benefiting weight management.
Possible digestive perks. Some studies suggest carbonated water could improve swallowing function or help certain individuals with mild indigestion. A small study reported that about 40% of participants saw an improvement in stomach complaints after drinking carbonated water.
Potential Downsides
Gastrointestinal discomfort. The bubbles can lead to bloating, burping, or intestinal gas for those prone to digestive issues. If you have irritable bowel syndrome (IBS) or chronic bloating, the fizz might aggravate symptoms.
Acid reflux flares. People with gastroesophageal reflux disease (GERD) may notice increased acid reflux after drinking carbonated beverages.
Excessive flavor additives. Certain flavored seltzer waters contain citric acid or other additives that can raise acidity levels. This doesn’t necessarily make them “bad,” but flavorings can increase the risks of tooth enamel erosion in the long run.
Does It Affect Your Teeth?
A common myth is that sparkling beverages will erode tooth enamel. In truth, plain seltzer water typically has a pH around 5, which is only mildly acidic. Studies show it is considerably gentler on enamel than sugary drinks. However, lemon- or lime-flavored versions might carry a greater risk if they use additional acids.
To keep enamel concerns in check, you can drink seltzer alongside meals and rinse with water afterward. It also helps to discuss oral health with a dentist if you regularly enjoy bubbly beverages. If you’d like a broader perspective on carbonation’s effects, take a look at Is Carbonated Water Bad for You? for more context.
Bone Health Considerations
Many people worry that carbonated beverages can contribute to osteoporosis. This concern often arises from studies on cola, which contains phosphoric acid. However, plain seltzer water does not have phosphoric acid and has not been linked to lower bone mineral density.
A large study in the American Journal of Clinical Nutrition found no significant association between carbonated beverage consumption and reduced bone density in older women. In other words, plain carbonated water is unlikely to affect your bones. Still, any beverage high in sugar or phosphoric acid remains a potential concern.
Weight Management and Hunger Hormones
Although seltzer water doesn’t contain calories or sugar, there is a growing body of research investigating carbonation’s subtle impact on hormones linked to appetite. One study indicated that the carbon dioxide in fizzy drinks might elevate levels of ghrelin, a hormone associated with hunger. Rats exposed to carbonated beverages in the study tended to overeat and gain weight. While interesting, these results weren’t consistently replicated in humans, and more evidence is needed to draw firm conclusions.
On the flip side, seltzer water can potentially promote feelings of fullness. If you drink flavorless or lightly flavored versions before a meal, you might find yourself eating slightly less. This effect won’t replace balanced eating or exercise, but it might serve as one minor tool in a broader weight management strategy.
Busting Myths Around Seltzer Water
Seltzer water often gets grouped with soda, fueling misunderstandings. Unlike soda, it typically has no sugar, no caffeine, and minimal acid. Here are a few myths to set straight:
Myth 1: It rots your teeth like soda. Plain seltzer lacks the added sugars and high acid content that do the most harm to enamel.
Myth 2: It depletes calcium in your bones. Research has not found any consistent link between plain carbonated water and reduced bone mineral density.
Myth 3: It’s worse than sugary juice. Many fruit juices have a lower pH than seltzer water. Some also contain large amounts of sugar. For those cutting calories, plain seltzer is often a better choice.
Myth 4: It’s always contaminated with chemicals. While some worry about environmental contaminants, most carbonated waters adhere to food safety standards. To learn more about the topic of unwanted substances, check out PFAs in Sparkling Water: What You Need To Know.
Seltzer Water and Hydration
Plain water will always be a staple, but seltzer water provides a refreshing alternative. Recent data confirm that carbonated water helps meet daily fluid requirements just as effectively as still water (Healthline, n.d.). If you struggle to stay hydrated due to boredom with plain water, switching to bubbly options can be an easy fix.
As with everything, however, moderation is wise. If you notice bloating or reflux, it might be best to reduce how frequently you drink seltzer or alternate with flat water.
Bottom Line
For most people, sipping on seltzer water is not harmful. It hydrates just as well as still water, offers a calorie-free soda substitute, and does not significantly affect enamel or bone density when plain. Those with digestive conditions or frequent acid reflux may need to monitor their intake, and anyone concerned about additives should read labels carefully.
Ready to learn more about meeting hydration goals with fizzy beverages? Visit Does Sparkling Water Hydrate You? for additional insights. Overall, seltzer water can be a cheerful, bubbly ally in your quest to stay hydrated—just keep an eye on flavor additives and stick to moderate consumption.
References
1. UPMC HealthBeat. (2023). “Is Seltzer Water Bad for You?” Available at: https://share.upmc.com/2023/07/is-seltzer-water-bad-for-you/
2. Mayo Clinic Connect. (n.d.). “Carbonated Water – Is it bad for you if you drink it every day?” Available at: https://connect.mayoclinic.org/discussion/carbonation/
3. Cleveland Clinic. (2023). “Is Sparkling Water Good for You?” Available at: https://health.clevelandclinic.org/is-sparkling-water-healthy
4. Healthline. (n.d.). “Carbonated (Sparkling) Water: Good or Bad?” Available at: https://www.healthline.com/nutrition/carbonated-water-good-or-bad
5. Medical News Today. (n.d.). “Drinking sparkling water may help with weight loss, study finds.” Available at: https://www.medicalnewstoday.com/articles/drinking-sparkling-water-may-help-weight-loss-study
