Is Sparkling Water Good For You? Benefits and Risks

Benefits of Sparkling Water

1. Helps with weight loss

For people watching their weight, hydration is key. Sparkling water provides hydration, and it’s a much better option than drinking regular soda or even diet soda, which does not provide adequate hydration. If a person’s not hydrated, they may always feel hungry because the body can’t tell the difference between hunger and thirst.

But people who are watching their weight should be careful which type of carbonated water they drink. Tonic water, for example, has about 15 grams of sugar in a serving — that’s about a third as much as a regular soda. So drinking a lot of tonic water is not the best option. Instead, drink club soda or sparkling water with no added sugar.

Learn more about our weight loss services

2. A smart soda substitute

Trying to cut back on sugary sodas? Sparkling water is one of the best alternatives. It mimics the fizzy sensation people crave from soda — without the sugar, calories, or artificial ingredients found in most soft drinks. This makes it easier to ditch the soda habit and adopt a healthier beverage routine without sacrificing satisfaction.

3. Supports digestive health

Some studies have shown that sparkling water can help with digestion and constipation. The carbonation may stimulate nerves responsible for digestion, making the process more efficient. This not only helps relieve discomfort but also may contribute to a better-functioning digestive system overall.

4. May improve satiety (feeling full)

Feeling full is an important factor in managing appetite, and carbonated water may help with that. Some research suggests it can increase the sensation of fullness, or satiety, potentially helping people reduce their calorie intake throughout the day.

There was one small animal study that linked carbonated water to increased levels of the hunger hormone ghrelin, but this hasn’t been replicated widely in human studies. In general, sparkling water may actually help control hunger, not stimulate it.

5. Can assist with swallowing disorders

Sparkling water may also benefit individuals with dysphagia — a condition shared by three million Americans that causes difficulty swallowing. Small studies have indicated that the carbonation can help clear the throat and make swallowing easier. This could be a simple, non-invasive aid for the millions of Americans who live with this condition. Still, it’s important to consult a doctor before trying this method.

6. Protects bone health (and may even improve it)

Contrary to some myths, sparkling water does not weaken bones. Only dark colas with phosphoric acid have been linked to calcium loss and reduced bone density. In fact, sparkling mineral water that contains calcium and magnesium may actually strengthen bones and support long-term bone health.

7. Customizable and DIY-friendly

With the popularity of home carbonation machines, you can now make your own sparkling water at home. It’s a cost-effective and eco-friendly way to enjoy fizzy drinks — and as long as you don’t add sugars or artificial sweeteners, it’s just as healthy as store-bought versions.

8. Better than sweetened or artificially flavored drinks

While some carbonated waters contain artificial flavors or sweeteners, plain sparkling water is your best bet. Always check the label for:

• Zero calories
• No sugar or high fructose corn syrup
• Low sodium (ideally under 100 mg per can)
• Minimal artificial sweeteners like aspartame or sucralose

Even if carbonated water contains carbonic acid, it’s unlikely to damage your teeth — unlike sugary or acidic sodas. 

Risks of Sparkling Water

1. Possible gas and bloating

For some people, drinking too much sparkling water can induce gas and bloating, making them uncomfortable. Patients with acid reflux, gastroesophgeal reflux disease (GERD), or gas who are drinking mostly carbonated water should switch to non-carbonated beverages, like plain water. More studies are needed on the impact on people with acid reflux, GERD and heartburn, because sugar can really impact GERD. Using straws to drink carbonated water can increase gas and bloating. Read GERD and obesity frequently asked questions. 

However, some patients find carbonated water improves their digestion and reduces indigestion.

What About Hard Seltzer?

Is hard seltzer good for you?

Hard seltzers contain alcohol and should be consumed in moderation, which is one drink per day for women and one to two drinks per day for men. Consuming larger volumes of alcohol can have adverse health consequences. However, if you choose to drink alcohol in moderation, hard seltzers can be a good way to reduce your overall calorie intake compared to other alcoholic beverage options like beer.

Are hard seltzers better for you than beer?

Hard seltzers can be lower in calories and carbohydrates than most beer. There are some light and low-carb beers that may have the same or fewer calories and carbohydrates than some brands of hard seltzer. The number of calories is affected by the percentage of alcohol in the seltzer, but most standard hard seltzers and light beers have a similar percentage of alcohol. Thus, a hard seltzer that is lower in calories and carbs than a beer is better.

Are hard seltzers hydrating?

Hard seltzers contain water, so there is some hydrating component at play, but they also contain alcohol, which can cause increased urination, contributing to dehydration. Alcohol in general acts as a diuretic and therefore can contribute to dehydration. Hard seltzers should not be a primary form of hydration.

How do I choose a healthy hard seltzer?

Choose a hard seltzer that is lower in calories. Most run 90 to 110 calories per beverage. Check the grams of sugar and total carbohydrates. Every brand varies when it comes to carbohydrate content. Choose a lower sugar hard seltzer option, which typically results in a lower calorie product.