Key Takeaways

• Sparkling water can be just as hydrating as still water and may help support digestion and feelings of fullness.
• Despite common myths, plain sparkling water does not harm bone health or significantly damage tooth enamel.
• Choosing unsweetened, additive-free sparkling water is your healthiest option for regular consumption.

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Cracking open a cold can of sparkling water can feel like a refreshing little luxury. The carbonation tingles on your tongue, the fizz makes it feel more exciting than plain water, and it often comes with a hint of natural flavor. But is sparkling water actually good for you—or are those bubbles hiding something less healthy? Let’s break down what science really says about effervescent beverages.

Understanding Sparkling Water

Sparkling water, also known as carbonated water, is simply water that has been infused with carbon dioxide gas under pressure—that’s what gives it its signature fizz. 

Depending on how it’s made, you can find sparkling water in a few different categories:

• Seltzer water: Seltzer is artificially carbonated and typically free of minerals.
• Club soda: Carbonated water with added minerals like sodium bicarbonate, calcium, or potassium sulfate.
• Sparkling mineral water: Naturally carbonated and sourced from a spring containing minerals.
• Tonic water: Not just carbonated water—it also contains added sugars and quinine, making it more of a flavored, sweetened beverage than a hydration source.

Potential Health Benefits of Sparkling Water

When we talk about sparkling water’s health benefits, we mostly refer to unsweetened and unflavored varieties without added sugars or artificial sweeteners. These types of sparkling waters are essentially just water with a bit of flair. Plus, there are some perks to choosing sparkling water, especially if it helps you hydrate more.

Hydration

One of the biggest perks, of course, is that sparkling water keeps you hydrated. Sparkling water is just as hydrating as regular water, and for folks who struggle to drink enough water during the day, the upgraded feeling while you sip can be a game-changer. 

Most adults need roughly 9 to 13 cups of fluids daily, depending on age, sex, and activity level.¹ If plain water feels boring, a bubbly twist might be just what you need to meet your daily hydration goals—without the added sugars in other fizzy drinks.

Related: How Much Water Should You Drink?

Improved Digestion

Some studies have shown that carbonated water may support digestion by improving swallowing and reducing symptoms of indigestion. The bubbles can stimulate movement in the gastrointestinal tract, helping things move along more smoothly—think of it like a gentle internal massage for your gut. This could be a major positive if you struggle with constipation.

However, everyone's gut responds differently to sparkling water. Some people have adverse reactions and find it gives them more GI disturbance. The research overall seems mixed here — if you like carbonated water, monitor your digestive symptoms, and adjust your water intake accordingly.²

Increased Satiety

Another benefit of sparkling water is that it may help you feel fuller. The carbonation expands in your stomach slightly, promoting a feeling of fullness that could help with portion control or snacking less between meals.³

Of course, sparkling water isn’t a magic appetite suppressant, but it can be a helpful tool in your healthy eating toolbox. That said, this effect isn’t ideal for everyone. People who’ve had gastric bypass surgery, experience frequent bloating, or struggle with acid reflux (GERD) may find that carbonation worsens their symptoms. If that’s you, it may be worth sticking to flat water or checking with your doctor before making bubbly your beverage of choice.

Potential Risks and Considerations

While sparkling water has plenty going for it, it’s not completely without a few considerations for your health. If you fit into one of these categories, check with your doctor or registered dietitian before you sip on your favorite carbonated beverage:

• People with acid reflux or GERD: Carbonation can relax the lower esophageal sphincter and trigger heartburn or reflux symptoms.
• Individuals with IBS or frequent bloating: The gas in sparkling water may worsen bloating, cramping, or abdominal discomfort. Plus, many people experience burping from the bubbles compared to regular water. 
• Those recovering from gastric surgery (like gastric bypass or sleeve gastrectomy): Carbonation can stretch the stomach pouch and cause discomfort or interfere with healing.
• People with sensitive teeth or dental erosion: The slight acidity of carbonated water can contribute to enamel wear over time, especially with frequent sipping. If you’re worried about your dental health or tooth decay, you might want to check with your dentist first.
• Children under age 2: Their developing digestive systems may be more sensitive to gas and bloating from carbonation.
• Anyone on a low-sodium diet: Some sparkling waters, especially club soda, contain added sodium—always check the label.

Tips for Incorporating Sparkling Water into Your Diet

Ready to make sparkling water part of your routine? Here are some practical tips:

• Read the labels: Choose options without added sugars, artificial sweeteners, or sodium.
• Make it a mixer: Add a splash of fruit juice or fresh citrus slices for flavor without loading up on sugar.
• Use it as a soda swap: Sparkling water can be a satisfying alternative if you’re trying to cut back on sugary beverages.
• Balance your bubbles: Alternate between still and sparkling water to stay well-hydrated without overdoing the fizz.
• Listen to your body: If it causes bloating or discomfort, scale back and enjoy it occasionally instead of daily.

The Bottom Line

Sparkling water can be a fun and effective way to stay hydrated—and for many people, it’s a healthy alternative to sugary sodas or flavored drinks. As long as you’re choosing versions without additives and paying attention to how your body responds, it can have a place in a balanced diet. Just remember: the healthiest hydration is the one you’ll actually drink regularly.

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Read Next: Is Flavored Water Good for You?