Soda waters reviewed

What is soda water?

Soda water is water infused with carbon dioxide gas, which creates the bubbles. It comes in various forms, including:

Seltzer water: plain carbonated water without any added minerals.

Club soda: carbonated water with minerals added, like sodium bicarbonate or potassium sulfate.

Sparkling mineral water: naturally carbonated water from a mineral spring, containing various minerals (1). 

There are also many brands of bubbly water that have added sugars, artificial sweeteners, or flavorings. 

Health benefits of soda water

Calorie-free 

Soda water provides hydration without added sugars or calories, making it a great alternative to sugary drinks like soda and fruit juices. Excess sugar, especially when it's in an easy to consume form of drinking, may be a concern for health (2). 

Hydration 

Drinking soda water contribute to your daily fluid intake. Staying hydrated is crucial for overall health, aiding in digestion, circulation, and temperature regulation (3). The carbonation does not reduce its hydrating properties, however, some people might find that the bubbles make them feel fuller, which could lead to drinking less overall. As long as it doesn't contain added sugars or caffeine, soda water is a good option for staying hydrated.

Bone health

Contrary to the myth that carbonated beverages weaken bones, research shows that plain carbonated water does not have a negative effect on bone health. The concern about bone density is more relevant to regular soda, which contains phosphoric acid which may compete with calcium (5). 

Sparkling waters health: what to look for

While it’s true that sparkling waters are better than drinking soda, there are still things to consider if soda water is a staple of your life. 

Tooth enamel erosion

When the bubbles, or carbon dioxide, are added to water there’s a reaction that produces carbonic acid. This means the pH dips and may slightly erode teeth, but not to the level of sodas (6). So frequent consumption might lead to mild erosion of tooth enamel over time but it depends on the strength of your teeth and how often you have it. 

Bloating and gas

The carbonation in soda water may cause bloating, gas, or an upset stomach for some people, especially if you already have digestive concerns like heartburn or bloating. Monitor how your body reacts and adjust the amount you have accordingly. 

Cravings 

Research is not conclusive, but one study found that carbon dioxide drinks may cause the hunger hormone, ghrelin in rats (7). However, it's important to note the research isn’t conclusive and it may impact people differently. Flavored sparkling waters typically have artificial sweeteners which are much sweeter than sugar and may train your taste buds to crave sweetness (8). 

Is naturally sweetened soda water healthy?

As for the “naturally” sweetened soda waters, it can be difficult to determine what exactly is being added. These flavors are made by chemists and are typically made by extracting components from plants or animals (8). Some sparkling water has high levels of citric acid or caffeine which is best in moderation (6).

Soda water summary 

Plain water is best but if you enjoy soda waters they can be a healthy part of your daily intake. Whenever possible, opt for a low-sodium soda water brand without added sugars, artificial flavors, or artificial sweeteners. A touch of natural sweetness from real fruit juice is a great way to get some flavor. Add a bit of flavor yourself with limes, lemons, berries, or herbs like mint or basil to your soda water or freshwater. Try this Fruit-Infused Water featured on Lifesum.