Looking for a healthier alternative to sugary sodas or energy drinks loaded with caffeine and chemicals? Many people turn to sparkling water to quench their thirst. But can drinking soda with all their “guilt-free” sparkling waters ever be unhealthy?
Some sparkling water drinks have additional ingredients that you need to watch out for, especially flavored sparkling water drinks. But in its simplest form, sparkling water is pure water that has been carbonated.
What is sparkling water?
Sparkling water can occur naturally, like mineral water drawn from a spring. It is also created artificially by infusing water with carbon dioxide.
The carbonation process produces those familiar tiny bubbles. It also produces carbonic acid, a weak acid that does not make your body more acidic. This acid has raised questions about the health effects of sparkling water.
You may have heard some of the claims regarding soft drinks. The first is that it can steal calcium from bones. Another is that it can erode tooth enamel. Another is that it can irritate the stomach. These concerns stem from previous studies on the health effects of carbonated soft drinks, also called sodas or colas. These are drinks that contain chemicals and artificial or natural sugars.
Studies have actually linked soft drinks to lower bone mineral density. But they showed the culprit was phosphoric acid in soft drinks, not carbonation. Studies have also indicated that poor bone health may occur when soft drinks replace calcium-rich foods, such as milk.
Another study showed that dental erosion is caused by the high acid content of many sodas, not carbonation. Flavored sparkling water can, however, contribute to enamel rot. Flavoring agents make the water much more acidic, which causes the enamel to wear away.
Benefits of Drinking Sparkling Water
Sparkling water is just as effective at hydrating the body as spring water or purified water. Plus, it can be a nice break from tap water. Getting your daily dose of water is vital, so if sparkling water helps you drink enough, it’s a positive step toward good health.
If drinking a lot of soda makes you feel bloated, try balancing your intake with plain water, according to expert advice.
However, when choosing sparkling water, it is recommended to check the label to avoid hidden sugars. Tonic water, soda and mineral water usually contain sodium, minerals or sweeteners. It is therefore important to read the label.
What type of sparkling water to choose?
Below is an overview of sparkling water to help you find the right one for you:
- Seltzer
Seltzer water is regular water that has been carbonated. If you have a sodastream refill or other home carbonation system and you don’t add flavorings, you are making seltzer.
- Club Soda
Like seltzer water, club soda is also regular water to which carbon dioxide has been added. However, minerals, such as potassium bicarbonate, potassium sulfate, or table salt, are added to club soda to enhance the flavor. These alkaline substances are added to sparkling water to neutralize its acidity and mimic the flavor of natural mineral water.
- Tonic water
Tonic water is carbonated, but unlike other carbonated options, it contains added sweeteners and flavors.
- Mineral water
Mineral water can refer to still or sparkling water from underground springs and contains natural minerals.
- Carbonated water
The term soda water was used to refer to the first commercially available artificially carbonated water in the 18th century. Today, some use soda water to refer to seltzer or club soda.
- Flavored sparkling water
Some sparkling waters have fruit flavors. Many have added sugar or artificial sweeteners, while others have none and just have an essence of flavor. Read the label to make sure you’re not drinking added sweeteners. The aroma of the fruit can increase acidity, so these should be avoided for those with sensitive stomachs.