You're standing in front of the fridge. It's 3:00 PM. You want something with a "crisp" feel, but plain tap water feels like a chore and soda is a sugar bomb you're trying to avoid. So, you grab a can of LaCroix or Topo Chico. The bubbles hit the back of your throat. It feels great. But then that little voice in your head—the one fueled by random TikTok health gurus or something your aunt said once—starts chirping: "Wait, is this actually hydrating? Is it melting my teeth?"
Honestly, we've all been there.
The short answer is yes. It's totally fine. In fact, for most people, it's a massive win. But like anything involving our bodies and biology, there are a few "buts" and "ifs" that get lost in the marketing. If you've been wondering is it good to drink seltzer water as a primary source of hydration, you need to understand the science of carbonation, the pH of your mouth, and why your stomach might occasionally feel like a balloon.
The hydration myth: Does carbonation "dry you out"?
There is this weirdly persistent myth that carbonated water doesn't hydrate you as well as still water. It’s nonsense.
A study published in the American Journal of Clinical Nutrition back in 2016 actually put this to the test. Researchers developed a "Beverage Hydration Index" to see how different liquids stuck around in the body. They compared plain water, seltzer, milk, and even beer. The result? Seltzer water was just as hydrating as regular flat water. Your body doesn't get "tricked" by the bubbles. Water is $H_2O$, whether it has $CO_2$ shoved into it or not.
If you find yourself drinking more water because you like the bubbles, you’re winning. Most Americans are walking around chronically under-hydrated. If a can of bubbly water gets you to your daily goal, your kidneys are doing a happy dance.
It's all about the "Mouthfeel"
Let’s be real. Plain water is boring. Seltzer provides what sensory scientists call "chemesthesis." That’s the tingle. It’s a physical sensation that mimics the "bite" of alcohol or the "burn" of spicy food without the actual damage. For people trying to quit soda or cut back on beer, seltzer is a psychological lifesaver. It satisfies the urge for a "special" drink without the 150 calories of high-fructose corn syrup.
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The tooth enamel terror
This is the big one. People worry that the carbonic acid in seltzer is going to dissolve their teeth until they're left with nothing but nubs.
Here is how the chemistry actually works. When carbon dioxide is dissolved in water, it creates a very weak acid called carbonic acid. This lowers the pH of the water. Pure water has a neutral pH of 7. Seltzer usually sits somewhere between 3 and 4.
That sounds scary. Vinegar is around 2.5. Battery acid is 0.
But here is the nuance: while seltzer is more acidic than still water, it is significantly less erosive than soda or orange juice. A study by the American Dental Association (ADA) found that it would take quite a lot of seltzer consumption to noticeably damage enamel. The real danger isn't the carbonation; it's the added stuff. If your seltzer has citric acid or "natural lemon flavors," the acidity spikes.
If you're sipping a plain sparkling water with your meal, your saliva is actually a superhero. It neutralizes the acid almost immediately. Now, if you are nursing a single can of flavored seltzer for six hours, constantly coating your teeth in an acidic environment? Yeah, that’s not great. Drink it, enjoy it, and maybe swish some plain water afterward if you’re paranoid.
A quick note on "Sparkling Mineral Water"
Don't confuse seltzer with mineral water like Gerolsteiner or San Pellegrino. Seltzer is just water + gas. Mineral water is pulled from a spring and contains dissolved solids like magnesium, calcium, and sodium. Interestingly, the minerals in these waters can actually help buffer the acid, making them even "safer" for your teeth than purified seltzer. Plus, you get a tiny boost of electrolytes.
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The Bloat Factor: What happens in your gut?
Is it good to drink seltzer water if you have a sensitive stomach? Maybe not.
When you drink bubbles, you are literally swallowing air. That gas has to go somewhere. It’s either coming back up as a burp or heading south, leading to bloating and flatulence. For most people, this is just a minor social inconvenience. But if you have Irritable Bowel Syndrome (IBS) or Acid Reflux (GERD), seltzer can be a nightmare.
The carbonation can irritate the lining of the stomach and trigger the lower esophageal sphincter to relax. When that happens, stomach acid can creep up. If you find yourself reaching for Tums after a Perrier, your body is trying to tell you something.
On the flip side, some people find that seltzer actually helps with indigestion. There is some evidence suggesting it can improve satiety—the feeling of being full. If you drink a glass of bubbly water before a meal, the gas expands your stomach slightly, signaling to your brain that you're less hungry. It’s a common trick used in weight management, and for many, it works.
The "Natural Flavors" rabbit hole
We need to talk about what's actually in that "Essence of Grapefruit" can.
The FDA defines "natural flavors" pretty broadly. They are derived from plant or animal sources, but they are still processed in a lab. In most seltzers, these flavors are added in such tiny amounts that they don't impact your health one way or the other. They don't add calories, and they don't add sugar.
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However, some brands add "sweeteners" that aren't sugar. Think stevia, monk fruit, or erythritol. While these are technically "natural," they can mess with your gut microbiome or keep your "sweet tooth" alive. If you're trying to break an addiction to sweet tastes, stick to the seltzers that list only two ingredients: Carbonated Water, Natural Flavor. Or better yet, just Carbonated Water.
- Check the label for sodium. Some sparkling waters (like club soda) have added salts. If you're watching your blood pressure, these can add up.
- Watch out for "Sparkling Water Beverages." These are often just clear sodas in disguise, loaded with sucralose or aspartame.
- The "Citric Acid" trap. As mentioned, this is what kills your enamel. If "citric acid" is high on the ingredient list, treat it like a treat, not your main water source.
Bone density: An old wives' tale
You might have heard that carbonated drinks leach calcium from your bones, leading to osteoporosis. This fear largely comes from a study on colas.
Colas contain phosphoric acid. Phosphorous can interfere with calcium absorption if it's not balanced out. Plain seltzer water does not have phosphoric acid. There is zero evidence that drinking carbonated water has any negative effect on bone mineral density. You can tell your grandmother it’s okay; your skeleton isn't going to turn into chalk because of your SodaStream habit.
The verdict: How much is too much?
If you are a healthy person with no history of severe acid reflux or major dental erosion, you can probably drink seltzer all day long without an issue. But "expert" advice usually suggests a balance.
Think of seltzer as a "Tier 1" beverage, right alongside flat water, but perhaps a step below it just because of the pH levels. If you're drinking 8 cans a day and your stomach feels like a pressurized keg, maybe dial it back. If you're using it to replace a 3-Coke-a-day habit, you are making a massive, life-extending upgrade.
Actionable steps for the seltzer obsessed
If you want to keep your habit but minimize the "risks," here is how to do it right:
- Use a straw. If you're worried about your teeth, a straw bypasses most of the enamel on your front teeth. It sounds fancy, but it works.
- Drink it with food. Food helps neutralize the acidity and keeps your saliva flowing.
- Don't brush immediately after drinking. This is a pro-tip from dentists. Acidic drinks soften your enamel temporarily. If you brush right after finishing a seltzer, you might actually be scrubbing away that softened enamel. Wait 30 minutes.
- DIY it. Get a carbonator at home. You can control the "fizz" level and add real slices of cucumber or lime instead of relying on lab-made "essences."
- Listen to your gut. If you’re bloated, stop. It’s that simple.
At the end of the day, the biggest health risk associated with seltzer is the cost of buying all those cases at the grocery store. Beyond the potential for a little extra gas or a slight hit to your tooth enamel if you're overdoing the citrus flavors, it's a remarkably safe and effective way to stay hydrated.
So go ahead, crack that tab. The bubbles are fine.