You’ve heard it before. That one friend who swears your favorite sparkling water is "basically soda" because of the bubbles. Or maybe your dentist gave you a side-eye when they saw the LaCroix can in your hand. Honestly, there is so much weird misinformation floating around about carbonated water that it’s hard to know if you're actually hydrating or just eroding your teeth for fun.
Good news. It’s mostly fine. Better than fine, actually.
The health benefits of seltzer are basically the same as flat water, with a few quirky caveats that actually make it better for some people. Carbonation is just carbon dioxide gas dissolved in liquid under pressure. That’s it. It’s not some chemical cocktail designed to leach calcium from your bones, despite what your Great Aunt’s Facebook feed might have told you in 2014.
Hydration is the Big One
Is it as hydrating as regular water? Yes. Absolutely. A study published in the American Journal of Clinical Nutrition by researchers at St. Andrews University compared several different drinks to see how well they maintained hydration levels. Seltzer performed just as well as plain old tap water.
If you find plain water boring, you probably don't drink enough of it. Most people don't. That "crisp" feeling of the bubbles makes it easier to chug. If the fizz helps you hit your daily intake goals, the seltzer is doing more for your kidneys and skin than a glass of "still" water sitting untouched on your desk.
The Bone Density Myth
Let’s kill this one right now. People often confuse seltzer with dark sodas. Colas contain phosphoric acid. Phosphoric acid is the actual culprit that has been linked to lower bone mineral density in some observational studies, like the Framingham Osteoporosis Study.
Plain seltzer? No phosphoric acid.
Your bones are safe. The carbonation itself does not dissolve your skeleton. Researchers have looked at this specifically, and the consensus is that as long as you aren’t replacing calcium-rich drinks (like milk or fortified plant milks) exclusively with bubbles, your bone density isn't going anywhere.
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Digestion, Bloating, and the "Fullness" Factor
This is where it gets interesting. Seltzer can be a double-edged sword for your stomach.
For some, the health benefits of seltzer include helping with dyspepsia (indigestion) and constipation. A study in the European Journal of Gastroenterology & Hepatology found that people with chronic digestive issues saw improvement after drinking carbonated water for two weeks. It seems to help move things along.
But.
If you have Irritable Bowel Syndrome (IBS) or you're prone to acid reflux, seltzer might be your enemy. You're literally swallowing air. That air has to go somewhere. It’s either coming back up as a burp or heading down to cause bloating. If you've ever felt like a beach ball after a seltzer, that’s why.
Interestingly, bubbles can make you feel fuller. The gas distends the stomach slightly, which can signal to your brain that you’re done eating. It’s a neat trick if you’re trying to manage portion sizes, but it’s a temporary physiological nudge, not a magic weight loss pill.
Let's Talk About Your Teeth
This is the one area where the critics have a tiny point, but it's often blown out of proportion. Carbonation creates carbonic acid. This drops the pH of the water, making it more acidic than flat water.
On the pH scale, pure water is a 7 (neutral). Seltzer usually sits between a 3 and 4.
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That sounds scary. It isn't.
Dr. Edmond Hewlett, a spokesperson for the American Dental Association, has noted that while seltzer is slightly more acidic than plain water, it is nowhere near as erosive as orange juice or soda. If you're sipping it all day, yeah, you're giving your enamel a minor acid bath. But if you drink it with a meal, your saliva—which is a natural buffer—neutralizes that acid almost immediately.
What About the "Natural Flavors"?
This is the "gray area" of the health benefits of seltzer. If your can says "Essence of Lime," what does that actually mean?
The FDA defines "natural flavors" as substances derived from plants or animals. It’s a broad category. Usually, it’s just oils or extracts from the fruit. As long as there isn't added sugar or citric acid (which adds more tooth-eroding potential), these are generally fine.
However, "Tonic Water" is not seltzer. Tonic water is loaded with sugar—about 32 grams in a 12-ounce bottle. That’s basically a Sprite with quinine. If you're drinking tonic for your health, you're doing it wrong. Club soda is also different; it has added minerals like sodium bicarbonate or potassium sulfate for taste. It's still healthy, but keep an eye on the sodium if you have high blood pressure.
Heart Health and Metabolic Perks
There is some preliminary evidence that sodium-rich sparkling mineral water (like San Pellegrino or Gerolsteiner) might actually help with cholesterol. A small study involving postmenopausal women showed that drinking a liter of sodium-rich sparkling water daily led to a decrease in LDL (the "bad") cholesterol and an increase in HDL (the "good") cholesterol.
This isn't a license to go crazy, but it suggests that the minerals in these waters aren't just for taste. They are bioavailable, meaning your body actually absorbs the calcium and magnesium in them.
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Sorting Fact from Fiction
Let's be real: the biggest benefit of seltzer is that it isn't soda.
The average American drinks way too much liquid sugar. Switching from a 150-calorie can of Coke to a 0-calorie can of seltzer is one of the easiest health wins you can get. It satisfies the "oral fixation" of needing a fizzy, cold drink without the insulin spike.
- Fact: It hydrates just as well as flat water.
- Fact: It doesn't cause osteoporosis.
- Fact: It can help with constipation.
- Nuance: It might make you burp or bloat.
- Nuance: It’s slightly acidic, so don't sip it for 6 hours straight without rinsing with plain water.
Actionable Steps for the Seltzer Addict
If you're looking to maximize the health benefits of seltzer without the downsides, here is how you should actually be drinking it.
First, check the label for "Citric Acid." Many flavored seltzers add this for a tart kick. It makes the water significantly more erosive to your teeth than plain carbonation. If you see it, try to drink that specific can with a meal rather than sipping it solo.
Second, use a straw. It sounds goofy, but if you're worried about tooth enamel, a straw bypasses your teeth and sends the bubbles straight to the back.
Third, if you have a sensitive stomach, stick to "low-carbonation" options. Some brands are much "pointier" with their bubbles than others. Your GI tract will thank you for the lower gas volume.
Lastly, don't stop drinking plain water. Seltzer is a great tool, but your body still benefits from neutral-pH, non-carbonated hydration. A 50/50 split is usually the sweet spot for most people.
Keep the fridge stocked. The bubbles are fine.