:max_bytes(150000):strip_icc()/7634_preview-60b4adb3108d4b449a99cc41893fd65d.jpg)
You’re standing in the grocery aisle, staring at a wall of colorful cans. Lime, pamplemousse, black cherry—it doesn't matter. You’ve probably heard the rumors that the carbonation is basically battery acid for your teeth or that it’s secretly dehydrating you. People love to gatekeep health. But if you’re wondering what does sparkling water do for your body, the reality is actually a lot more interesting than the "water is boring" crowd wants to admit.
It's just water and gas. That’s the baseline.
Carbonated water is created by dissolving carbon dioxide in water under pressure. This process creates carbonic acid. That sounds scary, right? Acid! But it’s a weak acid. When you take a sip, your tongue feels that sharp, prickly "bite." That’s actually a chemical response, not just bubbles popping. Your TRPA1 receptors—the same ones that react to wasabi—are firing off.
It’s a sensory experience. And for many of us, it’s the only thing keeping us from face-planting into a 2-liter bottle of soda.
The Digestion Myth: Does It Actually Help?
Let's talk about your stomach. Some people swear that seltzer makes them bloated. Others won't eat a heavy meal without it. Both are right.
Research published in the Journal of Gastroenterology and Hepatology has shown that sparkling water can actually improve dyspepsia (indigestion) and help with constipation. It seems to move things along. If you feel "stuck" after a big Thanksgiving-style dinner, the bubbles might trigger a bit of extra movement in the digestive tract. It helps you burp. Honestly, sometimes a good burp is all you need to feel human again.
But there’s a flip side.
If you have Irritable Bowel Syndrome (IBS), those bubbles are basically tiny grenades. Carbonation introduces excess air into the digestive system. For a "normal" gut, that’s a non-issue. For someone with a sensitive GI tract, it leads to cramping, gas, and that distended "balloon stomach" feeling that ruins your afternoon.
Then there’s the hunger factor. You might have heard that sparkling water makes you hungrier. There was a 2017 study involving rats—and a very small group of humans—that suggested carbon dioxide might increase levels of ghrelin, the "hunger hormone." It’s controversial. Most dietitians will tell you the opposite: the volume of the gas fills your stomach, making you feel fuller, faster.
✨ Don't miss: Why Sometimes You Just Need a Hug: The Real Science of Physical Touch
It’s a bit of a toss-up. You have to listen to your own body on this one.
What Does Sparkling Water Do For Your Body’s Bone Density?
This is the big one. The old wives' tale that won't die.
"Don't drink that, it’ll leech the calcium right out of your bones!"
Total nonsense.
This myth comes from a misunderstanding of a 2006 study called the Framingham Osteoporosis Study. Researchers found that older women who drank cola every day had lower bone mineral density. But—and this is a massive "but"—the same effect wasn't seen in those drinking other carbonated beverages.
The culprit wasn't the bubbles. It was the phosphorus.
Most sodas contain phosphoric acid, which can interfere with calcium absorption if you aren't getting enough calcium in your diet elsewhere. Plain sparkling water? It doesn't have it. It’s just $H_2O$ and $CO_2$. Your skeleton is perfectly safe. In fact, some mineral-rich sparkling waters like Gerolsteiner or San Pellegrino actually contain decent amounts of calcium and magnesium. You might actually be helping your bones, albeit in a very small way.
The Tooth Decay Debate
If you’re worried about your pearly whites, you aren't crazy. Acid is the enemy of enamel.
🔗 Read more: Can I overdose on vitamin d? The reality of supplement toxicity
The pH of plain water is a neutral 7. Sparkling water usually sits between 3 and 4. For context, orange juice is about 3.5, and Coca-Cola is a staggering 2.5.
Dr. Edmond Hewlett of the UCLA School of Dentistry has noted that while sparkling water is slightly more acidic than flat water, it is orders of magnitude less damaging than soda or fruit juice.
Here is the secret: it's the flavoring that gets you.
A plain seltzer is almost entirely harmless. But the second you add "natural lemon flavor" or citric acid, the acidity drops. Citric acid is an enamel eater. If you’re sipping flavored seltzer all day, every day, without ever rinsing with plain water, you might be softening your enamel over time.
Pro tip? Drink it with a meal. Your saliva production increases when you eat, which helps neutralize the acid and wash away the bubbles before they can do any real damage.
Hydration: Is It "Real" Water?
Yes. 100%.
The American Journal of Clinical Nutrition published a hydration index study that compared various beverages. They found no significant difference in hydration between still water and sparkling water. Your body absorbs the liquid just the same.
Some people find sparkling water harder to chug. If you’re at the gym, you probably want flat water so you don't end up bloated and hiccuping on the treadmill. But for general daily intake? If the bubbles make you drink more water because you hate the taste of "plain" tap, then sparkling water is objectively better for you.
💡 You might also like: What Does DM Mean in a Cough Syrup: The Truth About Dextromethorphan
Dehydration is the real enemy. It causes brain fog, headaches, and sluggishness. If a LaCroix is what gets you to your daily fluid goal, drink the LaCroix.
Why Quality Matters
Not all bubbles are created equal. You've got club soda, seltzer, and sparkling mineral water.
- Seltzer: Just water with carbon dioxide added. Clean, simple, no sodium.
- Club Soda: Carbonated water with added minerals like sodium bicarbonate or potassium sulfate. These are added to mimic the taste of natural springs. It’s fine, but watch the salt if you’re on a low-sodium diet.
- Sparkling Mineral Water: This comes from a natural spring and contains minerals like calcium, magnesium, and sodium that were already there. This is the "top shelf" stuff.
The biggest "gotcha" in the industry is the "sparkling water beverage." These are often just clear sodas in disguise. If the ingredient list includes aspartame, sucralose, or "juice concentrate," you aren't really drinking water anymore. You're drinking a diet soda with better branding. Those sweeteners can mess with your gut microbiome and trigger cravings.
Stick to the stuff where the ingredients are just "carbonated water, natural flavors." Or better yet, just carbonated water.
Actionable Steps for the Bubble-Obsessed
If you want the benefits without the potential downsides, follow these rules.
First, don't make it your only source of hydration. Drink a glass of flat water for every can of seltzer. This rinses your teeth and ensures you aren't over-aerating your stomach.
Second, check the labels for "citric acid." If it’s high on the list, treat it like a treat, not a staple. If you want flavor, squeeze a real lime or drop a cucumber slice into plain carbonated water. It’s much easier on your enamel.
Third, use it as a bridge. If you’re trying to quit soda or alcohol, sparkling water is your best friend. It provides the "throat hit" and the ritual of cracking a can without the sugar or the hangover.
Finally, watch the temperature. Super cold carbonated water feels more refreshing, but it can be more sensitive for people with tooth issues. Room temp seltzer is... an acquired taste, but it's actually easier on the digestive system for some.
Sparkling water isn't a miracle cure, but it's certainly not the villain some people make it out to be. It keeps you hydrated, helps you poop, and keeps life a little more interesting than a plain tap. Just keep an eye on those flavored "acid" levels and enjoy the fizz.