Sparkling Water and Health Effects
Based on current clinical guidelines and research evidence, plain sparkling water (carbonated water) does not have verified negative health effects in healthy adults and is considered an appropriate hydrating beverage choice. 1
Sparkling Water is a Recommended Hydrating Beverage
- Plain carbonated water is explicitly listed as an acceptable hydrating drink alongside regular water in major clinical nutrition guidelines 1
- The ESPEN guideline on hydration confirms that sparkling water has hydrating effects equivalent to plain water, based on randomized controlled trials in adults 1
- The Dietary Guidelines for Americans recommend calorie-free beverages, especially water (including carbonated forms), as primary beverage choices 1
Critical Distinction: Plain Sparkling Water vs. Sweetened Carbonated Beverages
You must distinguish between plain sparkling water and sugar-sweetened or artificially-sweetened carbonated beverages—these are entirely different products with vastly different health implications:
- Sugar-sweetened carbonated beverages (sodas) are associated with obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease risk 1, 2
- Artificially-sweetened carbonated beverages show associations with metabolic syndrome (36% increased risk with daily consumption) and should be drastically limited 3
- Plain sparkling water contains none of these additives and does not carry these risks 1
Gastrointestinal Effects: Minimal Concerns
The evidence shows no clinically significant negative gastrointestinal effects from plain carbonated water:
- A systematic review found no direct evidence that carbonated beverages cause or exacerbate gastroesophageal reflux disease (GERD) 4
- Carbonated water consumed with meals (300 mL) does not alter upper digestive tract physiology, gastric emptying, or increase pathological reflux in healthy subjects 5
- In patients with functional dyspepsia and constipation, carbonated water actually improved symptoms, reduced dyspepsia scores, and enhanced gallbladder emptying 6
- Any gastric mechanical distress symptoms only appear when consuming more than 300 mL at once 7
Dental Health Considerations
- Plain carbonated water has only a minor role in tooth erosion, primarily affecting mouthfeel rather than causing significant dental damage 7
- This is in stark contrast to sugar-sweetened carbonated beverages, which pose substantial dental health risks
Mineral Content Benefits
- Depending on the source, carbonated water may contribute calcium and magnesium to the diet—some municipal water sources provide 8-16% of the RDA for calcium and 6-31% for magnesium per 2 liters consumed 1
Clinical Bottom Line
Plain sparkling water should be recommended as a healthy, hydrating beverage option that can add variety to fluid intake without adverse health effects. The common myths about carbonated water causing health problems are not supported by scientific evidence when examining plain carbonated water specifically 1, 7, 4. The key pitfall to avoid is conflating plain sparkling water with sugar-sweetened or artificially-sweetened carbonated beverages, which do carry significant metabolic and cardiovascular risks 1, 2, 3.