Is Sparkling Water Healthy?

Published at 08 January 2026

Sparkling water has become a popular choice for many as a healthy and refreshing alternative to traditional soft drinks. It provides the same fizzy sensation and refreshing taste. But is it truly healthy, and what are the potential drawbacks?

Is sparkling water beneficial?

Yes, as long as you drink plain sparkling water (without added flavors or sweeteners). It’s an excellent option for hydration, similar to regular water. Essentially, it’s just carbonated water—the same as regular water, but with CO₂ gas added, creating the bubbles that give the fizzy sensation. It’s much better than sugary drinks. (1)

However, not all sparkling waters are the same. Some brands add ingredients such as caffeine, sugars, or citrus flavors, which can reduce the health benefits. Always check the ingredients list before purchasing. (1)

Benefits of sparkling water

If you struggle to drink enough plain water, sparkling water can be a helpful addition to your diet: (2)

Hydration: Sparkling water hydrates the body just like regular water. Replacing a cup or two of water with sparkling water is fine, provided it has no added sugars.
Aiding weight loss: Drinking enough water, whether plain or sparkling, is essential for weight management. It can increase satiety, reduce overall calorie intake, and serve as a satisfying alternative to sugary drinks.
Some studies suggest it helps reduce hunger.
Others indicate it may increase hunger hormones over time.
Try it yourself to see whether it reduces or increases your appetite.
Improving digestion: Some people feel relief from indigestion after drinking sparkling water. Since it’s still water, it can also help prevent or relieve constipation, which may benefit pregnant women (if caffeine-free).
Alternative to sugary drinks: Sparkling water is an excellent replacement for soft drinks or sweetened juices. Add fruits or cucumber slices for flavor without sugar.
Relieving constipation: Some studies suggest it may improve bowel movements.

Potential drawbacks of sparkling water

Even though plain sparkling water is relatively healthy, some side effects can occur: (2)(3)

Bloating, gas, and burping: The carbonation may cause bloating and excessive gas in some individuals.
Dental effects: Plain sparkling water is slightly acidic but generally not harmful to teeth according to the American Dental Association (ADA).
Flavored waters with citrus or added sugar can increase the risk of enamel erosion or cavities.
To minimize risk, limit citrus-flavored sparkling water to one cup with meals and avoid sugary additives.
Acid reflux: Sparkling water may worsen acid reflux in individuals with frequent heartburn.
Irritable bowel symptom: While it may help with constipation, the gas and bloating can worsen IBS symptoms. Monitor your response individually.
Bone health: Sparkling water does not weaken bones. Unlike sodas, it usually lacks phosphorus or caffeine that could affect calcium absorption. Some mineral waters even contain calcium or magnesium, which may support bone health.
If sparkling water replaces calcium-rich drinks like milk, ensure adequate calcium intake from other sources. (1)

Conclusion

There is no evidence that sparkling water is harmful. It does not damage teeth or bones, may aid digestion and relieve constipation, and is calorie-free and refreshing. Enjoy it without worry.

Frequently Asked Questions

What types of sparkling water exist? (2)

Plain sparkling water: Artificially carbonated, no additives.
Mineral sparkling water: Naturally carbonated, contains minerals like calcium and magnesium.
Tonic water: Artificially carbonated with added minerals, quinine, and sometimes sugar.
Flavored sparkling water: Often contains citrus, fruits, sugar, or artificial sweeteners.

How to choose the healthiest sparkling water? (4)(5)

Choose plain or mineral sparkling water.
Ensure it is low in sodium, sugar-free, and without artificial flavors or sweeteners.
Avoid varieties high in citric acid or caffeine.

Tips for drinking sparkling water

Best consumed with meals.
Use a straw to minimize direct contact with teeth.
Rinse your mouth with water afterward to neutralize acids.
Add fresh fruit slices like lemon, strawberry, or watermelon for natural flavor.

If you have more questions about sparkling water or your diet, our nutrition specialists at Al Ahli Hospital are ready to assist you. Book your appointment today.