With its effervescent appeal, sparkling water continues to rise in popularity across the UK [1]. This overview examines the health benefits and concerns of sparkling water to help inform your hydration choices.
Sparkling water, called carbonated water, comes in three forms: soda water, seltzer, and club soda [2].
Unlike sodas with added sugars and artificial ingredients, sparkling water is infused with carbon dioxide.
Natural sparkling water comes from mineral springs [3], while manufacturers create artificial versions by injecting carbon dioxide into still water. Natural varieties contain additional minerals that can enhance taste and health benefits.
Proper hydration is essential for maintaining good health, and sparkling water can be an enjoyable way to meet your daily fluid intake.
For individuals who find plain water unappealing, the fizzy sensation of sparkling water can make drinking water more pleasurable, encouraging adequate hydration.
Staying well-hydrated supports various bodily functions, including temperature regulation, nutrient transportation, and joint lubrication. [4].
Sparkling water hydrates as effectively as still water, ensuring your body receives the fluids to function optimally.[5] Moreover, because it is calorie-free, it serves as a healthier alternative to sugary drinks and sodas, which can contribute to weight gain and other health issues.
Sparkling water can be a valuable tool in weight management. The carbonation in sparkling water can promote feelings of fullness, which may help reduce overall calorie intake by curbing the desire for additional snacks or sugary drinks. [6].
The bubbles in sparkling water create a sense of satiety, which can help control appetite and prevent overeating
Some studies suggest that sparkling water's carbonation can help suppress appetite by stimulating the release of hormones that signal fullness.[7] Replacing high-calorie beverages with sparkling water can reduce overall caloric intake, supporting weight loss efforts. For those on a calorie-controlled diet, sparkling water can be a satisfying and guilt-free choice.
The benefits of sparkling water extend to digestive health as well. Research indicates that carbonated water can improve swallowing ability and alleviate symptoms of indigestion.[8].
It has been shown to help reduce constipation by stimulating bowel movements. The bubbles in sparkling water can also aid in expelling trapped gas, relieving bloating and discomfort.
A study on individuals experiencing indigestion found that carbonated water significantly improved their symptoms compared to still water. [9].
Additionally, sparkling water may help enhance digestion by increasing the production of gastric acid, which can facilitate the breakdown of food.
However, individuals with gastrointestinal conditions such as irritable bowel syndrome (IBS) should consult their healthcare provider before incorporating sparkling water into their diet, as carbonation can exacerbate specific symptoms.
Concerns about the impact of sparkling water on dental health, particularly tooth enamel, are common.
The acidity of carbonated water is mild compared to sugary sodas, which are significantly more harmful to teeth.
Studies show that sparkling water is slightly acidic and far less damaging to tooth enamel than sugary or acidic drinks.[10].
To further protect your teeth, consuming sparkling water in moderation and maintaining good oral hygiene practices, such as brushing twice a day and using fluoride toothpaste, is advisable.
One common misconception is that sparkling water can cause tooth decay. While the acidity in sparkling water is mild, it is essential to note that it is much less harmful than sugary sodas and fruit juices.[11] The critical factor in preventing tooth decay is to avoid beverages with added sugars and to practice good oral hygiene.
To protect your teeth, drink sparkling water with meals or rinse your mouth with plain water afterward to help neutralize any remaining acidity. Using a straw can also minimize contact between the sparkling water and your teeth, reducing the risk of enamel erosion.
Another myth is that sparkling water can lead to osteoporosis by leaching bone calcium.[12] Scientific research has found no evidence to support this claim. Carbonated water does not negatively affect bone health. Fizzy drink, which contain phosphoric acid, have been linked to decreased bone density, not plain sparkling water.
Several studies have investigated the impact of carbonated water on bone health and found no significant differences in bone mineral density between those who consume sparkling water and those who do not. A balanced diet rich in calcium and vitamin D and regular weight-bearing exercise is essential for maintaining strong bones.
Pure sparkling water is calorie-free, making it an excellent choice for those looking to reduce their caloric intake.[13] However, being aware of artificially flavoured or sweetened sparkling waters containing hidden calories and additives is crucial.
Always check the label and opt for pure, natural sparkling water to enjoy the benefits without any unwanted extras.
When choosing sparkling water, look for options that do not contain added sugars, artificial sweeteners, or other unnecessary ingredients. Plain sparkling water can be a refreshing and healthy addition to your diet, helping you stay hydrated without contributing to weight gain or other health issues.
In summary, sparkling water offers several significant health benefits, including adequate hydration, support for weight management, and improved digestive health. While there are minor concerns about its impact on dental health, these can be easily managed by choosing plain, unflavored varieties and practicing good oral hygiene.
Myths about sparkling water causing osteoporosis or contributing to caloric intake have been thoroughly debunked, reinforcing that pure sparkling water is a healthy and beneficial choice. [14]
Make informed decisions based on evidence, and enjoy your fizzy beverage as part of a balanced diet.
Resources:
[1] https://www.fortunebusinessinsights.com/sparkling-water-market-107878
[2]+[13] https://www.healthline.com/nutrition/carbonated-water-good-or-bad
[3] https://www.naturawater.com/carbonated-water-vs-sparkling-water-whats-the-difference
[4] https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration
[5]+[6]+[8] https://www.health.com/is-sparkling-water-good-for-you-8665829
[7] https://medium.com/@monicareinagel/does-sparkling-water-make-you-hungrier
[9] https://www.billi.com.au/news/latest-news/which-is-better-sparkling-or-still-water/
[10]+[11] https://www.mouthhealthy.org/en/nutrition/the-truth-about-sparkling-water-and-your-teeth
[12] https://www.netmeds.com/health-library/post/sparkling-water-carbonated-water-what-is-it-is-it-good-or-bad-for-health
[14] https://www.healthline.com/nutrition/carbonated-water-good-or-bad#bone-health
*The information found in this article shall be regarded as recommendation only and shall not replace medical and/or professional advice. Any reliance on the information found in this article shall be done at the sole and absolute responsibility of the reader, and SodaStream shall have no responsibility for the information found in this article.
