Sparkling water continues to rise in popularity across the UK [1]. However, there are many questions that have risen regarding the affect of carbonated water on our dental, bone and digestive health.
Sparkling water, also known as carbonated water, comes in 3 forms: soda water, seltzer, and club soda [2].
Sparkling water is infused with dioxide, while soda drinks contain added sugars and various artificial ingredients.
Natural sparkling water can be found in nature, originating in mineral springs [3]. Conversely, sparkling water manufacturers manufacture an artificial version by infusing carbon dioxide into still water. Natural varieties contain additional minerals that can enhance taste and health benefits.
Staying hydrated is crucial for maintaining good health. Sparkling water can be an enjoyable option for helping you maintain your daily fluid intake.
For those who find plain water less appealing, sparkling water can make drinking water more enjoyable, thus encouraging people to consume more fluids and hydrate properly.
Proper hydration supports our bodily functions regularly, including regulating our body temperature, transportation of nutrients, and joint lubrication. [4].
Yes, sparkling water hydrates no less than still water does, also helping our body receive the fluids that support optimal body function.[5] In addition, because sparkling water is calorie-free, it is a great alternative to sugary drinks and sodas, which may contribute to different health issues such as weight gain.
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.
