Seltzer is considered one of the healthier drink options.
Research indicates that sparkling water, or seltzer, provides the same level of hydration as still water and is absorbed by the body in the same manner. Seltzer is essentially water with added carbon dioxide for fizz.
Dr. David Poppers, a professor of medicine at NYU Langone Health, notes that seltzer is generally beneficial for hydration, as many people don’t drink enough water. He emphasizes its hydrating qualities without the calories found in other beverages.
While seltzer is a good choice for hydration for most, some should be aware of potential drawbacks before making it a staple.
It may irritate your bladder
While most people won’t experience this, those with interstitial cystitis or an overactive bladder might find that the carbonation in seltzer aggravates their condition, leading to increased urgency or discomfort, according to Dr. Dana Cohen, an integrative medicine physician and co-author of “Quench.”
If you notice urinary symptoms after drinking seltzer, it may be a sign that it’s irritating your bladder.
It could improve your digestion
Poppers suggests that seltzer can aid in promoting regular bowel movements and relieving constipation, emphasizing its importance for gut health, similar to regular water.
Studies suggest carbonated water may benefit those with chronic indigestion, and a study in Japan showed it can increase feelings of fullness more effectively than regular water.
Seltzer might give you gas or heartburn
Cohen notes that the bubbles in seltzer can increase abdominal pressure, potentially triggering or worsening symptoms like acid reflux, bloating, or gas in susceptible individuals. These bubbles can lead to burping or flatulence.
Furthermore, the carbonation may relax the lower esophageal sphincter, making heartburn more likely as stomach acid travels upwards, especially if consumed quickly. Cohen recommends drinking seltzer with food to minimize reflux.
It could take a toll on your teeth
Regular seltzer consumption may harm teeth due to its slight acidity, although less so than soda. Lilya Horowitz, a dentist in Brooklyn, explains that prolonged exposure to the low pH can erode enamel, increasing the risk of cavities and fractures.
She advises limiting seltzer consumption to 15-20 minute intervals and alternating with less acidic beverages like herbal tea or plain water.
Drinking seltzer through a straw can further protect teeth, although Dawn Jackson Blatner, a registered dietitian nutritionist, points out that it may also increase gassiness and wrinkles around the mouth. Rinsing with plain water after drinking seltzer can also help.
Tap water in many U.S. areas contains fluoride, which benefits teeth. Relying solely on canned or bottled seltzer might mean missing out on this benefit, unless you use tap water with a home carbonation machine.
The good news for your bones
Contrary to past beliefs, seltzer does not negatively impact bone health. This concern was related to colas, which studies show can interfere with calcium absorption.
The bottom line on bubbly water
Registered dietitian Eric Williamson from Canyon Ranch Tucson advises moderation, suggesting one to three cans of plain seltzer daily is safe for most, especially for hydration. He cautions against added ingredients and advises considering individual digestive comfort and overall diet.
Cohen suggests avoiding carbonated waters with added sugars or artificial sweeteners, as these can irritate the digestive tract, bladder, or teeth in sensitive individuals.
Carbonated waters containing “natural flavors” from fruits, vegetables, herbs, or spices are generally safe. Checking the label is crucial to know the exact contents.
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