Are there side effects of drinking seltzer water?

Dear Reader,  

Sparkling water (also commonly known as seltzer or carbonated water)) is having a moment right now! It’s also a common substitute for regular water. For someone who might be trying to cut down on soft drinks, plain, unsweetened seltzer can be a healthy (and bubbly!) alternative. Read on to learn what all the fizz is about! 

What are the benefits of drinking seltzer? 

Plain seltzer water is simply water that has gone through the carbonation process. Many people are seeking alternative options, and plain seltzer provides all the same refreshing bubbles as soda without many of the additives. The healthiest part of making the switch is limiting your consumption of ingredients in soft drinks that can harm your health.  

In addition, seltzer water provides several benefits, including:  

• Hydration: Seltzer water is just as hydrating as non-carbonated water. Adequate hydration is essential for a healthy body.  
• Digestion: For some people, the bubbles in seltzer water can provide relief from indigestion and other stomach pains.  
• Satiety: Some studies show that carbonation can induce the feeling of fullness 

Are there any negative effects of drinking seltzer water? 

Some research has shown that drinking large amounts of seltzer water may impact your teeth. The process of carbonation produces carbonic acid, which can increase the risk of dental erosion. However, carbonic acid is a relatively weak acid compared to the acids found in soft drinks, so the risk for tooth damage is considerably lower with seltzer water than it is with soft drinks. To be on the safe side, you can protect your teeth while enjoying seltzer water by following these tips: 

• Use a straw 
• Don’t sip all day 
• Rinse your mouth out with plain water after finishing the seltzer water 

Another concern could be the environmental impact. Frequently buying single-use cans or plastic bottles can contribute to a lot of waste. An environmentally friendly alternative is to make your own seltzer at home, using a carbonation machine or soda maker. 

It is also worth noting that not all seltzer waters are created equally. Seltzer water can contain added sugars, artificial sweeteners, and artificial or natural flavoring. Checking the ingredient list is a good way to make a fizzy choice that is right for you. 

Are flavored seltzers safe? 

In the United States, ingredients added to food and beverages, including artificial and natural flavors, are regulated by the Food and Drug Administration (FDA). Artificial and natural flavors added in flavored seltzers are classified as Generally Recognized as Safe (GRAS).   

However, some health professionals recommend sticking with plain, unflavored seltzer water. Sugar substitutes might influence cravings and lead people to reach for more sugary options or even misunderstand labels on processed foods. For some people, they might also upset the stomach. 

You could  add your own fresh ingredients to customize your seltzer. For example, you could add cucumber, mint, or strawberry to your drink for a refreshing twist! Flavored seltzers that don’t contain added sugar can be a great choice for people who are still looking for the fun and fizz of a soft drink without the negative side effects of one. 

Is seltzer a good alternative to soft drinks? 

The short answer is yes! Most soft drinks contain additives such as sugar, caffeine, artificial sweeteners, acidic compounds, and other ingredients. These ingredients have been associated with negative health effects, including: 

• Obesity 
• Diabetes 
• Heart disease 
• Decreased bone density 
• Cavities and tooth decay 
• Hypertension 

No matter what you decide, listening to your body can help you figure out the right decision for your health. If you have more questions, a registered dietitian or health care provider may be able to provide more information.  

Hopefully this has given you something to sip on,