Is Seltzer Water Bad for You?

Medically reviewed by Kierra Brown, RDMedically reviewed by Kierra Brown, RD

Seltzer water, also known as club soda or sparkling water, is made of water and carbon dioxide. It can be a healthy alternative if you want to cut back on other carbonated beverages like soda. The healthiest type of seltzer water has natural flavors and no artificial sweetener. You may add fruit, lemon, mint, or cucumber to seltzer water for flavor.

This fizzy beverage can be good for you if it doesn't have added sugar. Flavored seltzer water with hidden additives can contribute to obesity and type 2 diabetes risk. Unflavored, unsweetened seltzer water can hydrate you, improve some digestive issues, and help you manage your weight.

A study published in 2020 found that there was an increased demand among Americans for sparkling water in the previous 10 years. Read on to learn if seltzer water is good for you and what the healthiest type is.

Related: What's the Best Sleep Drink?

What Is Seltzer Water?

There are several varieties of seltzer water, including club soda, sparkling water, and tonic water. Seltzer water is generally carbonated artificially and has bigger, sharper bubbles. It contains no ingredients other than water and carbon dioxide. Some brands sell types that are flavored or have additives.

Club Soda

Club soda is essentially the same as seltzer water with a few additions. Ingredients like sodium, potassium bicarbonate, and potassium sulfate give club soda its salty, mineral taste. The distinction in taste is minimal, and some people might not notice it.

Sparkling Water

Sparkling water is bottled at the source, which means that it has naturally occurring minerals and carbonation. This type of seltzer water is less acidic than other fizzy waters. It's sourced naturally and often imported, so it tends to be a little pricier.

Tonic

Tonic water is carbonated water similar to club soda. It also contains added minerals. The primary difference between the types of water is the addition of quinine in tonic water. Quinine has historically been used in the treatment of malaria. It's added to tonic water to give it flavor.

Is Seltzer Water Good for You?

If you don't like the taste of regular water, you might enjoy seltzer water. Seltzer water can be a healthier alternative to other carbonated drinks, including soda. This fizzy beverage may have some benefits, such as aiding in digestion, managing weight, and providing hydration.

Can Support Digestion

Research has shown that seltzer water might treat constipation and dyspepsia (indigestion). Both of the digestive issues may cause uncomfortable symptoms, such as abdominal pain and bloating. A review published in 2020 noted that people who drink seltzer water may experience fewer digestive issues than those who drink tap water.

Might Help Manage Your Weight

Carbonated water is also a great alternative for anyone trying to kick a soda habit: You get the same pleasant fizz without the calories and health risks associated with soda, such as weight gain. Flavored seltzer water can include added sugar, which is considered "empty calories." Added sugar can also increase the risk of obesity and type 2 diabetes.

Provides Hydration

Seltzer and flavored waters can be added as part of a healthy diet. A glass of carbonated water contributes to your daily fluid needs.

Hydration needs vary from person to person. Most adults need 91 to 125 fluid ounces (fl oz) of water per day. Not drinking enough water can lead to dehydration, which may cause a dry mouth, dizziness, and tiredness. Dehydration can become dangerous if untreated.

Risks

Seltzer water generally doesn't carry many risks, but it has been linked to bloating, tooth decay, and gastroesophageal reflux disease (GERD).

Can Lead to Gas and Bloating

If you have a digestive disorder like GERD, you may want to avoid carbonated beverages, including seltzer water. Some evidence suggests that carbonation can trigger symptoms like bloating, heartburn, and gas in people with GERD.

May Have Hidden Sweeteners

Some diet sodas are marketed as seltzer water, even though they contain artificial sweeteners. The only way to determine whether you're drinking true seltzer water is to look at the ingredients.

Look for unflavored and unsweetened varieties to avoid consuming too much added sugar. You may scan the ingredients list for sugar alcohols like sorbitol, mannitol, and xylitol.

Might Cause Tooth Decay

Seltzer water can have an effect on your teeth. Carbonic acid forms when water is carbonated, lowering its pH. Research has shown that dental erosion can occur when teeth are exposed to environments with less than a pH level of 4.0.

Consuming acidic drinks, like some versions of seltzer water, can cause your tooth enamel to erode. Enamel erosion may lead to tooth sensitivity and cavities.

What Is the Healthiest Seltzer Water?

Seltzer water can be a good choice if you want to stay hydrated and avoid sodas. There are ways to add some sweetness or flavor to seltzer water. You can add fruit or herbs, like lemon, mint, or cucumber, to the beverage without adding too many calories.

It can be helpful to keep some of the differences between the types of seltzer water in mind. You might want to avoid club soda, which contains sodium, if you're following a low-sodium diet. Tonic water often contains flavors and hidden sweeteners. Other sparkling water might have caffeine.

Related: The Best Tested 11 Electrolyte Drinks Keep You Hydrated

A Quick Review

Seltzer water is a fizzy beverage made of water and carbon dioxide. You may opt for seltzer water if you're trying to limit your intake of other carbonated beverages like soda. Seltzer water provides hydration and can support weight management.

Just make sure to scan the ingredients list for hidden additives. Too much added sugar can contribute to obesity and type 2 diabetes risk. Carbonation may also increase the risk of digestive symptoms and tooth decay in some people.

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