There are so many decisions to make in a day, from the inevitable what to wear to what TV show to bingse after work (Love Story, anyone?). But when it comes to wellness, decisions seem to become much more granular. Which high-protein breakfast, magnesium supplement, or skincare trend is best and why? Even something as simple as a waiter offering a choice of tap, still, or sparkling water can prompt a hint of decision fatigue.
However, with a little extra knowledge, such decisions—including the “what water should I order?” dilemma—become much easier to make. So, allow us to get to the bottom of our bubbly friend, sparkling water.
What is sparkling water?
Water sommelière (yes, that’s a thing!) Anistacia Barber tells Vogue, “At its most fundamental level, sparkling water is simply water that contains dissolved carbon dioxide gas.”
The carbon dioxide (aka, carbonation) can “occur naturally in some underground mineral springs, or it can be added during production,” Kirsten Jackson, a UK-registered consultant dietitian who specializes in irritable bowel syndrome, adds.
How is it different than other varieties of water?
There are so many kinds of water on the market, so let’s take a look at a few and how they compare to sparkling water.
- Seltzer: Manually carbonated, filtered tap water with no additional minerals
- Club soda: Similar to seltzer, but has added minerals like sodium bicarbonate or potassium sulfate that help give it a “slightly salty, more robust finish,” which pairs well with strong spirits for cocktails, Barber says
- Tonic water: Highly carbonated water with a sweetener and quinine
- Sparkling mineral water: “Comes from a mineral spring and contains naturally occurring minerals such as calcium, magnesium, or sodium,” Jackson notes, with Barber adding that the carbonation can be natural or added
- Flavored sparkling water: Think La Croix or Spindrift. Barber says most use “natural flavors” or fruit essences to enhance the taste
“From a nutrition perspective, these drinks are generally very similar unless sugar, flavorings, or sweeteners are added," Jackson says.
How does drinking sparkling water affect your body?
There are a few common misconceptions about sparkling water—Barber says she often has to “clear the air” on the topic—including how it affects your teeth, digestion, thyroid function, and even bone health.
Contrary to popular belief, Barber assures us that plain sparkling water is “only slightly acidic.” So, as long as you’re not choosing a drink with added sugars or citric acid, “your smile is generally safe,” she says. Dr. Michael Apa, DDS, and founder of Apa Aesthetic, agrees—plain sparkling water doesn’t harm the teeth.
There are a few ways carbonation can affect digestion. For some, the release of gas in the stomach may feel uncomfortable after eating. “For others, particularly those with IBS or sensitive digestion, it may increase bloating or abdominal discomfort,” Jackson says. Still, responses are very individualized, she adds, noting that some of her IBS patients do enjoy sparkling water because it helps them feel satisfied after meals. Studies have also shown that sparkling water can help relieve indigestion symptoms.
“Sparkling water itself does not affect thyroid function,” Jackson says. “The carbonation has no known impact on the thyroid, and there is no evidence that drinking sparkling water directly disrupts thyroid hormones.” Instead, she says, the concern relates to the potential presence of PFAS (per- and polyfluoroalkyl substances), also known as forever chemicals, which can be found in some water sources, including tap and bottled water. (PFAS can also be found in food, food packaging, waste sites, non-stick products, and more.)
“These chemicals have been linked in some studies to changes in thyroid hormone levels, although the evidence is still developing and not entirely consistent,” Jackson adds. In 2024, the Environmental Protection Agency announced National Primary Drinking Water Regulations (PDWRs) for six PFAS. Still, this information is “not something consumers can easily identify on a label,” Jackson says, noting it’s “more of a broader water quality issue rather than something unique to carbonated drinks.”
Barber recommends that consumers “research the brands they are interested in drinking prior to purchasing,” adding, “I would always recommend a high-quality naturally carbonated mineral water packaged in glass coming from a remotely located source away from industry and agriculture.”
If you’ve ever heard that carbonation can leach calcium from your bones, we’ve got good news: It’s a myth! Studies have widely shown that sparkling water does not harm bone health.
Is sparkling water good for hydration?
Yes, according to a 2016 study published in the American Journal of Clinical Nutrition, sparkling water performed almost identically to still water in terms of hydration. Plus, some may find that the fizzy sensation actually encourages them to drink sparkling water more often.
Is sparkling water healthy?
Sparkling water is a good source of hydration that can also help with digestion and pivoting away from sugary drinks, and both Barber and Jackson agree it’s healthy.
However, they recommend checking the ingredient list to make sure you’re getting the most out of the drink. “Ideally, choose products with no added sugar,” Jackson says, noting that some flavored sparkling waters may also contain artificial sweeteners that can worsen digestive symptoms for some people with IBS. “It can also be useful to check sodium levels,” she adds. You can also research the brand you’re interested in drinking to learn more about its documented PFAS levels.
Are fruit-infused or flavored sparkling waters a good alternative to soda?
In short, yes. “From my perspective, switching from soda to fruit-infused sparkling water is one of the most effective ways to upgrade your health without sacrificing the experience of a carbonated drink. You are essentially removing the high sugar content and synthetic additives of soda while keeping the refreshment,” Barber says.
Still, she recommends adding your own organic, fresh fruit to your water as “the gold standard.”
Who should not drink sparkling water?
Jackson tells Vogue that sparkling water is safe for most people, but those “who experience significant bloating with IBS, those with acid reflux, or individuals who are very sensitive to gas and abdominal pressure may find still water more comfortable.”
“Paying attention to personal digestive tolerance is usually the most useful guide," she adds.
Barber also notes that she does not recommend sparkling water as a primary source of hydration for toddlers and cautions that athletes who need a high-calorie intake may feel full before reaching their target if they rely primarily on sparkling water.
Is there a limit on how often you should drink sparkling water?
There is no strict limit for most healthy people, Barber and Jackson say. Still, tolerances vary from person to person, so it’s best to monitor and do what feels most comfortable for you.
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