Is Seltzer Water Safe to Drink Every Day?

Most of us have been known to reach for a can of chilled seltzer water as casually as a can of soda. But, lately, with the rise of fizzy beverage trends and wellness chatter online, you might be wondering: is seltzer bad for you if you drink it every day? Let’s see what the experts have to say on the matter.

Sparkling Water vs. Still Water: What’s Healthier?

Still (plain) water is hard to beat as your baseline hydration. But, sparkling water, or seltzer water, is a bubbly alternative that’s a bit more exciting. From a health standpoint, the two are pretty close.

That said, the carbonation in sparkling water makes it slightly more acidic (lower pH) than still water, which is something to consider when it comes to long-term effects – especially on your teeth. 

In short, still water is the simplest, safest everyday drink. Sparkling water or seltzer water adds fun bubbles without necessarily wrecking your health, as long as you drink them smartly.

What Exactly Is Seltzer Water?

Seltzer water is just plain water infused with carbon dioxide gas under pressure. So, you get bubbles but with zero calories and no added minerals or sugars in the pure versions. 

It differs from naturally carbonated sparkling water, which may come from mineral springs and carry trace amounts of minerals like calcium or magnesium.

Then, there’s club soda, which often has extra minerals or sodium added for flavor. When people use “seltzer” and “sparkling water” interchangeably, they’re conflating the two. 

So, for our purposes, let’s assume “seltzer water” means unsweetened, purely carbonated water.

Health Benefits of Seltzer Water/Sparkling Water

There are a few perks to having a bubbly drink in your lineup:

• It might help you drink more water. The fizzy sensation makes some people more likely to sip throughout the day rather than skipping water entirely.

• Emerging research suggests carbonated beverages might support weight regulation by influencing how glucose is handled in red blood cells.

• Sparkling water has been linked to improved swallowing ability and a feeling of fullness in some studies, which can reduce overeating.

• Replacing soda or sugary drinks with seltzer water eliminates a major source of sugar, empty calories, and additives.

So, it’s not magic, but it can help you swap out worse drinks for something gentler on your body.

The Caveats: Why “Safe Every Day” Isn’t a Free Pass

Bloating, Gas & Digestion

That fizz comes with a price. For some people, especially those with sensitive stomachs or IBS, sparkling water and health can mean gas, burping, bloating, or discomfort. 

Some folks with GERD or acid reflux may find carbonated drinks aggravate their symptoms. Taking it slow, limiting the quantity, and alternating with still water might help to mitigate those issues.

Sodium & Additives

Certain carbonated drinks, especially club soda or flavored versions, may contain sodium or other mineral additives. Over time, that could make a difference for people watching their salt intake. Always be sure to check the labels before making your purchase.

Effect on Teeth: “Seltzer Water and Teeth”

This is the sticky part. Because carbonated water is slightly acidic, repeated exposure may erode our tooth enamel over the long term. 

A 2024 study found that acidic beverages, including carbonated waters, can lead to the softening of enamel, especially when consumed frequently.

Another lab experiment showed that exposure to carbonated water caused measurable enamel erosion, compared to control water. 

So, it’s important to note that plain sparkling water is far less erosive than sugary sodas or flavored fizzy drinks.

To protect your teeth, consider:

• Rinsing with plain water after drinking.

• Drinking with meals (saliva neutralizes acids).

• Using a straw to reduce contact with teeth.

• Limiting how often you sip throughout the day.

• Avoiding flavored or sweetened versions, which tend to be more acidic and carry a higher erosion risk.

Sparkling Water vs. Soda: Why One Is a Clear Winner

When comparing sparkling water vs. soda, the difference is dramatic. Soda has sugar, calories, artificial flavors, acids, and sometimes caffeine. These all raise our risk for obesity, type 2 diabetes, tooth decay, and other metabolic issues.

On the other hand, plain seltzer water gives us the fizzy experience without any of those harmful extras. It’s one of the healthier ways to enjoy bubbles. Even flavored seltzers without added sugar tend to be far gentler than soda, but we still need to read the labels.

Once you add sugars or sweeteners, you cross into soda territory.

Verdict: Is Seltzer Water Safe to Drink Every Day?

Yes, with caveats. For most healthy people, unsweetened seltzer water is a safe and enjoyable option that can displace less healthy sugary drinks.

The risks, such as digestive discomfort or minor enamel erosion, are real but modest, especially when you take simple steps to prevent them. 

Just remember that seltzer shouldn’t fully replace still water or other nutrient-rich beverages, and it’s best to rotate it or moderate your intake.

So, go ahead and enjoy your bubbles because, when you’re smart about it, you can keep seltzer water as part of a balanced hydration plan.

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