Seltzer water, also known as sparkling water or carbonated water, has become a refreshing alternative to still water for many people. Whether enjoyed plain or flavored, it offers the fizz of soda without the added sugars or calories. But what exactly does seltzer water do to your body? Let’s explore its effects - both the benefits and considerations.
1. Keeps You Hydrated
Like regular water, seltzer water contributes to your daily hydration needs. Despite its bubbles, it’s just water infused with carbon dioxide gas, making it equally effective for maintaining hydration. If you struggle to drink plain water, flavored seltzer can be a great way to increase your intake without added sugars or artificial sweeteners (as long as you choose the right brand).
2. May Improve Digestion
Some people find that seltzer water can aid digestion. The carbonation may help relieve mild indigestion and promote burping, which can reduce bloating and discomfort. There’s also some evidence suggesting that carbonated water can stimulate the nerves responsible for swallowing, making it easier for certain individuals to consume liquids.
3. Supports Weight Management
Switching from sugary sodas or juices to seltzer water can significantly cut calorie and sugar intake. This swap can help manage weight and reduce the risk of health issues linked to high sugar consumption, such as type 2 diabetes, obesity, and tooth decay. The bubbles in seltzer can also create a feeling of fullness, which might help curb overeating.
4. Can Be Easier on Teeth than Soda
While seltzer water is more acidic than still water due to carbonation, it’s much less harmful to tooth enamel than sugary or artificially sweetened sodas. However, frequent consumption of flavored sparkling waters with added acids (like citric acid) can increase enamel erosion risk over time. To minimize this, try drinking seltzer with meals and avoid sipping it throughout the day.
5. May Cause Bloating in Some People
For some individuals, carbonation can lead to bloating, gas, or stomach discomfort. This happens because the bubbles release carbon dioxide into the digestive tract. If you have irritable bowel syndrome (IBS) or are sensitive to gas, you might want to limit your intake and see how your body responds.
6. No Negative Impact on Bone Health
A common myth is that carbonated water weakens bones. Research shows that plain seltzer water does not negatively affect bone health. The concern applies more to cola-type soft drinks, which contain phosphoric acid, not to carbonated water without additives. Seltzer water can be a healthy, refreshing beverage choice for most people. It keeps you hydrated, may support digestion, and can be an excellent alternative to high-calorie drinks. Just be mindful of added acids, artificial flavors, or sweeteners in some brands, and enjoy it in moderation if you’re prone to bloating.
Pro tip: If you want all the fizz with zero additives, choose plain seltzer water and add fresh fruit slices or herbs for natural flavor.
