Carbonated water is simply still water infused with carbon dioxide gas under pressure. This process creates the familiar effervescent bubbles and a slightly acidic taste. Whether its consumption is detrimental to health or a harmless alternative to sugary soft drinks depends on separating the effects of the carbonation itself from the additives often found in commercial products.
Impact on Dental Enamel
The primary concern regarding carbonated water is its effect on tooth enamel, which is a result of the carbonation process creating carbonic acid. This weak acid lowers the pH of the water, making it more acidic than plain still water. Enamel begins to demineralize, or dissolve, when the pH level drops below 5.5.
Unflavored, plain carbonated water typically has a pH ranging from 5 to 6, placing it at a minimal risk level for erosion. This mild acidity is significantly less corrosive compared to the high acidity of soft drinks and fruit juices due to additional acids like phosphoric or citric acid. The mouth’s natural defense, saliva, contains bicarbonate that acts as a buffer, helping to neutralize the mild acidity quickly.
The risk of erosion increases substantially when flavors are added. These flavored products often contain citric acid, which can push the drink’s pH level below the critical threshold of 4. This heightened acidity can make flavored sparkling water comparable to fruit juice in its potential to wear away tooth enamel over time. To minimize dental exposure, experts suggest drinking carbonated water with meals rather than sipping it throughout the day.
Effects on the Digestive System
The physical consequence of consuming carbonated water stems from ingesting the dissolved carbon dioxide gas. When this gas warms to body temperature in the stomach, it expands and must be expelled. This process commonly results in burping and a temporary sensation of fullness.
For many people, the most noticeable digestive effect is bloating, as the gas bubbles accumulate in the gastrointestinal tract. While carbonated water does not cause chronic gastrointestinal conditions, the additional gas can exacerbate symptoms in sensitive individuals. Those who suffer from Irritable Bowel Syndrome (IBS) often find that the bubbles intensify discomfort and bloating, leading them to avoid carbonated drinks during symptom flares.
The effect on Gastroesophageal Reflux Disease (GERD) is more variable, but caution is warranted. The increased pressure from gas in the stomach can force the valve between the esophagus and the stomach to relax. This relaxation may allow stomach acid to flow backward, worsening symptoms for people prone to acid reflux.
Debunking Systemic Health Myths
A persistent myth surrounding carbonated water is the belief that its acidity leaches calcium from bones, leading to osteoporosis. Scientific studies have firmly established that carbonation itself has no negative impact on bone mineral density. The confusion originated from research that found a link between lowered bone density in women and the frequent consumption of cola beverages.
The true culprit in those colas is the high level of phosphoric acid and sugar, not the carbonation. Phosphoric acid can disrupt the body’s calcium and phosphate balance, and excess sugar intake is associated with the loss of calcium through urine. Since plain carbonated water contains neither of these additives, it is considered safe for skeletal health.
Carbonated water is an effective means of hydration, just as much as still water. Although the presence of carbonation may slightly slow the rate at which the body absorbs the fluid, the bubbles do not inhibit the overall hydration process. Choosing carbonated water is a healthy way to meet fluid needs, especially for those who find the taste of plain water unappealing.
When Carbonated Water Becomes Unhealthy
The potential for carbonated water to become unhealthy is directly related to the ingredients added to commercial products. The primary concern is sugar, especially in beverages like tonic water. Traditional tonic water often contains high amounts of added sugar, with a standard 12-ounce serving holding 30 to 35 grams, comparable to a regular soft drink.
Beyond sugar, the presence of added sodium is a factor in club soda, which contains mineral salts. While the sodium content is generally low, around 95 milligrams per 12-ounce can, it is an unnecessary additive for individuals monitoring their sodium intake. Seltzer, by contrast, is plain carbonated water and typically contains no added sodium or minerals.
Flavored varieties, even those labeled as zero-calorie, should be approached with scrutiny. Many use “natural flavors” that include acidic ingredients like citric acid, which significantly increases the risk of dental erosion compared to unflavored seltzer.
Other diet versions rely on artificial sweeteners. These sweeteners, while approved for consumption, may alter taste perception and are subject to ongoing debate regarding their long-term metabolic effects.