La Croix is not bad for you. It contains no sugar, no calories, and no artificial sweeteners, making it one of the healthiest alternatives to soda or juice. That said, a few nuances are worth understanding, particularly around dental health, digestive comfort, and appetite.
What’s Actually in La Croix
The ingredient list is short: carbonated water and natural flavors. Those “natural flavors” (which La Croix calls “natural essences”) are compounds extracted from real plants, not synthesized in a lab. One ingredient that drew attention in a 2018 lawsuit was linalool, a compound naturally found in the essential oils of many flowers and spice plants. The Institute of Food Technologists noted that because these compounds are derived from actual plants, the “natural” label holds up. The lawsuit was ultimately dismissed. Every flavorant used in U.S. beverages requires FDA approval and follows strict safety protocols.
Dental Enamel and Acidity
This is the most legitimate concern with any sparkling water. Carbonation creates carbonic acid, which lowers the pH of the water. Tooth enamel begins to soften when exposed to liquids below a pH of about 5.5, and most flavored sparkling waters, including La Croix, fall in or near that range. Research published in ScienceDirect found that all tested sugar-free sparkling waters had pH values below 5.5.
That sounds alarming, but context matters. Orange juice sits around 3.5, cola around 2.5, and black coffee around 5.0. You’re already exposing your teeth to acidic drinks regularly. The real damage comes from prolonged, frequent contact. Sipping a La Croix over two hours bathes your teeth in mild acid far longer than drinking it in 15 minutes. If you’re concerned, drinking through a straw, rinsing with plain water afterward, or avoiding brushing for 30 minutes after finishing (brushing softened enamel can do more harm) all reduce the risk meaningfully.
Bone Health Is Not a Concern
The idea that carbonated drinks weaken bones comes from research on cola, which contains phosphoric acid. Phosphoric acid can interfere with calcium absorption. Plain sparkling water, including La Croix, contains no phosphoric acid. A clinical trial published in the British Journal of Nutrition compared postmenopausal women who drank about a quart of carbonated mineral water daily with those who drank the same amount of still water. After eight weeks, blood and urine markers for bone turnover showed no difference between the two groups. A larger observational study found that non-cola carbonated drinks had no association with low bone mineral density. You can drink La Croix without worrying about your bones.
Hydration Works the Same as Water
Sparkling water hydrates you just as well as still water. In a controlled study where participants drank a liter of either sparkling or still water, urine output measured four hours later showed no difference in hydration status between the two groups. If you find it easier to hit your daily water intake when it’s fizzy, that’s a net positive.
Digestive Effects Worth Knowing
Carbonation releases gas in your stomach. For most people, this just means an occasional belch. But research published in the journal Gastrointestinal Disorders found that carbonated beverages significantly increased feelings of fullness, heartburn, the urge to belch, and belching frequency compared to flat versions of the same drink and plain water. These effects were measured in healthy adults within 30 minutes of drinking.
If you already deal with acid reflux or chronic bloating, the carbonation may make symptoms worse. The study’s authors noted that people with existing digestive conditions could respond differently (and likely more intensely) than the healthy volunteers they tested. This doesn’t mean La Croix causes these conditions. It means the fizz can aggravate them if they’re already present.
Carbonation and Appetite
One surprising finding: carbonation may increase hunger. A study at Birzeit University gave rats carbonated beverages over roughly a year and found they gained weight faster than rats drinking flat versions of the same drinks or tap water. The mechanism was elevated ghrelin, the hormone that signals hunger, which led the rats to eat more. Their livers also accumulated more fat. In a parallel experiment with 20 healthy human males, ghrelin levels rose after drinking carbonated beverages compared to flat controls.
This doesn’t mean La Croix will make you gain weight. The rat study used extended, consistent carbonated beverage consumption, and the human portion only measured a short-term hormonal spike, not long-term weight changes. Still, if you’re someone who notices increased snacking after drinking sparkling water, the ghrelin connection could explain why. Paying attention to whether fizzy water triggers hunger for you personally is more useful than worrying about the finding broadly.
The Can Itself
La Croix cans were lined with BPA, an industrial chemical linked to hormonal disruption, until April 2019. The company has since transitioned away from BPA-lined cans. Most beverage manufacturers have made similar switches, though the replacement linings vary and long-term data on alternatives is still limited. If this concerns you, pouring the drink into a glass minimizes any contact with the can lining.
How It Compares to Other Drinks
The practical question isn’t whether La Croix is perfect. It’s whether it’s better than what you’d drink instead. Compared to soda, it eliminates 35 to 65 grams of sugar per can. Compared to diet soda, it removes artificial sweeteners. Compared to plain water, it adds mild acidity and carbonation, with trade-offs that are small for most people. If sparkling water helps you drink less soda or juice, the swap is a clear health win. If you’re choosing between La Croix and still water, still water is marginally gentler on your teeth and digestive system, but the difference is minor enough that preference should guide the choice.