Is Sparkling Water Healthy?  Unsweetened sparkling water is a healthier alternative to soda, sports drinks and sweetened drinks. In this article we’ll answer a few other questions like – what is carbonated water, what’s the difference between seltzer water vs sparkling water and is sparkling water hydrating.

glass of water with fruit

If you’ve ever wondered if sparkling water is good for you, the short answer is as long as it doesn’t contain any added sugar or artificial flavors and sweeteners, then it’s just as healthy to drink as still water.

What is Carbonated Water?

Carbonated water is plain water that has been infused with carbon dioxide gas which makes the water bubbly. Carbonated water is also called sparkling water, seltzer water, soda water and club soda. Some sparkling water, such as Pellegrino and Perrier, are naturally sparkling mineral waters that are captured from mineral springs in France and Italy. 

Is Carbonated Water Good For you?

Well, provided carbonated water doesn’t contain added sugar and/or artificial flavoring and sweeteners, drinking carbonated water is as hydrating as still water. Some people may have it in their minds that carbonated water isn’t good for you – thinking it leaches minerals from our bodies. It’s actually carbonated sugary sodas that often contain phosphorus which reduces calcium in the body that is associated with low bone mineral density in some women. (1)  Carbonated water does not contain phosphorus so it’s a much healthier alternative to drinking sugary sodas. 

  • Teeth. One of the main concerns some people have about drinking sparkling water is how it affects the enamel of our teeth, but sparkling mineral water is only slightly more harming than plain water on your teeth and much less harmful on teeth than soft drinks. (2)  It might help to protect your teeth by drinking sparkling water from a straw.
  • Digestion.  Drinking carbonated water may relieve symptoms of indigestion and constipation. In one controlled study of 21 people with chronic digestive issues who drank carbonated water for 15 days, it was found that the participants in the study experienced significant improvements in digestive symptoms and constipation. (3) 
  • Swallowing. There are some studies that suggest drinking sparkling water may improve swallowing (especially in older folks) because sparkling water stimulates the nerves responsible for swallowing. In one study of 72 people who felt the persistent need to clear their throats, drinking cold carbonated water improved the urge in 63% of these participants (approximately 45 people).  (4) (5) (6) (7)    
  • Weight loss. Drinking carbonated water may create feelings of fullness after meals (more than just drinking still water). Carbonated water may also help food stay in your stomach a little longer which may create a feeling of fullness so we’ll be less likely to consume more calories. (8)

Is Sparkling Water Hydrating?

Sparkling water provides hydration just as well as plain water does, so yes, sparkling water is hydrating.  Adding sparkling water to your daily wellness plan can help boost metabolism, promote weight loss, increase energy, and to help you stay properly hydrated for overall health. (9). Some studies suggest that an  increase of water consumption is associated with a loss of weight due to the breakdown of body fat and the feeling of satiation so we will likely consume less food.   

There are studies that show an association between chronic dehydration and elevated levels of the hormone angiotensin II (AngII), which is associated with weight gain and obesity and many chronic diseases, such as diabetes, cardiovascular disease, cancer and Alzheimer’s disease. (10)

Some benefits of staying properly hydrated:

  • Provides more energy
  • Helps to suppress appetite
  • Aids digestion
  • Helps to burn fat and remove waste from the body (natural detoxifying process)
  • Carries nutrients and oxygen to our cells
  • Helps regulate blood pressure
  • Stabilize heartbeat
  • Regulates electrolytes
  • Cushions joints
  • Protects organs
  • Healthier skin

bottles of Pellegrino

Seltzer Water vs Sparkling Water

What’s the difference between seltzer water and sparkling water?  The only real difference between seltzer water vs sparkling water is whether the sparkling water has been infused with carbon dioxide gas to make it bubbly or whether the sparkling water is a naturally carbonated with minerals from the source like Pellegrino and Perrier (sparkling mineral water brands from France and Italy). Seltzer water is often referred to as carbonated water, soda water and sparkling mineral water. 

drinking glass filled with carbonated drink and fruit

Flavored Sparkling Water

Flavored Sparkling is delicious and refreshing and makes a healthier choice over sodas and sports drinks.  Here’s how to make flavored water:

  1. Prepare fruit. Rinse fruit well (like lemons, limes, oranges and strawberries). Peel (if necessary) cut, chop or slice fruit.
  2. Muddle berries. If using berries, you can gently smash the berries in the glass to release juices for a richer flavored water or just add the fruit whole.
  3. Add fruit or fruit juice to glass. Add fruit, herbs and ice to a drinking glass. If using fresh fruit juice, pour in 1/4 of the glass with juice with ice.
  4. Pour in sparkling water. Fill the glass with sparkling water and gently stir.

I personally love to keep a large freezer bag filled with an assortment of flavored ice cubes in my freezer so I can toss them into my glass of water for a pop of flavor. I also like to keep a stash of frozen lemon slices in the freezer to add to water. And these Honey Lemon Ginger Slices add a nice slightly sweet pop of flavor to water (or tea) while adding nutritional benefits.  If you want to add a little sweetness  to your water, this Ginger Syrup adds delicious flavoring along with some added antioxidants and anti-inflammatory benefits.

drinking glass filled with sparkling water and fruit

Sparkling Water Recipes

More Thirst Quenching Drinks

Is Sparkling Water Healthy
Yield: 8 servings

Is Sparkling Water Healthy

Prep Time 5 minutes
Total Time 5 minutes

Is Sparkling Water Healthy?  Unsweetened flavored sparkling water is a much healthier alternative to sodas, sports drinks and other sweetened drinks.


  • 8 cups sparkling mineral water
  • fresh fruit, fruit juice or fruit puree (2 cups) (lemons, limes, oranges, strawberries, blueberries, cucumbers, etc)
  • fresh herbs (about 1 cup) (mint, rosemary, basil)


For Flavored Sparkling Water

  1. Rinse fruit well.
  2. Peel (if necessary) cut, chop or slice fruit.
  3. If using berries, gently smash the berries in each glass to release juices.
  4. Add fruit and herbs to glass and add ice.
  5. If using fruit juice or fruit puree, add about 1/4 cup to glass with ice.
  6. Fill glasses with sparkling water and gently stir.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 41Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 28mgCarbohydrates: 10gFiber: 1gSugar: 8gProtein: 1g attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.