Is sparkling water good for you?
If you are looking for the health benefits of sparkling water, this article is for you.
Sparkling water has existed for almost 300 years, but in recent years we’ve seen a significant increase in the popularity of sparkling water.
It is a multi-million-dollar industry.
Statistics show a massive rise in the sales growth of sparkling water.
In 2021 across the United States, AHA sparkling water earned a sales growth of 266.5% compared to sales in the previous year.
How is sparkling water made?
Sparkling water is simply prepared by adding carbon dioxide gas to plain water under high pressure.
The carbonation process will produce carbonic acid, making a bubbly drink.
The presence of carbonic acid makes the sparkling water slightly acidic, with a pH of 3-4, compared to plain water which is pH7, neutral.
Drinking sparkling water does not make your body acidic because kidneys and lungs remove excess carbon dioxide to maintain the blood pH of between 7.35 and 7.45.
Common types of sparkling water
Sparkling water comes in different types.
The key element differentiating one type from another is the carbonation process and the different ingredients that are used during it.
The most common types are; club soda, mineral water, sparkling water, and tonic water.
Club soda contains artificially added ingredients like sodium bicarbonate, potassium sulfate, potassium bicarbonate, potassium citrate, and sodium citrate.
These are added to replicate constituents commonly found in natural mineral waters like calcium and magnesium.
Tonic water is made with quinine, a bitter-tasting compound, and high fructose corn syrup to reduce the bitter taste.
The other names of sparkling water are carbonated water, seltzer water, and fizzy water.
Is it healthy to drink sparkling water?
As mentioned earlier, simple sparkling water does not contain artificial sweeteners, making it a healthier alternative to sugary soft drinks.
Sparkling water is as hydrating as regular water and brings all the benefits of spring water with it.
People who are bored with the plain tap water and craving something FIZZY without the calories of sodas should try sparkling water.
Let’s unveil the ways drinking sparkling water affects your body.
5 health benefits & side effects of drinking sparkling water
1. Effects on dental health
One of the significant concerns of drinking sparkling water is its effect on your teeth.
Sparkling water has an acidic pH due to the presence of carbonic acid, this may result in damaging the tooth enamel.
The more intense the carbonation process, the more acidic the pH, and the chances of damaging your tooth enamel are higher.
However, studies have shown that sparkling water causes minimal to your dental health because it lacks artificial sweeteners.
It was also revealed that mineral water is 100 times safer than sugary sodas.
A non-carbonated sugary drink is several times more harmful to your teeth than a sugar-free carbonated drink.
Various practical studies have been done to observe the impact of different beverages on tooth samples.
They’ve concluded that only sugary beverages cause significant damage to your teeth, while plain sparkling water has a minor negative impact on teeth.
Just to be safe, it is advised to rinse your mouth with regular water after drinking soda water or fizzy drinks to maintain your dental health.
A study by the American Dental Association journal revealed that sipping sparkling water is fine if it does not contain artificial flavors or other additives.
2. Impact on bones
A popular misconception about sparkling water is that it causes damage to your bones.
In fact, carbonic acid does nothing to your bone health at all.
Studies have made clear that drinking seltzer water is of no harm, but carbonated colas greatly increase the risk of bone damage leading to osteoporosis.
The American Journal of Clinical Nutrition shows that sugary colas contain a high amount of phosphorus that affects bone density.
Excessive intake of phosphoric acid alters the normal phosphoric/calcium ratio, lowering the bones density and increasing the risk of osteoporosis and fractures.
Another study shows that teenage girls who drink a large amount of sugary carbonated drinks possess lower bone density.
This is due to the replacement of regular milk with sugary beverages during a crucial stage of their growth cycle.
3. Improves Heart health
Studies found that drinking carbonated water specifically rich in sodium will positively impact overall heart health.
Those who drink sodium-rich sparkling water face a decrease in LDL (bad cholesterol) and decreased blood glucose levels.
Sodium-rich sparkling water also helps to increase HDL (good cholesterol).
Here a clear difference between LDL and HDL should be noted.
LDL is bad cholesterol because it makes the fatty acids gather in the arteries.
While HDL is a good one as it moves LDL from arteries towards the liver for its removal.
It is also observed that drinkers of seltzer water have 35% less risk of developing heart disease within 10 years versus those who don’t drink it at all.
4. Impact on the Digestive system
Sparkling water will also positively affect the digestive system.
Drinking carbonated water will help stimulate nerve impulses to ease the swallowing process and increase saliva production in the glands.
Consumption of carbonated water after meals will deliver a feeling of fullness by making the food stay longer in the stomach.
And in one study, constipation problems decreased by 58% by drinking carbonated water instead of plain water.
Along with these health benefits, carbonated water may cause some harmful effects and chronic digestive issues.
Patients suffering from irritable bowel syndrome, heartburn, and acid reflux should avoid carbonated water.
If you want to know the best herbal teas for heartburn then read this article.
5. Beneficial in weight loss
Carbonated water can provide a more refreshing and hydrating feeling compared to other soda drinks or plain water.
The common cause of weight gain can be overeating which happens when people may not be adequately hydrated and unable to differentiate between hunger and thirst.
Unflavored seltzer water is an excellent alternative to fizzy drinks for those looking to lose pounds.
Health benefits of sparkling water - The bottom line
After reading all of the health benefits of sparkling water, you can be sure that grabbing a carbonated bottle is going to be great for your diet.
It is the best alternative to sugary sodas with a fantastic bubbly sensation and unique taste.
When finding the best sparkling water for you, make sure to go with one without artificial flavors, sugar, and sodium.
Some brands use natural fruit juice for flavoring, which is good as it reduces the effect of diabetes and tooth decay.
The intelligent option to get the maximum benefits from sparkling water is consuming it with meals, and brushing your teeth properly afterwards.
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