What Are the Health Benefits of Sparkling Water?

The consumption of sparkling water has been increasing year over year. According to the research, the sparkling water market is expected to expand at a compound annual growth rate (CAGR) of 12.6% from 2021 to 2028.

At Soda Sense, we are a company that knows bubbles– providing the cleanest CO2 for at-home soda makers.

Before you make the switch to sparkling water, let's clear up any questions or concerns you may have surrounding the myths and truths of whether sparkling water is good or bad for you and the specific health benefits you may find in consuming sparkling water regularly.

Table of contents:

• Health benefits of sparkling water - full list
• Clear distinction between carbonated water vs sparkling water
• Is it okay to drink sparkling water every day?
• Does sparkling water affect bone health?
• Does sparkling water have calories?
• Key takeaways

Health benefits of sparkling water

Beyond its refreshing taste and fizzy sensation, sparkling water offers a range of health benefits that contribute to overall wellness.

Sparkling water is great for hydration

Equally vital as hydrating with still water, sparkling water can also fulfill your body's hydration needs.

For those who may find plain water unappealing, the carbonation in sparkling water offers an enjoyable texture and taste, promoting increased water intake.

It's a suitable drink for hydration before, during, and after exercise, helping to replace fluids lost through sweat.

Remember, for an optimal hydration experience, opt for sparkling waters that are free of added sugars and artificial flavors.

Related read: Still water vs sparkling water: What's the difference?

Sparkling water is good for weight loss

Although sparkling water doesn't have a special ingredient to promote drastic weight loss, it does something magical to the stomach that can trick the brain!

The carbonation in sparkling water helps the stomach feel fuller for longer, aiding in intermittent fasting. This effect has been validated by the American Journal of Clinical Nutrition.

Therefore, those wondering what the best sparkling water for weight loss is, look no further than a glass of plain sparkling water without any additives or sugars.

Enhanced sparkling waters will also do the trick, however, make sure to read the label to ensure you are not ingesting harmful ingredients.

Sparkling water can help with digestion

Many people experience bloating and indigestion after eating or drinking certain foods. This is where sparkling water can come in handy.

The carbonation in sparkling water can help to relieve the following digestive issues as it acts as a natural digestive aid and can help promote regularity in bowel movements:

• Gas
• Bloating
• Constipation

Note: While the carbonation can aid some, too much of a good thing can have the reverse effect on others. Be sure to monitor your body and consult with a healthcare professional if you are feeling discomfort from digestion.

Read more about the digestive benefits of sparkling water in our in depth article!

Sparkling water can improve swallowing ability

Drinking sparkling water has been shown to improve swallowing ability in both young and older adults. Studies reveal that the sensory stimulation provided by carbonated water can enhance the normal swallowing reflex, making it particularly beneficial for individuals experiencing difficulty with swallowing.

This improvement is attributed to the carbon dioxide that triggers the swallowing mechanism, thereby reducing the risk of choking or aspiration.

Whether you're enjoying a meal or sipping on a drink, incorporating sparkling water could offer a subtle yet effective boost to your swallowing function.

Sparkling water can help reduce calorie intake

The fitness industry has been using sparkling water as a way to help people reduce their calorie intake. And for good reason. When you are reducing your calorie intake, finding ways to still feel "full" is difficult.

Sparkling water can both curb your appetite and help you feel full longer which makes it a great tool for weight loss.

More importantly, substituting sodas, energy drinks, and other fizzy beverages with sparkling water will greatly cut you back on your daily calorie count as you are swapping sugar and acidic ingredients with filtered water and simply carbon dioxide.

While the benefits of drinking sparkling water is vast and thorough, there is a fascinating and scientific reason as to why people drink sparkling water. Read more about this phenomenon in our in depth article!

Carbonated water vs sparkling water

While sparkling water falls under the broader category of carbonated water, it's essential to distinguish it from various other types of carbonated beverages available on the market.

Carbonated water refers to a beverage that has been infused, whether naturally or by force, with carbon dioxide. Sparkling water falls under this umbrella, however, there are a range of other beverages that can be considered carbonated water, but not sparkling water.

Other carbonated waters include:

• Soda water
• Tonic water
• Club soda
• Sparkling mineral water

Learn more about what separates each carbonated beverage from the next in our all-inclusive article: What's the difference between soda water vs. club soda vs. sparkling water vs. tonic water?

Is it okay to drink sparkling water every day?

Yes, drinking sparkling water every day is perfectly fine as long as you don't go overboard with it. Just like with anything else, moderation is key.

Note: ensure the sparkling water is plain as too much consumption of flavored sparkling water can potentially damage your teeth due to the increase in acidity.

Learn more about the acidic levels of carbonated waters and sodas.

Does sparkling water affect bone health?

One common misconception about sparkling water is that it could lead to decreased bone density or osteoporosis.

However, research does not support this claim for plain sparkling water. A study published in the Journal of Bone and Mineral Research found no significant difference in bone health outcomes between carbonated mineral water drinkers and non-carbonated water drinkers.

It's important to note, though, that cola beverages, which are also carbonated, have been linked to lower bone density, but their effect is attributed to the presence of phosphoric acid, not the carbonation itself.

Thus, choosing plain sparkling water over sweetened or cola beverages can be a healthier option for maintaining bone health.

For those concerned about bone health, focusing on a balanced diet rich in calcium and vitamin D, along with regular exercise, is more impactful than the choice between sparkling and still water.

Does sparkling water have calories?

No, most sparkling waters do not have any calories.

There are some brands that add fruit juice or other sweeteners to their sparkling water which can add calories, but these are usually clearly marked on the label.

If you're watching your calorie intake, be sure to check the label before purchasing or making your own sparkling water.

Speaking of calories, learn whether soda water has calories in comparison to sparkling water.

Key takeaways

• Sparkling water can aid in weight loss by promoting a feeling of fullness and aiding in intermittent fasting.
• Digestive benefits include relieving gas, bloating, and constipation while promoting regular bowel movements.
• Improves swallowing ability for both young and older adults, reducing the risk of choking.
• Helps reduce calorie intake by curbing appetite and substituting high-calorie sugary drinks.
• The difference between carbonated beverages is clarified, being all sparkling waters are carbonated waters, but not all carbonated waters are sparkling.
• Safe for daily consumption in moderation, but flavored varieties should be consumed cautiously to protect dental health.
• No adverse effects on bone health from plain sparkling water, unlike sugary or cola beverages.

In conclusion, sparkling water offers a multitude of benefits ranging from aiding in weight loss to improving digestion and swallowing abilities. It stands as a healthier alternative to sugary and acidic beverages without adverse effects on bone health or calorie intake when consumed in its plain form.

Whether incorporated into daily hydration habits or used as a dietary aid, sparkling water can be a refreshing and beneficial choice. Remember, moderation is key, and paying attention to the labels is crucial for maintaining a balanced and healthful lifestyle.

Ready to make the healthy switch to sparkling water? Join the CO2 Refill Club!