If you reach for seltzer because it feels refreshing, you are not wrong.

Carbonated water is simply water with dissolved carbon dioxide. That fizz changes mouthfeel and slightly lowers pH, which can influence how it feels on your teeth and in your stomach.

The big picture is simple. Both still and sparkling hydrate well. Carbonated water is generally safe and may have unique perks for swallowing and fullness.

The goal is to use bubbles where they help and still water where it shines.

The Quick Chemistry

Dissolved carbon dioxide forms a weak acid that gives seltzer a pH around 5 to 6. Your blood pH does not budge because your lungs and kidneys regulate it tightly. So sparkling water does not “acidify” your body. It just tastes tangy.

Hydration

Water with or without bubbles, hydrates. If sparkling makes you drink more across the day, it can be the better practical choice. Mineral sparkling waters may add small amounts of minerals, though the health impact is modest for most people.

Teeth

Because sparkling water is slightly acidic, it can be a bit more erosive on enamel than plain water, although far less than sugary sodas or fruit juices. Simple habits lower the risk.

Have it with meals, do not swish it for long, and drink some plain water afterward if you sip seltzer solo.

Digestion

Here is where carbonation may help. Small studies suggest carbonated water can improve swallowing in some people and may increase feelings of fullness after meals. That can make it easier to push back from the table without feeling deprived.

If you struggle with reflux or significant bloating, you might tolerate still water better at certain times.

Bone & Heart Health

Carbonated water has been blamed for bone loss. Current evidence does not support that claim. The bone concerns mainly trace to colas and their phosphoric acid rather than plain seltzer.

Early research on heart and vessel measures is limited but generally neutral or slightly positive. So the sensible stance is simple. If you like bubbles, enjoy it within a balanced diet.

How to Drink Sparkling Water?

Pick unsweetened

Choose plain seltzer or mineral water. Flavored is fine if it is unsweetened. You get the ritual without the sugar.

Pair with meals

Bubbles at lunch or dinner can aid swallowing and may extend fullness. If you notice extra burping, slow down and use smaller sips.

Mind your teeth

If enamel is a concern, drink seltzer with food, avoid long swishing and follow with a splash of plain water. Wait a bit before brushing so you do not scrub softened enamel.

Use still water for workouts and meds

Still water is gentler when you are breathing hard or taking pills. Save bubbles for the table.

Try a mineral profile you enjoy

Natural sparkling waters vary in minerals which changes taste and mouthfeel. Test a few and stick with what helps you drink enough.

Final Word

Sparkling water is not a health hazard. It is a useful tool.

Still water is best for sensitive teeth, reflux and workout chugging. Sparkling can improve meal satisfaction and help some people drink more with zero sugar.

Use both. Keep seltzer plain, pair it with meals and rinse with a few sips of still water after. When you work with your preferences you drink more, feel fuller and keep hydration simple.

Resources

1. https://www.healthline.com/nutrition/carbonated-water-good-or-bad

2. https://pubmed.ncbi.nlm.nih.gov/34399552/

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