It is most famous for being used to make a gin and tonic. Some think that drinking carbonated beverages of any kind can lead to decreased bone health, tooth decay, irritable bowel syndrome IBS , and weight gain. Is there any truth to these claims? According to large scale study conducted in and published in the American Journal of Clinical Nutrition , only soda consumption reduced bone mineral density compared to other carbonated beverages. It appears the phosphorus ingredient in soda binds to calcium and is excreted through the kidneys, causing weaker bones.
More recents studies have revealed inconsistent findings between sugar-sweetened beverages or sodas and bone health in specific populations. But a study found that consuming more than two servings of soft drinks per day on average was associated with a higher risk of hip fracture among postmenopausal women. Studies have linked tooth decay to foods and drinks with added sugar.
You can reduce your risk of tooth decay by drinking plain carbonated water such as seltzer. The carbonation process alone has not been shown to increase the risk of tooth enamel erosion. However, when ingredients like sugar, acids, and sodium are added to carbonated waters, the risk of tooth decay increases.
Another theory is that carbonated drinks can cause irritable bowel syndrome IBS. Some studies have shown that carbonated waters are not the cause of IBS, but they can worsen symptoms of the condition in some people. If you have IBS or find that carbonated waters upset your stomach, it's best to limit or avoid bubbly waters and other carbonated beverages.
There are also claims that carbonated water can lead to weight gain, but the research to support this claim has only been performed on rodents. However, some fizzy waters are filled with artificial acids, flavors, sodium, and sweeteners. Plain carbonated water is simply water that's been pressurized carbon dioxide gas. If you like mineral water, research has shown that this type of water—with higher calcium and bicarbonate—provides better hydration during strenuous exercise. Drinking bubbly water during exercise is a personal preference, as it can increase bloating, gas, and burping.
If you enjoy the fizzy texture, carbonated water might help you increase your daily fluid intake. According to the American Council on Exercise, plain bubbly water can be substituted for regular water any time during the day. If drinking carbonated water is your preference, consider investing in a machine that you can use to make your own.
Otherwise, sparkling waters are fairly inexpensive—just keep an eye on the label for unwanted added ingredients. If you struggle to drink plain water, you're not alone. Many people prefer to drink flavored water. The American Council on Exercise recommends the following tips to enhance the flavor of your bubbly water while still keeping it healthy:.
The goal is to drink plenty of water throughout the day for optimal health and fitness. Plain carbonated or mineral waters can be enjoyed as a healthy alternative to other carbonated drinks, like soda. To ensure that your bubbly drink really is a healthier choice, be sure to read ingredient labels to avoid unwanted additives or calories.
Get nutrition tips and advice to make healthy eating easier. J Int Soc Sports Nutr. Soda intake and osteoporosis risk in postmenopausal American-Indian women. Public Health Nutr. Association between soft drink consumption and osteoporotic fractures among postmenopausal women: the Women's Health Initiative.
Role of sugar and sugar substitutes in dental caries: a review. ISRN Dent. Published Dec Saha L. If you do find yourself grabbing a can of sparkling water instead, be sure to incorporate other foods into your diet that are rich in these vitamins and minerals. But can sparkling water actually replace regular water?
Sparkling water vs. Club soda is carbonated water that also contains infused minerals, namely salts. Sparkling mineral water is naturally carbonated, mineral-containing water that comes from a spring or well. Tonic water is carbonated water that contains quinine a bittering agent and sugar, as well as infused minerals. Sparkling water hydrates just as well as regular water Current evidence suggests that sparkling water hydrates your body just as well as regular water. Sparkling water seems to be as healthy as regular water While a few health myths exist when it comes to sparkling water, most can be disregarded.
There is very little research on this topic, but one study found that sparkling mineral water damaged enamel only slightly more than still water. Furthermore, mineral water was times less damaging than a sugary soft drink 3. In one study, carbonated beverages showed strong potential to destroy enamel — but only if they contained sugar.
In fact, a non-carbonated sweet beverage Gatorade was more harmful than a carbonated sugar-free drink Diet Coke 4. Another study placed samples of tooth enamel in various beverages for up to 24 hours. The sugar-sweetened carbonated and non-carbonated beverages resulted in significantly greater enamel loss than their diet counterparts 5. A review of several studies found that the combination of sugar and carbonation may lead to severe dental decay 6.
However, plain sparkling water appears to pose little risk to dental health. Only the sugary types are harmful 7. Sugar-sweetened carbonated beverages can erode tooth enamel, but plain carbonated water appears relatively harmless. Carbonated water may benefit your digestive health in several ways. Studies suggest that sparkling water may improve swallowing ability in both young and older adults 8 , 9 , In one study, 16 healthy people were asked to repeatedly swallow different liquids.
Carbonated water showed the strongest ability to stimulate the nerves responsible for swallowing 9. Another study showed that the combination of cold temperature and carbonation strengthened these beneficial effects Those with the most frequent, severe symptoms experienced the greatest relief Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water.
Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness In a controlled study in 19 healthy young women, fullness scores were higher after the participants drank 8 ounces ml of soda water, compared with after drinking still water People who experience constipation may find that drinking sparkling water helps relieve their symptoms. In a 2-week study in 40 older individuals who had experienced a stroke, average bowel movement frequency nearly doubled in the group that drank carbonated water, compared with the group that drank tap water.
One controlled study examined 21 people with chronic digestive issues. After 15 days, those who drank carbonated water experienced significant improvements in digestive symptoms, constipation, and gallbladder emptying Carbonated water has benefits for digestion. It may improve swallowing, increase feelings of fullness, and reduce constipation. Many people believe that carbonated beverages are bad for bones because of their high acid content. A large observational study in over 2, people found that cola was the only beverage associated with significantly lower bone mineral density.
Carbonated water appeared to have no effect on bone health The researchers proposed that the cola drinkers may have been consuming too much phosphorus and insufficient calcium , providing a potential risk factor for bone loss.
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