Is Sparkling Water Healthy?

slug: is-sparkling-water-healthy

title: "Is Sparkling Water Healthy?"

teaser: "It hydrates just like water, but hidden chemicals in popular brands might surprise you."

category: beverages

subcategory: water

verdict: clean

status: published

is_new: true

updated: 2026-03-03

tldr: >

Yes, sparkling water is just as hydrating as plain water and does not damage your bones. However, frequent sipping of citrus flavors can erode tooth enamel, and recent testing reveals concerning levels of PFAS ("forever chemicals") in several popular brands.

key_findings:

• "100% as hydrating as still water, according to randomized trials."
• "9.76 ppt of PFAS found in Topo Chico in Consumer Reports testing—one of the highest levels."
• "Minimally erosive to teeth compared to soda, but citrus flavors increase the risk."
• "No link to bone density loss; the "leaching calcium" myth applies to cola, not carbonated water."

sources:

• title: "Consumer Reports PFAS Testing"

url: "https://www.consumerreports.org/water-quality/whats-really-in-your-bottled-water-a5361150329/"

type: lab-test

• title: "American Dental Association on Erosion"

url: "https://www.ada.org/resources/research/science-and-research-institute/oral-health-topics/erosive-tooth-wear"

type: article

• title: "Beverage Hydration Index Study"

url: "https://kjm.kj.uib.no/text/03/pdf/Am%20J%20Clin%20Nutr-2016-Maughan-717-23.pdf"

type: study

recommendations:

• name: "Spindrift"

brand: "Spindrift"

verdict: recommended

note: "Uses real fruit juice instead of 'natural flavors' and consistently tests clean for PFAS."

• name: "Mountain Valley Sparkling"

brand: "Mountain Valley"

verdict: recommended

note: "Glass bottled spring water with undetectable PFAS levels."

• name: "Topo Chico"

brand: "Coca-Cola"

verdict: avoid

note: "History of high PFAS levels (9.76 ppt) in independent testing."

• name: "SodaStream"

brand: "SodaStream"

verdict: recommended

note: "Best value option that lets you control the water quality."

related:

• is-tap-water-safe
• pfas-in-water
• is-soda-bad
• is-olipop-healthy
• is-spindrift-clean
• is-lacroix-clean
• is-topo-chico-clean

suggested_articles:

• title: "Do Home Carbonators Filter PFAS?"

reason: "Readers will want to know if SodaStream/Aarke filters out the chemicals found in bottled brands."

• title: "Is Citric Acid Harmful to Teeth?"

reason: "A deeper dive into the specific additive found in almost all flavored waters."

The Short Answer

Sparkling water is clean and healthy. It hydrates you just as effectively as plain water and is a fantastic alternative to sugary sodas. The carbonation itself is safe—it does not leach calcium from your bones or dehydrate you.

However, not all cans are created equal. PFAS ("forever chemicals") have been detected in popular brands like Topo Chico and Bubly at concerning levels. Additionally, if you drink flavored versions all day, the added citric acid can soften tooth enamel. Stick to brands with low PFAS scores or make your own at home.

Why This Matters

It’s the ultimate soda swap.

Americans drink too much liquid sugar. Replacing a daily Coke with a LaCroix cuts ~39g of sugar instantly. But because sparkling water is often consumed in massive quantities—sometimes 4-5 cans a day—small contaminants matter.

The PFAS problem is real.

Because carbonation often requires processing or sourcing from specific springs, sparkling water can carry higher loads of per- and polyfluoroalkyl substances (PFAS) than still water. These "forever chemicals" accumulate in the body and are linked to hormone disruption and cancer. Pfas In Water

Your teeth need a break.

Carbonated water forms weak carbonic acid (pH 5-6). It’s far better than soda (pH 2.5), but adding fruit flavors often lowers the pH further. Sipping highly acidic drinks continuously prevents your saliva from remineralizing your enamel.

What's Actually In It

• Carbonated Water — Water infused with CO2 gas. It creates a "bite" that mimics the sensation of soda.
• Natural Flavors — The black box of ingredients. While derived from natural sources, they can contain solvents and preservatives. Is Lacroix Clean
• Citric Acid — Often added to fruit flavors (lemon, lime, grapefruit) for tartness. This is the main culprit for dental erosion.
• PFAS — Not an ingredient, but a contaminant found in brands like Topo Chico (9.76 ppt), Polar (6.41 ppt), and Bubly (2.24 ppt). Pfas In Water

What to Look For

Green Flags:

• Reverse Osmosis Filtration — Brands that purify water before carbonating (like Nixie or jelly belly) often have lower PFAS.
• Real Fruit Juice — Brands like Spindrift use actual squeezed fruit, avoiding the "natural flavors" mystery.
• Glass Bottles — Reduces the risk of BPA/BPS leaching from can linings.

Red Flags:

• "Natural Flavors" Only — Indicates a highly processed flavor profile.
• High Sodium — Some mineral waters (club sodas) add significant salt. Check the label if you're watching your intake.
• Sweeteners — Even "natural" ones like stevia or monk fruit can perpetuate sugar cravings.

The Best Options

Most sparkling water is fine in moderation, but for daily drinking, choose brands with clean testing histories.

The Bottom Line

1. Drink it freely. It counts toward your daily water intake and doesn't dehydrate you.

2. Watch the brand. Avoid Topo Chico and Polar if you are concerned about PFAS; opt for Spindrift or filtered home carbonation.

3. Don't sip all day. Drink it with meals to minimize acid exposure to your teeth, then switch to plain water.

FAQ

Does sparkling water leach calcium from bones?

No. This is a persistent myth. The confusion comes from studies on cola, which contains phosphoric acid. Phosphoric acid is linked to lower bone density, but the carbonic acid in sparkling water has no effect on bone health.

Is sparkling water as hydrating as plain water?

Yes. A randomized trial measuring the "Beverage Hydration Index" found that sparkling water hydrates exactly as well as still water. The bubbles do not prevent absorption.

Does it ruin your teeth?

It depends. Plain sparkling water is "minimally erosive" and generally safe. However, citrus-flavored waters (lemon, lime, grapefruit) often contain citric acid, which makes them more aggressive on enamel. Drink them with food rather than sipping them alone for hours.

Does it cause bloating?

It can. The carbonation introduces gas into your digestive system. If you have IBS or GERD, sparkling water may trigger bloating or reflux. For everyone else, it can actually help relieve indigestion or constipation.