By Caroline Kee
Sparkling water is the bubbly version of still water, which has been infused with carbon dioxide to give it a satisfying fizz. Also called “carbonated water” or “seltzer,” sparkling water comes in just about any flavor to suit your tastes. When plain, flat H2O just won’t cut it, sparkling water can hit the spot and hydrate you at the same time.
Also called “carbonated water” or “seltzer,” sparkling water has become more popular than ever. There is an increasing number of sparkling water varieties and flavors to choose from, making it even more tempting to guzzle all day.
It begs the question: Is sparkling water good for you? Are there any health benefits or risks? And which type of sparkling water is the healthiest? Dietitians share nutrition details about sparkling water and the healthiest types to try.
What is sparkling water?
“Sparkling water is water that has carbon dioxide bubbles — which can be natural or added,” Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, tells TODAY.com.
There are several different types of sparkling water. These include mineral water, seltzer and club soda.
Sparkling water can be naturally carbonated and come from springs or wells — the carbonation occurs due to underground gasses, says Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition & Dietetics, tells TODAY.com.
Naturally occurring sparkling water often contains minerals, such as calcium, magnesium, potassium and sodium, says Derocha. The amount of these depends on the mineral content of the rocks which the water flows through, TODAY.com previously reported.
Mineral water can be naturally carbonated or still, and still mineral water can also be artificially carbonated, Derocha adds.
Seltzer is plain drinking water that is infused with carbon dioxide under pressure, artificially, says Derocha. On its own, seltzer water doesn’t have any added minerals or flavorings, Derocha adds. It’s sodium- and sugar-free.
“Club soda” is plain seltzer water with added minerals, including sodium. Many seltzer brands also add flavorings, such as fruit juices, fruit essences, or artificial sweeteners and other ingredients.
The nutrition content of sparkling water will vary based on the type and brand, but generally, plain sparkling water contains no calories, carbohydrates, or sugar and may contain some minerals. Always read the nutrition facts for more information.
Is sparkling water healthy?
Yes, sparkling water is healthy, the experts note. “Water itself is ‘healthy’ … we need it to survive and to optimize our health,” says Zumpano.
Sparkling water, like regular still water, contains the base of H2O, the “essential element for hydration,” says Derocha. For those who dislike the taste or experience of drinking still water, sparkling water can help them stay hydrated.
It’s also a great alternative to sugary sodas, the experts note, but it’s important to be mindful of added ingredients and check nutrition labels.
“Simple, (plain) sparkling water is a healthy choice, although some sparkling waters can add sweeteners, juice or color that can make that sparkling water less healthy,” says Zumpano.
Many popular seltzer brands sold in stores can contain some added sugar or non-sugar substitutes such as aspartame.
Benefits of sparkling water
Sparkling water is a healthy beverage choice with a number of potential health benefits. Drinking seltzer water can:
Help you stay hydrated
Help you feel full
Act as an alternative to sugary sodas
An important benefit of sparkling water is that it can help improve hydration, especially for people who prefer fizzy drinks over still water. Sparkling water is just as hydrating as regular still water, says Zumpano. The carbon dioxide bubbles create a tingly sensation in the mouth, adding a sensory element that may encourage people to drink more water than they would otherwise, the experts note.
The average adult needs about 2.7 to 3.7 liters of fluids per day, but many people fall short of that. So if drinking seltzer water helps you drink more water overall, it’s an excellent choice, the experts note.
Drinking sparkling water can also make you feel fuller than still water does, the experts note. “Because of the carbonation (from) the bubbles, your stomach feels full faster from drinking it, because you’re literally adding like gas into your system,” says Derocha.