{"id":24902,"date":"2021-06-28T20:55:30","date_gmt":"2021-06-28T20:55:30","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24902"},"modified":"2021-09-27T03:29:20","modified_gmt":"2021-09-27T03:29:20","slug":"is-carbonated-water-good-for-you","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/is-carbonated-water-good-for-you\/","title":{"rendered":"Is Carbonated Water Actually Good for You? A Dietitian Answers"},"content":{"rendered":"<em>Is carbonated water good or bad for you? <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/jessica-nelson\/\">Jessica Nelson, RDN, CPT<\/a>, investigates.<\/em>\n\nCarbonated water\u2014and seltzer in particular\u2014is exploding in popularity. In fact, this market is one of the fastest growing non-alcoholic beverage categories today.\n\nIn 2018, <a href=\"https:\/\/www.bevindustry.com\/articles\/93226-state-of-the-beverage-industry-all-bottled-water-segments-see-growth\" target=\"_blank\" rel=\"noopener\">$22.1 billion<\/a> in sparkling water\/seltzers were sold. Annually since then, this figure has only increased. By the end of 2021, the projected market value rings in at <a href=\"https:\/\/www.grandviewresearch.com\/industry-analysis\/sparkling-water-market\" target=\"_blank\" rel=\"noopener\">$33.46 billion<\/a>.\n\nAll things considered, you may wonder: Is carbonated water healthy? Here, we&#8217;ll explore the benefits of carbonated water, what to look out for, and more.\n<h2>What is carbonated water?<\/h2>\nBefore we dive in, let&#8217;s start by understanding what carbonated water is.\n\nSimply put, it&#8217;s water that&#8217;s infused with carbon dioxide <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\">gas<\/a>, under pressure, to produce small bubbles.\n\nThen, several different kinds of carbonated water fall within this beverage category.\n\nDifferent types include the likes of:\n<ul>\n \t<li>club soda<\/li>\n \t<li>tonic water<\/li>\n \t<li>sparkling mineral water<\/li>\n \t<li>seltzer (aka sparkling water)<\/li>\n<\/ul>\n<img data-dominant-color=\"687468\" data-has-transparency=\"false\" style=\"--dominant-color: #687468;\" decoding=\"async\" class=\"alignnone size-full wp-image-25197 not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/benefits-of-carbonated-water-is-seltzer-healthy-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Pouring seltzer into glass\" width=\"770\" height=\"514\" \/>\n\nMany popular brands\u2014like <a href=\"https:\/\/www.humnutrition.com\/blog\/lacroix\/\" target=\"_blank\" rel=\"noopener\">La Croix<\/a>, bubly, Spindrift, Sparkling Ice, and Perrier\u2014<a href=\"https:\/\/www.consumerreports.org\/bottled-water\/lacroix-sparkling-water-mystery-reveals-gaps-in-regulation-of-carbonated-bottled-water\/\" target=\"_blank\" rel=\"noopener\">define their beverages<\/a> as \u201csparkling water.\u201d\u00a0However, there&#8217;s really no difference between that term and the word \u201cseltzer.\u201d\n\nCompanies do this since there&#8217;s no FDA regulation on identifying the difference when it comes to soft drinks. In fact, there&#8217;s little regulation on carbonated waters, with the exception of sparkling mineral water.\n\nThe <a href=\"https:\/\/www.fda.gov\/food\/buy-store-serve-safe-food\/carbonated-soft-drinks-what-you-should-know\">FDA<\/a> sets Good Manufacturing Practices (GMP) for carbonated water for additives, contact substances, and nutrition labeling. However, carbonated waters have no quality testing regulation and no set limits on contaminants, unlike bottled water.\n<h2>Types of Carbonated Water<\/h2>\nFrom a nutritional standpoint, here&#8217;s what differentiates the various types of carbonated water.\n<h3>Club Soda<\/h3>\nClub soda has added minerals like potassium sulfate, sodium chloride, disodium phosphate, and sodium bicarbonate.\n<h3>Tonic Water<\/h3>\nTonic water has minerals as well as the compound quinine, which provides its bitter taste.\n<h3>Sparkling Mineral Water<\/h3>\nSparkling mineral water is naturally carbonated from spring water. True to its name, it&#8217;s a natural source of minerals including sodium, magnesium, and calcium.\n<h3>Seltzer (aka Sparkling Water)<\/h3>\nSeltzer doesn&#8217;t naturally contain minerals. Additionally, it commonly contains ingredients such as sugar, juice, and\/or <a href=\"https:\/\/www.humnutrition.com\/blog\/best-and-worst-sweeteners\/\" target=\"_blank\" rel=\"noopener\">artificial sweeteners<\/a> for added flavor.\n\n<img data-dominant-color=\"917252\" data-has-transparency=\"false\" style=\"--dominant-color: #917252;\" decoding=\"async\" class=\"size-full wp-image-25191 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/is-carbonated-water-healthy-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman drinking seltzer to stay hydrated\" width=\"770\" height=\"544\" \/>\n<h2>So, is carbonated water good for you?<\/h2>\nAt the end of the day, carbonated water is a healthy, good-for-you beverage.\n\nHere&#8217;s a closer look at the benefits of carbonated water.\n<h3>It&#8217;s Just as Hydrating as Water<\/h3>\nPerhaps one of the most common FAQs about carbonated water is this: Is it as hydrating as regular water?\n\nIt turns out the answer is yes. A 2015 study<span class=\"Apple-converted-space\">\u00a0in the <em>American Journal of Clinical Nutrition<\/em> found that, compared to plain water, it&#8217;s <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/103\/3\/717\/4564598\" target=\"_blank\" rel=\"noopener\">no different in how it hydrates the body<\/a>.<\/span>\n\n<span class=\"Apple-converted-space\">That said, we all could benefit from drinking more bubbles if it helps us <a href=\"https:\/\/www.humnutrition.com\/blog\/why-is-it-important-to-stay-hydrated\/\" target=\"_blank\" rel=\"noopener\">stay hydrated<\/a>. This fact rings especially true for those who don&#8217;t love the taste of water and\/or fail to meet their daily fluid needs.<\/span>\n<h3>It&#8217;s a Healthier Alternative to Other Beverages<\/h3>\nMany types of carbonated water contain zero sugar. This makes them a healthier alternative to manufactured juices, sports drinks, <a href=\"https:\/\/www.humnutrition.com\/blog\/why-are-energy-drinks-bad-for-you\/\" target=\"_blank\" rel=\"noopener\">energy drinks<\/a>, and regular sodas.\n\nOf course, drinking each of these beverages is fine in moderation. However, when it comes to staying hydrated throughout the day, zero-calorie or no-added-sugar drinks (like sparkling water) are preferable options.\n<h3>It May Aid Digestion<\/h3>\n<span style=\"font-size: 1rem;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\" target=\"_blank\" rel=\"noopener\">Gas and bloating<\/a> are natural side effects of sipping on drinks with bubbles. But can these beverages actually make your stomach feel better\u2014or worse?<\/span>\n\n<span style=\"font-size: 1rem;\">Honestly, the existing research isn\u2019t so clear. To begin, some literature suggests that carbonated water may actually people who experience digestive issues. <\/span><span style=\"font-size: 1rem;\">One <\/span>2009 <span style=\"font-size: 1rem;\">review of studies found that it may help <a href=\"http:\/\/www.cibr.es\/ka\/apps\/cibr\/docs\/Cuomo_2009.pdf\" target=\"_blank\" rel=\"noopener\">improve indigestion and constipation<\/a>, as well as <a href=\"https:\/\/www.humnutrition.com\/blog\/satiating-diet\/\" target=\"_blank\" rel=\"noopener\">promote early satiety<\/a>.<\/span>\n<h3>&#8230;Or It May Not<\/h3>\n<span style=\"font-size: 1rem;\">Experience more intense and ongoing digestive issues such as IBS or acid reflux? If so, you&#8217;ll likely want to limit your intake of seltzer and other carbonated drinks.<\/span>\n\n<span style=\"font-size: 1rem;\">Drinking over 10 ounces of carbonated water daily can potentially exacerbate symptoms of reflux.<\/span>\n\n<img data-dominant-color=\"ab8875\" data-has-transparency=\"false\" style=\"--dominant-color: #ab8875;\" decoding=\"async\" class=\"size-full wp-image-25195 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/is-seltzer-water-good-for-you-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman pouring fruit-infused seltzer into glass at garden party\" width=\"770\" height=\"493\" \/>\n<h2>What to Watch Out For<\/h2>\nFinally, when it comes to how healthy carbonated water is for you, there are potential cons when it comes to additives.\n\nSome seltzers and associated drinks contain ingredients such as:\n<ul>\n \t<li>sodium<\/li>\n \t<li>caffeine<\/li>\n \t<li>citric acid<\/li>\n<\/ul>\nAgain, all three are safe to consume in moderation\u2014but there are a few things you should be mindful of first.\n<h3>Sodium<\/h3>\nThe sodium content in carbonated beverages is typically low. By nutrition labeling standards, it&#8217;s considered <a href=\"https:\/\/www.fda.gov\/media\/84261\/download\" target=\"_blank\" rel=\"noopener\">low sodium<\/a> (140 milligrams or less per serving) to <a href=\"https:\/\/www.fda.gov\/media\/84261\/download\" target=\"_blank\" rel=\"noopener\">very low sodium<\/a> (35 milligrams or less per serving).\n\nIf you need monitor your sodium intake for health reasons, just be aware that carbonated water is a potential source of extra sodium.\n<h3>Caffeine<\/h3>\nThe caffeine content in certain carbonated drinks is likely no more than the amount in a Coke or Pepsi can, which is about 35 milligrams.\n\nHowever, caffeine can irritate reflux. Therefore, if you have acid reflux and\/or are <a href=\"https:\/\/www.humnutrition.com\/blog\/how-many-cups-of-coffee-per-day\/\" target=\"_blank\" rel=\"noopener\">sensitive to caffeine<\/a>, use caution when drinking seltzer and the like.\n<h3>Citric Acid<\/h3>\nLastly, manufacturers add citric acid to tons of foods and drinks, such as soda. It even exists naturally in foods like fruit.\n\nIt&#8217;s important to be mindful of your citric acid intake, as it may <a href=\"https:\/\/www.mouthhealthy.org\/en\/az-topics\/e\/dietary-acids-and-your-teeth\" target=\"_blank\" rel=\"noopener\">contribute to the erosion of tooth enamel<\/a>. Those with dental health issues should be especially cautious.\n<h2>The Bottom Line<\/h2>\nAt the end of the day, carbonated water is good for you. In sum, it quenches your thirst just as well as water to keep you hydrated throughout the day.\n\nSeltzers and other types of carbonated water pose few drawbacks and taste great, which is why it gets this dietitian&#8217;s stamp of approval.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/51\/collagen-pop\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/c20b5af0-18fd-11ed-8089-474308d80618.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Collagen Pop\u2122\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t224 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Collagen Pop\u2122<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tboosts collagen levels + skin hydration\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$36<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Is carbonated water good or bad for you? Jessica Nelson, RDN, CPT, investigates. Carbonated water\u2014and seltzer in particular\u2014is exploding in popularity. In fact, this market is one of the fastest growing non-alcoholic beverage categories today. In 2018, $22.1 billion in sparkling water\/seltzers were sold. Annually since then, this figure has only increased. By the end [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":25196,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[252,863,501,865],"coauthors":[],"class_list":["post-24902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-clean-eating","tag-healthy-habits","tag-hydration","tag-lacroix"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Carbonated Water Actually Good for You? A Dietitian Answers | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Is carbonated water good or bad for you? 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