We make countless decisions throughout the day, from the inevitable what to wear to what show to watch after work. But when it comes to wellness, the decisions seem to become much more granular. Which high-protein breakfast, magnesium supplement, or skincare trend is best and why? Even something as simple as a waiter offering the choice between tap, still, or sparkling water can trigger decision fatigue. However, with a bit more knowledge, such decisions—including the dilemma of "what water should I order?"—become much easier. So, let's get to the bottom of our bubbly friend, sparkling water.
Water sommelier (yes, that exists!) Anistacia Barber tells Vogue: "At its most basic, sparkling water is simply water that contains dissolved carbon dioxide." Carbon dioxide (i.e., the carbonation) can "occur naturally in some underground mineral sources, or it can be added during production," adds Kirsten Jackson.
There are many types of water on the market, so let's look at a few and how they compare to sparkling water.
Seltzer: Filtered tap water that is manually carbonated, with no added minerals. Club soda: Similar to seltzer, but has added minerals like sodium bicarbonate or potassium sulfate that give it a "slightly salty, stronger finish," which pairs well with alcoholic drinks for cocktails. Tonic water: Highly carbonated water with sweeteners and quinine. Sparkling mineral water: "Comes from a mineral source and contains natural minerals like calcium, magnesium, or sodium," says Jackson, while Barber adds that the carbonation can be natural or added. Flavored sparkling water: Like La Croix or Spindrift. Barber says most use "natural flavors" or fruit essences to enhance the taste.
From a nutritional standpoint, these beverages are generally very similar, unless sugar, flavorings, or sweeteners are added, says Jackson.
There are some common misconceptions about sparkling water. Barber says she often has to "clear the air," including addressing its impact on teeth, digestion, thyroid function, and even bone health.
Contrary to popular belief, Barber assures us that plain sparkling water is "only slightly acidic." So, as long as you don't choose a drink with added sugar or citric acid, "your smile is generally safe," she says. Dr. Michael Apa also agrees that plain sparkling water does not harm teeth.
There are a few ways carbonation can affect digestion. For some, the release of gas in the stomach can be uncomfortable after eating. "For others, especially those with IBS or sensitive digestion, it may increase bloating or abdominal discomfort," says Jackson. However, reactions are highly individual, she adds, noting that some IBS patients enjoy sparkling water because it helps them feel full after meals. Studies have also shown that sparkling water can help alleviate symptoms of dyspepsia.
Sparkling water itself does not affect thyroid function, says Jackson. Carbonation has no known impact on the thyroid, and there is no evidence that drinking sparkling water directly disrupts thyroid hormones. Instead, the concern is related to the potential presence of PFAS (per- and polyfluoroalkyl substances), known as "forever chemicals," which can be found in some water sources.
These chemicals have been linked in some studies to changes in thyroid hormone levels, although the evidence is still evolving and not entirely consistent, adds Jackson.
If you've heard that carbonation can "leach" calcium from bones, we have good news: it's a myth! Studies have widely shown that sparkling water does not harm bone health.
Yes, according to a 2016 study published in the American Journal of Clinical Nutrition, sparkling water is almost identical to still water in terms of hydration. Moreover, some may feel more inclined to drink it more often due to the sensation of the bubbles.
Sparkling water is a good source of hydration that can also aid digestion and help wean off sugary drinks, and both Barber and Jackson agree it is healthy. However, they recommend checking the ingredient list. "Ideally, choose products with no added sugar," says Jackson. She also adds that some flavored sparkling waters may contain artificial sweeteners that can worsen symptoms for some people with IBS.
In short: yes. "Switching from soda to fruit-infused sparkling water is one of the most effective ways to improve health without giving up the experience of a carbonated beverage," says Barber. However, she recommends adding fresh organic fruit to water as the "gold standard."
Jackson says it is safe for most people, but those who experience severe bloating with IBS, acid reflux, or are very sensitive to gas may feel more comfortable with still water.
There is no strict limit for most healthy people. However, tolerance varies from person to person, so it's good to listen to your body.