Sparkling or carbonated water is water instilled with carbon dioxide gas. Plain sparkling water replenishes the system and offers the needed fluid for hydration. This process makes bubbles, rendering it a fizzy feel. It is a valuable substitute for beverages high in sugar content, like soda, juice, or sports drinks. Sparkling water with additives like sugar or sweeteners adds calories, impacts dental health, and may also aggravate acid reflux or irritable bowel syndrome symptoms.
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What Is Sparkling Water?
Sparkling water is regular water that has carbon dioxide gas added to it. This process is done by exerting pressure on the water while infusing carbon dioxide into plain water. This produces bubbles and fizziness similar to soda.
Also Read: How Much Water Is Enough? Is Bottled Water Safe? Here Are Some Cool Water Facts
Ingredients in Sparkling Water
The most common form of sparkling water comprises just plain water and carbon dioxide. This is the most valuable choice as it offers hydration like regular water and doesn’t have other additives.
Certain types of sparkling water have added compounds that diminish its incentives like
- Added sugar
- Artificial sweeteners
- Sodium
If you like to have it with some extra flavour and taste, look for ones with flavoured fruit or add fresh fruit to sparkling water for that dose of nutrition.
Why Some People Debate That Sparkling Water Is Unhealthy?
Sparkling water is mildly more acidic than regular water, which makes people think that it is bad for teeth. However, according to the American Dental Association, despite its slightly higher acid content, plain sparkling water does not damage teeth.
Some tooth-related issues when drinking sparkling water include:
Sparkling water is often hydrating, but ensure you drink fluoridated water as this helps combat and prevent cavities.
A few sparkling water types are sweetened with added sugar, which can increase the risk of cavities. Citrus-flavoured sparkling water has higher acid levels, which can up the risk of damage to tooth enamel
Read the label for sodium content. A can of sparkling water with 100 or 20 mg of sodium should be avoided, as it can increase salt uptake.
Sparkling Water Calories
Plain sparkling water contains zero calories, making it an excellent choice for those looking to stay hydrated without consuming extra calories. However, flavoured versions may have added sugars and calories, so checking the label is essential.
Health Benefits of Sparkling Water
Good Hydration
Sparkling water hydrates just as effectively as plain water. Hydration is essential for enhancing overall health, including digestion, circulation, and temperature regulation.
Calorie-Free
Plain sparkling water contains zero calories, making it an excellent choice for those looking to reduce calorie intake and lose weight.
Improves Digestion
The carbonation in sparkling water is known to enhance the digestion process by stimulating the secretion of gastric juices. It may also relieve symptoms of digestive issues like indigestion and constipation.
Also Read: Types Of Water: From Tap To Infused, Know About All 8 Variants
Bone Health
Some studies suggest that sparkling water can positively affect bone health, particularly due to the presence of minerals like calcium and magnesium in certain varieties.
Oral Health
Unlike sugary sodas, plain sparkling water does not contribute to tooth decay. Further, it may also assist in flushing away food particles and other germs from the mouth.
Satiety
The carbonation in sparkling water can improve satiety which may help decrease overall calorie intake and assist with weight management.
Side Effects of Sparkling Water
Bloating and Gas
Excessive consumption of carbonated water can cause bloating and gas troubles in some individuals due to the presence of carbon dioxide gas.
Dental Erosion
Although plain sparkling water is less harmful to teeth than sugary sodas, the acidity from carbonation can still contribute to dental erosion over time. It is suggested to consume it occasionally in moderation and follow good oral hygiene.
Bone Density Concerns
While some studies suggest benefits to bone health, others have raised alarm about the possible negative impacts of carbonated beverages on bone density. More research is needed to clarify this relationship.
Irritation of the Gastrointestinal System
For people with sensitive gut or conditions like irritable bowel syndrome (IBS), sparkling water may cause discomfort or exacerbate symptoms.
Interaction with Medications
For people taking certain medications, particularly those for high blood pressure or cardiac problems, it is important to get advice from their healthcare provider before consuming large amounts of sparkling water, as the minerals in some varieties may interact with their medications.
Sparkling Water vs. Soda Water
While both sparkling water and soda water are carbonated, they have some differences:
Sparkling Water: Naturally carbonated or artificially carbonated water with a clean, pure taste. It can come from natural springs or be manufactured.
Soda Water: Typically, it has added minerals, such as sodium bicarbonate, sodium citrate, or potassium sulphate, which can render it a mild salty taste and flavour.
Sparkling Water vs. Club Soda
Sparkling Water: Generally free of additives and has a natural or neutral taste.
Club Soda: It is supplemented with minerals like sodium bicarbonate and potassium sulphate, which give it a distinct taste. It is often used as a mixer in cocktails.
Sparkling Water vs. Normal Water
Sparkling Water contains carbon dioxide gas, which creates bubbles and a fizzy texture. It may also have added minerals or flavours.
Normal Water: Still water without carbonation, offering a plain and neutral taste.
Sparkling Water vs. Still Water
Sparkling Water: Fizzy and effervescent due to the carbonation.
Still Water: Calm and flat, without any carbonation.
Sparkling Water Benefits
- Keeps you hydrated just like regular water
- An excellent alternative to sugary drinks
- The carbonation can help alleviate indigestion and constipation
- The fizzy sensation can make swallowing easier for some people
What Is Sparkling Water Maker?
A sparkling water maker is a device that carbonates water by injecting it with CO2. These machines are convenient for those who enjoy sparkling water regularly and want to reduce plastic waste from bottled versions.
Is Sparkling Water Good for You?
Yes, sparkling water is generally good for you. It gives the same hydration incentives as normal water without added sugars or calories. However, for the best health benefits, it's essential to choose those types without added sugars or artificial sweeteners.
Is Sparkling Water Just Soda?
No, sparkling water is not the same as soda. While both are carbonated, soda typically contains added sugars, flavours, and sometimes caffeine. Sparkling water is usually plain or flavoured with natural ingredients and does not contain soda's added sugars or calories.
Is Sparkling Water 100% Water?
Yes, plain sparkling water is 100% water with the addition of carbon dioxide gas. It provides the same hydration benefits as still water.
Conclusion
Sparkling water is a refreshing drink that offers a bubbly alternative to plain water without added calories or sugars. It can be enjoyed on its own, as a mixer, or flavoured for variety. With its health benefits and hydration properties, sparkling water can be a healthy addition to your regular regimen in moderate amounts. However, consulting a healthcare provider is recommended for those with specific health concerns or sensitivities before making sparkling water a regular part of their diet.
Whether you use a sparkling water maker at home or purchase it bottled, it's a great way to stay hydrated and enjoy a bit of fizz.
( This content is reviewed by Kalyani Krishna, Chief Content Editor )
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The effects of carbonated water upon gastric and cardiac activities and fullness in healthy young women
Shiori Wakisaka 1, Hajime Nagai, Emi Mura, Takehiro Matsumoto, Toshio Moritani, Narumi Nagai
https://pubmed.ncbi.nlm.nih.gov/23327968/
Effect of carbonated water manufactured by a soda carbonator on etched or sealed enamel
Hyo-kyung Ryu, Yong-do Kim, Sung-su Heo, and Sang-cheol Kimcorresponding author
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702778/
