The 8 Best Sparkling Waters, According to a Dietitian

Frequently Asked Questions

• Is it safe to drink sparkling water every day? What are PFAS?

  In general, it is safe to drink sparkling water every day. However, a recent study showed that some sparkling water brands had detectable levels of certain chemicals classified as PFAS (polyfluoroalkyl substances). These chemicals are produced by humans during manufacturing in various industries. They are sometimes referred to as "forever chemicals" because they take a very long time to break down in the environment and in the human body. PFAS are important because some research links them to health issues, like high cholesterol, infant birth weight, and certain cancers.

  No current official safe-consumption standards exist for PFAS chemicals. However, the United States Environmental Protection Agency has voluntary guidelines set for two types of PFAS, considered to be the most harmful to human health, at 70 parts per trillion (ppt).

  None of the sparkling water brands recommended in this list were tested at over 1 ppt. And rest assured, the sparkling water with the highest levels of PFAS still had less than 10 ppt. Overall, we need more research to determine the effects of PFAS on human health and to form more formal consumption guidelines and regulations.

• What is healthier—soda water, sparkling water, seltzer, or mineral water?

  All four types of carbonated water have a similar nutrient profile, as they all contain zero calories. Mineral water, which comes from underground water reservoirs, does provide important minerals like sodium, calcium, magnesium, and zinc. So, it might have a leg up on the other options. However, it shouldn't be the sole source of these nutrients as there are only small amounts of them.

  Minerals are an essential part of our diet because we cannot produce them ourselves in the body. We need minerals for numerous functions—for example, calcium is essential for bone health. Mineral water can be a good way to ensure adequate dietary mineral consumption. That said, it's best to eat a varied diet that includes all food groups rather than rely on mineral water to meet certain nutrient requirements.

• Does sparkling water improve or contribute to acid reflux?

  Acid reflux is an uncomfortable condition that happens when the valve that connects the esophagus and stomach is weakened, allowing stomach acid to flow back up into the esophagus. Acid reflux often feels like a painful burning sensation in the back of the throat or chest.

  Certain dietary restrictions may alleviate the pain associated with acid reflux. Carbonated beverages are shown to cause acid reflux symptoms because the bubbles expand in your stomach, pushing stomach acid and contents back up the esophagus. When experiencing acid reflux, it's best to consider whether sparkling and carbonated beverages affect your symptoms.

  Many health care professionals recommend skipping these drinks if you have GERD; however, research suggests that there is no evidence to support that carbonated beverages exacerbate or promote GERD.

• Does sparkling water hydrate you?

  Yes, sparkling water is a hydrating beverage. In fact, it is likely as hydrating as regular water. However, you should still prioritize consuming regular water to reach your hydration goals, as excess intake of certain sparking waters can potentially, gradually wear away at tooth enamel (see FAQ below). Additionally, excess consumption of carbonated beverages can cause gastrointestinal discomfort in some, such as bloating.

• Is sparkling water bad for your teeth?

  In general, consuming moderate amounts of sparkling water does not appear to be a dental health concern. However, sparkling water does contain carbonic acid from the carbonation process, making it more acidic than regular water. For comparison, regular water has a neutral pH of 7, while plain carbonated water is typically around 5.5. Sparkling waters with citrus flavorings and those that contain citric acid are generally more acidic, with pH levels around 3. The more acidic the beverage, the more potential for tooth erosion over time with repeated exposure.

  In comparison to other bubbly beverages like soda and other sugar sweetened beverages like juice, tea and lemonade, unsweetened sparkling waters are typically less acidic and have significantly less risk in contributing to dental erosion or decay.

  While some studies show that certain unsweetened, flavored sparkling waters can potentially cause tooth erosion, others show little to no effect. Additionally, other factors like teeth sensitivity and overall dietary patterns contribute to the effects of acidity on teeth. Bottom line? Consume sparkling water in moderation and limit consumption of ones with citric acid and high amounts of added sugar. Additionally, drink plenty of regular water throughout the day to keep a more neutral pH in your mouth.