Healthy Eating 101 Best Healthy Foods Does Seltzer Water Have Any Health Benefits? Is seltzer water bad for you? Or is it good? Here we break down the science on the health benefits of seltzer water. By Brierley Horton, M.S., RD Brierley Horton, M.S., RD Instagram Website Brierley is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating Podcast, a podcast that breaks down the connection between food and mental wellness. Brierley previously served as Food & Nutrition Director for Cooking Light magazine and the Nutrition Editor at EatingWell magazine. She holds a master's degree in Nutrition Communications from the Friedman School of Nutrition Science and Policy at Tufts University. Her work regularly appears in EatingWell, Better Homes & Gardens, Livestrong.com and TheKitchn. EatingWell's Editorial Guidelines Updated on March 11, 2020 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Share Tweet Pin Email We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. I love sparkling water—so much so that I have a SodaStream at home and at the office. You can imagine, then, how much I looked forward to researching the answer to: is seltzer water bad for you or is it good for you? Lucky for me, compared to straight-up water, seltzer is just as hydrating, says an American Journal of Clinical Nutrition study. That's good, because about half of us fall behind on the daily recommended 11 to 15 cups of water (from foods and drinks). SodaStream Fizzi Sparkling Water Maker Bundle Buy Now 7 Refreshing Foods to Help You Stay Hydrated The carbon dioxide (CO2) that transforms water into bubbly, refreshing seltzer may make you burp, give you a little gas or aggravate esophageal reflux (GERD), but that's about it. If you've heard seltzer isn't good for your teeth, turns out it depends on what kind you're drinking. The CO2 in seltzer makes your mouth more acidic (an acidic environment erodes your teeth's enamel), but only slightly, so plain seltzer won't harm your pearly whites. The flavoring added to flavored seltzer, though (often citrus-based), can plummet your mouth's pH to a level that is harmful to your teeth. Can't forgo your favorite flavored sip? Pair it with a meal: food is typically more neutral, so it balances seltzer's acidity. Better yet, make your own with a soda maker and fluoridated tap water. The fluoride immediately protects your teeth from acid-inducing erosion and strengthens them over time. Read More: How Healthy Are Those Spiked Seltzers, Anyways? Check the ingredients in flavored seltzers, too: they sometimes deliver no- or low-calorie sweeteners (Equal, Splenda, Truvía), which keeps calories in check, but newer research shows low-cal sweeteners may adversely affect your gut microbiome and even encourage belly fat. BOTTOM LINE: Seltzer, especially plain, is healthy and hydrating—and beats soda for a fizzy fix. Read More: 3 New Rules for Staying Hydrated Was this page helpful? Thanks for your feedback! Tell us why! Other Submit