What are the potential side effects of drinking too much sparkling mineral water?
For most people, plenty of sparkling mineral water is harmless apart from gas, burping and bloating from the carbonation. The things worth watching are sodium (it varies a lot between brands), acidic or sugary flavored versions for teeth, and reflux if you are prone to it. Plain carbonated water does not appear to harm bones.
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In this article
What happens if you drink a lot of sparkling mineral water?
The most common effect is digestive: the carbonation adds air to the digestive tract, which can cause burping, bloating and a gassy, uncomfortable stomach. Dietitians quoted by Prevention advise cutting back if it regularly leaves you bloated, and avoiding it right before and during hard exercise.
Is it bad for your teeth?
Plain sparkling water is mildly acidic, and dietitians generally call it fine for teeth. The bigger concern is flavored versions: one study cited by Prevention measured pH 2.7 to 3.3 in flavored sparkling waters, which is potentially erosive, though few long-term studies exist. Added sugar or extra acid adds to the concern, so unflavored, unsweetened water is the lower-risk choice.
What about sodium?
Sodium depends on the brand. Mineral waters can contain natural salts, and club soda contains sodium-based minerals such as sodium bicarbonate and sodium citrate. If you drink several bottles a day or watch your salt intake, compare the sodium line on labels.
Does it weaken bones?
Older research linked soft drinks to poor bone health, but that work mostly involved drinks containing phosphoric acid. Dietitians say other carbonated drinks do not show the same link, and a study found 1 litre of sodium-rich carbonated water did not affect bone health in postmenopausal women.
Who should be careful?
- People with acid reflux or heartburn, who may find bubbles make symptoms worse.
- People on a low-sodium diet or with kidney conditions: check sodium and ask your doctor.
- Anyone who gets bloated easily or has had stomach surgery.
Practical tips
- Pick unflavored, unsweetened water and check the label for added sugar and sodium.
- Drink slowly, not gulped fast.
- Alternate with still water through the day.
Persistent pain, vomiting or swelling is not a normal result of a fizzy drink: see a doctor. This is general information, not medical advice.
People also ask
Can sparkling mineral water cause bloating?
Yes. Carbonation adds air to the digestive tract, so large amounts can cause gas, burping and bloating.
Is sparkling mineral water bad for your teeth?
Plain versions are generally considered fine. Flavored, acidic or sweetened versions are the bigger risk.
Does sparkling water hurt your bones?
Evidence cited by dietitians does not show harm from plain carbonated water. The older link was to phosphoric-acid soft drinks.
Sources
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