I take a lot of unsweetened seltzer. Does it have the same health benefits as drinking regular water?
There is still water and then there is what my four-year-olds call “spicy water,” better known as sparkling or sparkling water. Clear, bubbly, and effervescent carbonated water has become a daily ritual for many and a growing segment of the beverage industry, with annual sales exceeding $ 4 billion in the United States.
For those who crave it, carbonated water offers a sensory experience that plain water can’t: there’s the satisfying fountain when the tab is removed from the can. The sound of gasoline as you unscrew the cap from the bottle to pour yourself a glass. The tingling sensation when the drink hits your tongue, sometimes with a touch of “natural” flavor.
Still water is ideal for hydration, “but you’ll be surprised at how many people don’t like the taste and don’t want to drink it,” said Anne Linge, a registered dietitian at the University Medical Center. from Washington to Seattle. “The addition of carbonation can make it more acceptable.”
More acceptable, perhaps, but also so healthy?
Nutritionists agree that carbonated water (a category that includes seltzer water, which is artificially carbonated and with natural gas) is as moisturizing as regular water, but tap water has the added advantage of fluoride, which helps prevent cavities.
“If you use fluoridated water to brush your teeth, cook and part of your hydration, you can also include sparkling water in your diet,” Ms. Linge said.
But keep in mind that carbonated water is more acidic in the mouth than plain water.
Bubble water contains carbon dioxide, which is converted to carbonic acid when mixed with saliva, reducing the pH level of the mouth. The pH scale indicates whether a solution is more acidic (lower pH) or alkaline (higher pH). Drinks with a lower pH can be erosive to the teeth, making them more susceptible to caries; however, unsweetened carbonated water is not as erosive as soda or fruit juice, according to a 2016 study published in the Journal of the American Dental Association.
Some brands of carbonated water include ingredients such as citric acid for taste, which can raise the level of acidity. Adding your own slices of lemon or lemon would have a similar effect. And since the ingredient list will often say “natural flavor,” it’s hard to know exactly what has been added.
Still, “it would take a lot of consumption throughout the day to have harmful effects similar to what we would see with fruit juices or soft drinks,” said Dr. Brittany Seymour, an associate professor at Harvard School of Dental Medicine and a spokeswoman for the ‘American Dental Association.
The end result: Since carbonated water still has the potential to be erosive, think of it as a delight once a day instead of the main source of water, Dr. Seymour said.
“If you want to have two or three sparkling waters a day, maybe accompany them with a meal,” he added.
When you eat, your mouth produces extra saliva, which can help neutralize acids on the surface of your teeth.
If you prefer to drink it all on your own, without food (Dr. Seymour usually drinks unsweetened seltzer while cooking dinner), use a straw to help the water brush your teeth. Generally, try not to drink it for more than an hour. Drinking carbonated water for a long period of time prolongs the time your teeth are exposed to acidity.
If you like sparkling water and like to drink it several times a day, without food, consider brushing your teeth with fluoride toothpaste to prevent cavities. Be sure to wait at least 30 minutes after your last drink, Dr. Seymour said.
Because? The acidity of carbonated water softens tooth enamel. Taking a break gives the enamel a chance to re-mineralize and return to its normal hardened state, which is the ideal surface for brushing because it can better tolerate abrasives, he added.
If you have kids who also like to enjoy bubble water, “I would say it’s generally okay,” Dr. Seymour said. But, she added, “I wouldn’t do it every day with my daughter.” Ideally, parents should encourage their children to drink calm, fluoridated water to protect themselves from caries, he said, and to reserve sparkling water for special occasions.
Carbonated drinks can also contribute to gas and bloating, but the degree varies from person to person.
“When carbonation is swallowed, it has to come out somewhere, so it either extinguishes it or goes through flatulence,” said Courtney Schuchmann, a registered dietitian at the University of Chicago Medicine who specializes in gastrointestinal health. “If you’re someone who already has gas and bloating problems, it can cause you more symptoms.”
Carbonation can also worsen acid reflux and have a “stuffing effect,” which can decrease appetite by creating distension in the stomach, he added.
Regardless of the type of water you prefer, you plan to drink about half your body weight in ounces each day, with most of it being plain water, Ms. Schuchmann. For example, if you weigh 150 pounds, you should drink about 75 ounces of water to stay hydrated.
Another thing to keep in mind: many people assume that soda water and seltzer are interchangeable, even though club soda usually has sodium.
“For someone who observes their blood pressure, this has to be taken into account,” Ms. Schuchmann. “It depends on what the rest of your diet looks like and how much sodium comes from other sources.”