Is seltzer water good for you?

Seltzer water, sparkling water, carbonated water, fizzy water … whatever you want to call it, it seems like there’s a new option to drink every week. But is fizzy water really good for you?

Seltzer lovers don’t need to worry, according to Ashley Simper, manager of dietetic services and food and nutrition dietetic internship director for OSF HealthCare Saint Francis Medical Center.

People should be getting at least 64 ounces of no-calorie fluid every day, and fizzy water is a healthy way to achieve that, said Simper. So if you’re bonkers for bubbles, you can rest easy. There are no known health risks.

“If people like seltzer better than plain water, they can use it as an alternative,” Simper said. “It hydrates you just the same.”

Carbonated water doesn’t erode your tooth enamel, increasing your risk of cavities or decay. It doesn’t cause calcium to leach from your bones, making them more brittle. And like plain water, seltzer water often contains no calories or sugar.

A healthy alternative

“Bottom line, it can be a healthy alternative to beverages with added sugars or calories, like soda, fruit juice and fruit punch,” Simper said.

There are seltzer waters with sugar added for flavoring, so check the label for sugar content and calorie count before you buy. Diet sodas often have no calories or sugar, and in moderation can be a better choice than regular soda. However, sodas of any kind – diet or regular – do not hydrate your body as well as plain or seltzer water.

Also, people with digestive issues should probably avoid seltzer water because it can cause an increase in gas and bloating.

Hard seltzer, like all alcoholic beverages, should be consumed in moderation. But hard seltzer, or mixed drinks made with seltzer, tend to be lower in carbs when compared to other alcoholic beverages.

Last Updated: January 27, 2025