Should I be drinking all this flavoured sparkling water?
Spindrift, Liquid Death, LaCroix, Bubly, Waterloo—they're all super popular, but are they actually good for us?
Before moving to Paris, my après-work wind-down beverage of choice was very millennial. Which is to say it wasn’t a clichéd ad man’s whisky or a female founder’s chardonnay. It was something that’s perhaps slightly less elegant, but—I’d contend—just as satisfying: citrus-flavoured sparkling water.
I’ve swapped the lemon LaCroix from my Toronto days for a Badoit in my Paris days, as, surprisingly (suspiciously?), flavoured sparkling water brands aren’t stocked on French grocery store shelves. But they’re certainly still trending in North America and beyond. According to ReportLinker, the global flavoured water market grew from about $26 billion in 2022 to $28 billion in 2023, and is expected to grow to almost $40 billion in 2027.
LaCroix is, arguably, the brand that got the whole trend started about a decade ago, but it actually launched way back in 1980. (And yes, the company pronounces its name as “la croy,” which is maddening for anyone who has studied French.) Spindrift launched in 2010, Waterloo in 2017, Bubly in 2018, and Liquid Death in 2019. And then there’s the original sparkling water brands, Perrier and San Pellegrino, which both released flavoured sparkling waters in 2017 and 2018, respectively. But no matter the brand, the offering is the same: seltzer with hints of a simple fruity flavour, made with zero calories and zero sugar.
The allure of these beverages is obvious: They have a short list of very pronounceable ingredients, don’t contain any sugar, and act as a refreshing non-alcoholic drink option for anyone looking to cut back.
But it’s hard not to wonder whether this sparkling water can possibly be as healthy, low-calorie and guilt-free as we’d like to believe. Is it too good to be true? We asked Tracey Frimpong, a registered dietitian in Toronto, to find out.
The verdict on still versus sparkling
Carbonated water is just as hydrating as flat, so it can contribute to your daily recommended amount of H2O, says Frimpong. And “there is no evidence to say that carbonated water is unhealthy,” she says. “Carbonated water is similar to having a glass of water with your meal, which [dietitians] promote, since it’s important for overall health.” It’s definitely the healthier option when comparing it to other drinks, like soda, wine and juice, which can be high in sugars, sodium, calories and even saturated fats.
Carbonated water has a similar nutritional profile to flat or still water, although it can contain some sodium to boost its taste. Frimpong says the sodium levels are not typically a big cause for concern. “One can or bottle of carbonated water may contain less than 100 mg of sodium,” she says—the equivalent to about a dozen Kettle Brand potato chips. LaCroix and Bubly contain zero sodium, and Perrier’s sparkling waters contain a very minimal amount. San Pellegrino’s sparkling water, called Essenza, contains just 10 mg per 330 mL can.
When shopping for carbonated water, be on the lookout for posers in equally attractive packaging. There are many new trendy cans on store shelves that look like fruity bubbly water (which yes, are delicious, and often infused with buzzy ingredients like collagen and adaptogens), but are actually just made with carbonated water, so they could also contain a fair amount of sugar. If you’re looking to reduce your sugar intake, Frimpong says it’s best to avoid these.
Watch your daily dose
Frimpong recommends having just one or two servings a day. Sparkling water contains carbon dioxide, and when that meets saliva, it transforms into carbonic acid and lowers the pH level of your mouth—which can be somewhat erosive to teeth (more on that below).
Speaking of carbon dioxide: There’s a big misconception that carbonated water, which is acidic, can cause ulcers or change your blood pH. Again, not a concern: “If there is too much carbon dioxide in the body, our lungs and kidneys filter out the excess,” says Frimpong.
Mind the ingredient list
Flavoured sparkling water typically includes “natural flavours,” a term with a definition that’s murky. We know that natural flavours are obtained from natural essences or extracts such as fruits, vegetables, herbs and spices, but they could also include preservatives and other additives. This doesn’t necessarily make natural flavours a concern, we just don’t know enough about them yet.
Another question stems from a 2020 Consumer Reports analysis that found many carbonated beverages contain “measurable amounts of PFAS,” which stands for perfluoroalkyl and polyfluoroalkyl substances. These are synthetic chemicals added to tons of products (like non-stick pans) and they’ve been found to affect the body’s natural hormone production and potentially contribute to cancer. Frimpong isn’t raising the alarm, though. “One study is not able to provide enough direction in terms of consumption of PFAS,” she says. She points out that the Consumer Reports study was what’s called “simple testing,” which means it was executed by researchers who may not have been formally trained, and therefore may not be accurate.
Factor in burps and bloating
“Any carbonated beverage is capable of causing bloating and gas because carbon dioxide is in the digestive tract,” says Frimpong. This could be particularly unappealing for people who have irritable bowel syndrome (IBS), as it can increase the amount of gas, causing discomfort and even pain in the abdominal area.
You may also notice an increase in burps or hiccups while consuming sparkling water. Frimpong says the carbonation can also help keep things moving, which might be uncomfortable, but is ultimately good for your system.
Consider your teeth
Good news: Carbonated water isn’t as bad for your teeth as you may think, says Toronto dentist Deirdre Denis. Compared to soda, sparkling water is minimally erosive, and it doesn’t contain sugar, which causes tooth decay.
Denis explains that your can of fizzy water is made by adding pressurized carbon dioxide into water, which does make seltzer somewhat acidic. “It would be logical to assume that more acid means more erosion to enamel and damage to teeth,” says Denis. “However, research shows that the average pH of nine different brands of sparkling water has an average pH of 4.5, which is less than other carbonated beverages.” (Flat or still water has a pH of 6.5-8.5, on a scale of 1-14, with 7 as a neutral midpoint.)
It’s true that the citrus flavours of seltzer will have a higher acidic level than non-citrus, says Denis. That doesn’t mean you have to choose a sub-par flavour (back off, cranberry), but you might opt for a reusable straw if you’re consuming multiple cans a day.
Drinking plenty of normal old tap water will also help, says Denis. In fact, increasing your daily intake of water helps keep teeth and gums healthy, as it moistens your mouth and helps flush down gunk and bacteria. If you have fluoridated water, that’s even better, says Denis, as it can help fight against cavities. She also recommends using an enamel-strengthening toothpaste and going for routine dental check-ups and cleanings.*
*This story is an updated version of one originally published on Best Health. The magazine is folding at the end of the month, and I’m not sure what will happen to the site (and all my stories), so I’ll be sharing them here on occasion.
Until next Sunday,
Renée
Super interesting! I was planning on putting together a sparkling beverage round-up before summer because I'm a big fan. Love the health background perspective you gave. Thanks for sharing, xx