Sparkling water: Is it healthier than still water?

By now, it's no secret that to stay perfectly hydrated, the body needs around 2 liters of water a day. Now, does this mean that to comply with the precept we should definitely drink eight glasses of water , or could we get adequate hydration levels through other means, such as the water we get from food or other beverages, such as sparkling water ?

Indeed, for some time now, the consumption of sparkling water has been gaining popularity among the population. The reasons behind this trend range from health to the simple pleasure of tasting the bubbles in your mouth. The latter is a matter of personal preference, and there's nothing to be said about it. However, regarding health, the key question is: is sparkling water more beneficial than still water?

While it's true that water is unrivaled from a nutritional standpoint, it's also true that "the carbon dioxide added to water doesn't pose a health risk to healthy people," explains María Barado Piqueras, professor and academic director of the Department of Nutrition and Sports at the International University of La Rioja (UNIR).

In fact, "although it can cause a feeling of bloating , belching, or mild digestive discomfort in some people, especially if consumed in large quantities or quickly, it is easily eliminated through breathing," says the expert, who also emphasizes that "no significant negative effects have been identified associated with its moderate consumption."

On the other hand, from a hydration perspective, both options (sparkling and still) are equivalent. "There's no evidence to indicate that sparkling water hydrates better than still water. The choice between one or the other can be based on personal preferences or digestive tolerance," he concludes.

What is true about its potential benefits?

We've seen that sparkling water poses no health risks. But can it be attributed its own unique benefits? According to the expert, "there are studies that suggest that sparkling water can promote gastric motility and help relieve the feeling of heaviness after meals. In some cases, it can also help stimulate intestinal transit, which is useful for people with mild functional constipation . However, these effects are not universal and depend on individual tolerance."

Therefore, it seems that there is nothing to prevent this type of water from being part of a healthy diet, since "it does not contain calories, sugars or sweeteners (except in flavored versions )," says Barado, who emphasizes that "it is a suitable alternative to other drinks with caloric or sugary content, as long as its consumption does not completely replace that of still water."

So, its consumption is perfectly acceptable. However, is there a maximum daily amount? The UNIR professor points out that "this beverage can be part of the total recommended daily fluid intake, which is usually around 1.5 to 2 liters. There is no specific daily amount established for sparkling water. For healthy people, moderate consumption , such as one or two glasses a day, is considered perfectly safe. If digestive discomfort occurs, the amount or frequency should be adjusted."

"It's a suitable alternative to other high-calorie or sugary drinks."

On the other hand, probably due to the gastric distension caused by gas, "there are studies that attribute it to increasing the feeling of satiety. This could help control appetite in certain situations. However, it should not be considered a primary tool for weight loss," warns Barado.

Cases in which it is not recommended

The expert emphasizes that moderate consumption of sparkling water in healthy people poses no health risks . However, she warns that "in people with disorders such as gastroesophageal reflux disease or gastritis, sparkling water can aggravate symptoms by increasing stomach pressure or stimulating acid secretion. In these cases, it is advisable to limit or avoid consumption and follow the instructions of a healthcare professional."

Likewise, "in people with greater digestive sensitivity , such as some pregnant women or older adults, it may cause discomfort, so it's a good idea to assess individual tolerance." He adds: "In children, there's no specific need to consume sparkling water, but it's not contraindicated if consumed occasionally ."

Finally, the professor reminds us that "sparkling water has a slightly higher acidity than still water due to CO₂, which could contribute to dental erosion if consumed in large quantities and continuously. However," she continues, " its erosive potential is much lower than that of beverages such as sodas or acidic juices. Drinking it in moderation and not holding it in your mouth helps minimize any risk."