Seltzer Water: Is It Good for You?

Reviewed by Dan Brennan, MD on October 13, 2020

Seltzer water has gained popularity over the past few years as a refreshing and healthy alternative to soda. Also known as “sparkling water” or “carbonated water,” seltzer water is still water that has been infused with carbon dioxide gas, causing it to bubble.

Seltzer water should not be confused with mineral water, which contains mineral and sulfur compounds from a mineral spring, or tonic water, which includes quinine (a common treatment for malaria) along with sugar or high - fructose corn syrup.

Nutrition Information

One cup of seltzer water contains: 

  • Calories: 0
  • Protein: 0 grams
  • Fat: 0 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

You can purchase seltzer water infused with syrups to add flavor. Flavored seltzer water may contain additional nutrients, vitamins, and minerals.
Seltzer water is a good source of: 

Studies show that insufficient water — or dehydration — can have several short- and long-term effects on the body. These include stress and damage to the heart, kidney, and brain. It’s essential to stay hydrated throughout the day.

Potential Health Benefits of Seltzer Water

Many people enjoy the sensation of drinking carbonated beverages, but unlike tonic water or soda, seltzer water has no sugar, making it a healthier alternative. Research has found several potential health benefits to drinking seltzer water: 

Improved Dental Health  

Seltzer water is slightly more acidic than still water, but it won’t damage your tooth enamel. In fact, studies have found seltzer water to be 100 times less damaging to your teeth than sodas, which are one of the leading causes of tooth decay and gum disease.

Improved Digestive Health

People who experience digestive problems may find some relief from seltzer water. Research indicates that consuming seltzer water may help soothe symptoms of constipation, such as stomach pain and irregular bowel movements. 

Seltzer water also has shown promise in relieving indigestion.


Early studies indicate that seltzer water is just as hydrating as still water. Seltzer water is an excellent choice for staying hydrated.

Healthy Weight Management

The most prevalent health benefit of seltzer water is its lack of sugar and calories. Seltzer water serves as a refreshing replacement for soda and other sugary drinks that raise the risk of conditions like obesity and type 2 diabetes

Furthermore, seltzer water’s hydrating qualities help promote healthy weight loss and weight management.

Research has even shown that seltzer water can help promote the feeling of fullness, or satiety. Satiety can help reduce overeating and other unhealthy eating habits.

Potential Risks of Seltzer Water

Although seltzer water is not usually risky to drink, it can have some side effects. Consider the following before preparing or drinking seltzer water:

GERD Concerns 

People who experience excessive gas or gastroesophageal reflux disease, also known as GERD, should avoid seltzer water, as it may trigger symptoms including increased gas and acid reflux.

Show Sources


Alimentary Pharmacology and Therapeutics: “Systematic review: the effects of carbonated beverages on gastro-oesophageal reflux disease.”

Digestive Diseases and Sciences: “Effect of carbonated water on gastric emptying and intragastric meal distribution.”

ESHA Research, Inc., Salem, Oregon: “Seltzer water.”

Frontiers in Nutrition: “Increased Hydration Can Be Associated with Weight Loss.”

Journal of Korean Academy of Nursing: “Effects of carbonated water intake on constipation in elderly patients following a cerebrovascular accident."

Journal of Oral Rehabilitation: “Investigation of mineral waters and soft drinks in relation to dental erosion.”

National Center for Biotechnology Information: “Quinine toxicity.”

Nature Communications: “Classification of mineral water types and comparison with drinking water standards.”

Nutrition Reviews: “Water, Hydration and Health.”

The American Journal of Clinical Nutrition: “A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.”

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