For many people, cracking open a can of fizzy seltzer water has become as routine as sipping morning coffee. With its crisp bubbles and endless flavor options, the drink has exploded in popularity, crowding store shelves and trending across social media. Its versatility only adds to the appeal as seltzer water can be enjoyed on its own, mixed into cocktails or even substituted in baking recipes to help lighten batters.
Despite such advantages, is seltzer water the healthy beverage alternative it’s often made out to be? The answer could be yes, “so long as you’re mindful of added sugars or sodium, potential bloating and dental sensitivity,” says Amy Goodson, a Texas-based nutritionist and registered dietitian at The Sports Nutrition Playbook.
Here’s what seltzer water is, what other caveats to be mindful of and why moderation is still key.
What is seltzer water? What is club soda?
Seltzer water is simply water that has been carbonated – meaning “carbon dioxide gas has been infused under pressure to create bubbles,” explains Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University. The result is often a crisp, fizzy drink that delivers the same satisfying pop as soda, but without calories and with “no added minerals or flavors,” says Young.
The term “seltzer” originated with the naturally effervescent mineral water that came from the German town of Selters – famous in the 18th century for its carbonated springs. Over time, the name came to be associated with most every type of carbonated water.
Today, seltzer water is sold almost everywhere, with brands offering plain and flavored varieties ranging from lime and black cherry to grapefruit and seasonal blends. Most flavored seltzers are unsweetened, though some companies do add fruit juice, sugar, or natural flavors.
Seltzer water differs slightly from other types of carbonated water, despite names “often being used interchangeably,” notes Young. Sparkling water (often called mineral water), for instance, comes from natural springs, “so it is naturally carbonated and contains minerals like calcium and magnesium, which can influence both taste and nutritional content,” says Goodson.
Club soda – another cousin in the carbonated water family – usually has other added minerals like sodium bicarbonate or potassium sulfate to further enhance flavor, giving it a slightly salty tang.
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Is seltzer water good for you? Is sparkling water good for you?
Both seltzer water and sparkling water can be healthy choices for hydration. One of their biggest advantages is that they deliver the fizzy satisfaction of soda “without the sugar, artificial sweeteners or calories,” says Goodson. This matters because research has linked sugar-sweetened beverages to higher risks of obesity, type 2 diabetes and cardiovascular disease.
The bubbles and flavors of seltzer water can also make water more appealing, which, in turn, “may encourage better hydration,” says Young. This may be beneficial for people who find plain water boring or unenticing. Most plain seltzer waters “are also free of sodium and other additives,” she adds, making them about as close to calorie-free hydration as possible.
And sparkling mineral water may offer “a slight nutritional edge due to its mineral content,” says Goodson. Indeed, trace amounts of calcium, magnesium or bicarbonate can support bone health, muscle function and proper pH balance.
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Is seltzer water OK to drink every day?
Despite such upsides, moderation is still wise. For one, seltzer and sparkling waters don’t provide meaningful nutrition beyond hydration, so they shouldn’t replace water or fortified, nutrient-rich beverages.
The added sodium in some types such as club soda is another consideration. While usually a modest amount, “this could be an area of concern for those watching their salt intake due to hypertension or other health conditions,” says Young.
Another drawback of any carbonated beverage is its potential effect on digestion. “The bubbles may cause bloating, burping or gas in some people,” says Young. “This is why people with GI issues such as irritable bowel syndrome (IBS) are advised to avoid all carbonated beverages.”
The slight acidity due to the carbonation in these drinks is also important to be aware of. While the acidity is lower than soda or most fruit juices, repeated exposure over time can contribute to conditions such as acid reflux or GERD. “It may also erode enamel slightly over time if consumed excessively,” says Goodson. Drinking it less often, enjoying it with meals or rinsing your mouth out with water after drinking may lessen such adverse effects.
In the end, “whether you prefer seltzer or sparkling water, both can be a healthy addition to your diet – especially if they help you cut back on sugary beverages,” says Young. “Just keep an eye on added ingredients, monitor how your body tolerates carbonation and enjoy them in moderation as part of a hydration plan.”
This article originally appeared on USA TODAY: Is seltzer water bad for you? Nutritionists explain club soda