The Dark Truth About Drinking Seltzer

Seltzer water has become a favorite beverage for many, offering a refreshing alternative to sugary sodas and artificially flavored drinks. With the rising popularity of brands like LaCroix, Perrier, and Bubly, people often assume that carbonated water is a completely harmless choice. However, beneath its fizzy and seemingly innocent nature, seltzer may have some unexpected drawbacks. From its effects on dental health to concerns about digestion and bone strength, there are hidden truths about seltzer that consumers should be aware of before making it their go-to drink.

1. The Impact on Dental Health

One of the biggest concerns surrounding seltzer is its potential to damage teeth. Unlike still water, seltzer contains carbonic acid, formed when carbon dioxide is dissolved in water. While this acid is much weaker than those found in sodas or citrus juices, it still lowers the pH of your mouth, making it more acidic.

When teeth are frequently exposed to acidic conditions, enamel begins to erode. Over time, this can lead to increased tooth sensitivity, discoloration, and a greater risk of cavities. A study published in the Journal of the American Dental Association found that while seltzer is less harmful than sugary sodas, frequent consumption can still contribute to enamel erosion, particularly if sipped throughout the day.

How to Protect Your Teeth:

• Drink seltzer with a meal rather than sipping it constantly.
• Use a straw to minimize direct contact with teeth.
• Rinse with plain water after drinking seltzer to neutralize acidity.

2. Bloating and Digestive Discomfort

While many people enjoy the bubbly sensation of seltzer, the carbonation can lead to bloating, gas, and discomfort. When you drink carbonated beverages, you’re swallowing small amounts of gas, which can expand in your stomach and cause a feeling of fullness or pressure.

For individuals with irritable bowel syndrome (IBS) or acid reflux, seltzer can aggravate symptoms. The carbonation can relax the lower esophageal sphincter, the muscle that prevents stomach acid from rising into the esophagus, leading to heartburn or indigestion. If you already struggle with digestive issues, drinking large amounts of seltzer might not be the best choice.

How to Reduce Discomfort:

• Drink seltzer in moderation rather than chugging large amounts.
• Avoid seltzers that contain artificial sweeteners, which can further disrupt digestion.
• If you experience frequent bloating, try switching to still water.

3. Effects on Bone Health

There has been some debate about whether carbonated beverages negatively affect bone density. Some early studies suggested that drinking carbonated drinks could lead to calcium loss in bones, increasing the risk of osteoporosis. However, more recent research indicates that the real culprit is not carbonation itself but rather phosphoric acid, a common ingredient in sodas.

Since most seltzers do not contain phosphoric acid, they are not directly linked to reduced bone density. However, a study from The American Journal of Clinical Nutrition found that women who drank large amounts of carbonated beverages had slightly lower bone mineral density compared to those who drank mostly still water. One possible explanation is that people who frequently consume seltzer may drink less milk or calcium-rich beverages, indirectly affecting their bone health.

How to Support Bone Strength:

• Ensure you’re getting enough calcium and vitamin D in your diet.
• Balance seltzer consumption with still water and nutrient-rich drinks.
• Engage in weight-bearing exercises to promote bone density.

4. The Role of Artificial Flavors and Additives

Many seltzer brands advertise themselves as "natural," but some flavored varieties contain hidden additives that may not be as healthy as they seem. Some flavored seltzers use synthetic compounds to create fruit-like tastes, and while these are generally recognized as safe by the FDA, their long-term effects are not fully understood.

Additionally, some seltzers contain citric acid, which enhances flavor but also increases acidity, making it even more harmful to teeth. Others include artificial sweeteners like aspartame or sucralose, which have been linked to potential metabolic and digestive issues.

How to Choose a Healthier Seltzer:

• Opt for plain, unflavored seltzer to avoid unnecessary additives.
• Check ingredient labels for artificial sweeteners and acids.
• Consider making your own sparkling water using a carbonation machine with fresh fruit for natural flavor.

5. The Environmental Impact of Seltzer Cans and Bottles

Another overlooked aspect of seltzer’s rise in popularity is its environmental footprint. Many brands package their drinks in single-use cans or plastic bottles, contributing to waste and pollution. While aluminum cans are recyclable, not all of them end up being properly disposed of, and plastic bottles pose an even greater threat to the environment.

Moreover, producing carbonated water requires energy-intensive processes, including the extraction and pressurization of carbon dioxide. While the impact is less significant than that of sugary sodas, frequent consumption of bottled seltzer still has environmental consequences.

How to Reduce Your Carbon Footprint:

• Use a home carbonation machine to make your own seltzer.
• Choose brands that use sustainable packaging or glass bottles.
• Recycle properly and avoid excessive single-use plastics.

Final Verdict: Is Seltzer Bad for You?

Seltzer is not necessarily a "bad" drink, but it does come with some hidden drawbacks. While it can be a refreshing, zero-calorie alternative to soda, excessive consumption may contribute to dental erosion, digestive discomfort, and reduced bone health. Additionally, the presence of artificial flavors and the environmental impact of packaging should not be ignored.

For those who love seltzer, moderation is key. Enjoying it in controlled amounts while taking steps to protect your teeth and digestive health can help mitigate its potential downsides. If you prefer carbonation but want to avoid some of these issues, consider making your own sparkling water at home with natural flavoring options like lemon, cucumber, or mint.

At the end of the day, staying hydrated is the most important factor, and choosing the right balance between still and sparkling water can help you maintain a healthy lifestyle.