Is sparkling water bad for you? Discover the myths and truths about this popular drink!
It's refreshing, has zero calories, helps quench thirst and is the favorite of those who want to get away from soft drinks. But is sparkling water healthy? Does it harm your teeth, stomach or bones? In this article, we'll unravel the main myths and truths about sparkling water and show you what you really need to know before including it (or not) in your routine.
What is sparkling water?
Sparkling water is nothing more than water that has received carbon dioxide (CO₂) under pressure, forming the famous bubbles. It can be naturally carbonated (from mineral sources) or artificially carbonated (most industrialized versions).
Because it contains no sugar, colorings or additives (in its pure form), sparkling water is considered safe and healthy for most people. But there are exceptions - and many myths along the way.
Truths about sparkling water
1. It hydrates just like plain water: sparkling water hydrates just as much as still water. It can even be an ally for those who find it difficult to drink plain water.
2. No harm to the kidneys: There is no evidence that sparkling water harms the kidneys. The problem lies with soft drinks and sugary drinks, not pure carbonated water.
3. It can cause gastric discomfort in some people: Because it contains gas, it can cause belching, bloating or a feeling of a full stomach, especially in people with reflux, gastritis or irritable bowel syndrome.
4. Helps digestion: Partially true - Studies show that sparkling water can stimulate the production of gastric juice and facilitate the emptying of the stomach, helping digestion in some people.
Myths about sparkling water
1. It's bad for your bones: This is one of the most common myths. Studies show that sparkling water does not negatively affect bone density. The confusion comes from cola-based soft drinks, which have phosphorus and other ingredients that can impact bones in excess.
2. "Corrodes" tooth enamel: Myth (partial)- Sparkling water has a slightly acidic pH, but it's not enough to cause significant damage to tooth enamel, especially when consumed in moderation. The greatest risk is with acidic and sugary drinks, such as soft drinks.
3. Fattening: Sparkling water has no calories or sugars, so it is not fattening. What can cause confusion are versions with sweeteners or sugar (such as "flavored" waters or soft drinks).
So... Is sparkling water healthy or not?
Extra tip
- Read the label: some brands add sodium or other components. Prefer the more natural ones.
- Want to add flavor? Add slices of lemon, mint leaves or fresh ginger.
- Avoid replacing all your natural water intake with sparkling water. Balance is always the best way.
Conclusion
Sparkling water can be part of a balanced diet, offering flavor, hydration and even helping to reduce the consumption of unhealthy drinks. As with everything in life, the secret lies in conscious consumption and observing your body's signals.
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