Water is considered the basic liquid of our lives and has been present for as long as we can remember. Ancient folk healers almost revered it like a deity. They said that water washes away all illnesses, and they weren't far from the truth. Today, we know that our body is made up of 60% water, with some organs, such as the brain, even up to 75%. Without water, a person would survive only three days, while without food, even more than three weeks!

And now to the question that stirs up controversy: is sparkling water worse than plain water?

Sparkling water: myth or truth?

Let us reassure you: carbonated water, the one with added carbon dioxide (CO₂), is just as refreshing and healthy as plain water. When you hear carbon dioxide, you might imagine something harmful, but it is actually a gas that we exhale ourselves.

Several studies have been conducted on this topic. In 2016, scientists from the prestigious Mayo Clinic found that carbonated water hydrates the body just as effectively as plain water. So, if you prefer that pleasant bubbly sensation, go ahead – your body will still get everything it needs.

What about teeth?

You may have heard warnings that carbonated water is harmful to teeth. It is true that due to the presence of carbonic acid (the weak acid that forms when carbon dioxide dissolves in water), carbonated water is slightly acidic. But let us delight you: according to research by the British Dental Association, you would have to drink really massive amounts of carbonated water – we're talking more than three liters a day for several months – to notice any damage to your tooth enamel.

However, be cautious with carbonated drinks containing phosphoric acid – this substance, found mainly in sweet carbonated drinks (like cola), actually dissolves calcium from the tooth enamel and leads to tooth decay. Phosphoric acid (to explain further: this is a substance also used by the industry in fertilizer production) is the real enemy of your teeth, not carbonated water itself.

What about bones?

One of the biggest concerns circulating among people is that carbonated water depletes calcium from bones and causes osteoporosis. Osteoporosis, to put it simply, is a disease in which bones become weak and brittle.

We have looked through numerous studies, including one conducted by the American National Osteoporosis Foundation, and found that carbonated water without added phosphorus compounds has no impact on bone density. In fact, one study from 2006 showed that women who drank more sugar-free carbonated water actually had slightly better bone mineral density than those who did not.

What you need to know about flavors?

Nowadays, the market is flooded with carbonated waters with various flavors. The scent of lemon, raspberry, or even ginger can be really enticing. But be careful: many of these drinks are nothing but carbonated sweet beverages, just bearing the name water. They contain sugars, artificial sweeteners, and unnecessary calories that your body really doesn't need.

Just to give you an idea: a bottle of flavored carbonated water can contain up to 10 grams of sugar, which is almost a third of the daily recommended intake according to the guidelines of the World Health Organization (WHO), which recommend a maximum of 25–30 grams of sugar per day.

If you opt for carbonated water, always check the label: the sugar content should be 0 g, and there should be no artificial sweeteners at all.

What about sodium?

One of the things that we, as fans of folk medicine, specifically point out is the sodium content. Sodium is the mineral found in salt, and in small amounts, it is essential for the body's functioning. However, too much sodium can lead to high blood pressure, which affects almost 40% of adults in Slovenia according to the data from the National Institute of Public Health (NIPH).

Some natural carbonated mineral waters contain higher amounts of sodium – up to 500 mg per liter. WHO recommends not exceeding a daily sodium intake of 2000 mg. If you drink a liter of such water every day, that means you've already consumed a quarter of the allowed daily amount.

Carbonated water and the heart

Surprisingly, natural carbonated mineral water can also have positive effects on the heart. A study published in The American Journal of Clinical Nutrition showed that drinking mineral water rich in calcium and magnesium lowers the level of bad LDL cholesterol and increases the level of good HDL cholesterol.

In a study involving adults with high cholesterol, after four weeks of consuming such water, a 10% reduction in LDL cholesterol and an 8% increase in HDL cholesterol were observed – numbers that any doctor would welcome with open arms!

Benefit for people with osteoporosis

Another interesting detail for those dealing with osteoporosis: natural carbonated mineral water, rich in calcium, can help you replenish this key mineral deficiency. Calcium from such water is absorbed in the body almost as well as calcium from dairy products, as confirmed by a study at the University of Madrid.

For those who do not tolerate milk or dairy products, carbonated water is an excellent, natural source of calcium – and all this without unnecessary calories or sugar.

Good to know ...

In conclusion: plain water remains the gold standard of hydration, but carbonated water is also a wonderful choice if enjoyed in moderation and with attention to its composition.

Carbonated water does not harm teeth, does not deplete bones, and does not cause osteoporosis if it only contains natural ingredients. Check the labels, choose natural versions without sugar and sodium, and enjoy a glass of refreshing bubbles without worries.

We always urge you to listen to your body. If something agrees with you and keeps you healthy, that is truly the best you can wish for.

And as our grandparents used to say: Water that bubbles does not harm a person.