Are you making the healthiest hydration choice? Experts weigh in on the seltzer vs. water debate
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There’s something undeniably satisfying about the crisp fizz of a cold seltzer on a warm afternoon.
For many folks, it’s become a go-to replacement for sugary sodas and a fun way to stay hydrated.
But as your recycling bin fills with cans and bottles, you might start to wonder: is seltzer just as healthy as plain water?
It turns out the answer isn’t quite as simple as it seems.
While seltzer can absolutely be part of a healthy lifestyle, there are a few things to consider before making it your drink of choice all day, every day.
What’s the real difference between seltzer and water?
At its most basic, seltzer is just water that’s been carbonated—infused with carbon dioxide to give it that delightful fizz.
But many popular brands go beyond that, adding flavors, acids, and even sweeteners.
That’s where the health questions come in.
Plain water is exactly what it sounds like: pure and essential.
Seltzer, depending on how it’s made, can range from similarly pure to nearly as sugary and acidic as soda.
Also read: A new invention could help lower your water bill and clean the air at the same time
Can seltzer keep you hydrated?
Yes! Dietitian Yasi Ansari confirms that seltzer hydrates the body just as effectively as still water.
So if you’re sipping on unflavored, unsweetened sparkling water, you’re still helping your body stay hydrated.
But don’t toss your water bottle just yet.
Not all seltzers are created equal, and it pays to read the label!
Also read: Are men at higher risk from toxins in your water? What new research reveals about PFAS dangers
Ingredients to watch for
Kristen Lorenz, R.D., puts it plainly: “If the ingredient list reads like a soda, treat it like one.”
Some flavored seltzers include:
If you want a little flavor without the risks, try adding fresh fruit, herbs, or a splash of 100% juice to plain seltzer.
How does carbonation affect digestion?
For some people, the bubbles in seltzer can ease constipation or make you feel full faster.
But for others—especially those with digestive sensitivities like IBS—carbonation can lead to bloating and discomfort.
If you feel gassy or uneasy after a fizzy drink, it might be worth switching to still water or cutting back.
Also read: New study reveals surprising truth about tap versus bottled water
Is seltzer bad for your teeth?
Even plain seltzer is slightly acidic due to carbonic acid, and when combined with added flavors or citric acid, the risk to tooth enamel increases.
To protect your smile:
Not at all. Seltzer can be a great addition to your routine—just pay attention to ingredients, limit how much you drink, and listen to your body.
A few easy ways to jazz up your water
Whether you're team still or team sparkling, the key is paying attention to what’s in your glass—and how it makes you feel.
Plain water is always a safe bet, but if seltzer helps you stay hydrated and makes drinking water more enjoyable, there's no need to give it up.
Just aim for balance, read those labels, and listen to your body.
Read next: Is drinking bottled water bad for you? Scientists reveal surprising health risks you need to know
What about you? Have you made the switch from soda to seltzer? Do you prefer the bubbles or stick with classic water? Share your tips and favorite flavor add-ins in the comments below!
For many folks, it’s become a go-to replacement for sugary sodas and a fun way to stay hydrated.
But as your recycling bin fills with cans and bottles, you might start to wonder: is seltzer just as healthy as plain water?
It turns out the answer isn’t quite as simple as it seems.
While seltzer can absolutely be part of a healthy lifestyle, there are a few things to consider before making it your drink of choice all day, every day.
Take a moment to hydrate—whatever your drink of choice, it’s all about supporting your health. Image Source: YouTube / Good Morning America.
What’s the real difference between seltzer and water?
At its most basic, seltzer is just water that’s been carbonated—infused with carbon dioxide to give it that delightful fizz.
But many popular brands go beyond that, adding flavors, acids, and even sweeteners.
That’s where the health questions come in.
Plain water is exactly what it sounds like: pure and essential.
Seltzer, depending on how it’s made, can range from similarly pure to nearly as sugary and acidic as soda.
Also read: A new invention could help lower your water bill and clean the air at the same time
Can seltzer keep you hydrated?
Yes! Dietitian Yasi Ansari confirms that seltzer hydrates the body just as effectively as still water.
So if you’re sipping on unflavored, unsweetened sparkling water, you’re still helping your body stay hydrated.
But don’t toss your water bottle just yet.
Not all seltzers are created equal, and it pays to read the label!
Also read: Are men at higher risk from toxins in your water? What new research reveals about PFAS dangers
Ingredients to watch for
Kristen Lorenz, R.D., puts it plainly: “If the ingredient list reads like a soda, treat it like one.”
Some flavored seltzers include:
- Artificial sweeteners, such as aspartame or sucralose, which may affect gut health or carry other risks in large amounts
- Added sugars, which can spike blood sugar and increase risk of chronic disease
- Acids like citric acid, which may erode tooth enamel over time
If you want a little flavor without the risks, try adding fresh fruit, herbs, or a splash of 100% juice to plain seltzer.
How does carbonation affect digestion?
For some people, the bubbles in seltzer can ease constipation or make you feel full faster.
But for others—especially those with digestive sensitivities like IBS—carbonation can lead to bloating and discomfort.
If you feel gassy or uneasy after a fizzy drink, it might be worth switching to still water or cutting back.
Also read: New study reveals surprising truth about tap versus bottled water
Is seltzer bad for your teeth?
Even plain seltzer is slightly acidic due to carbonic acid, and when combined with added flavors or citric acid, the risk to tooth enamel increases.
To protect your smile:
- Limit seltzer to 2-3 servings a day
- Rinse with plain water after drinking it
- Avoid brushing your teeth right after, as enamel may be temporarily softened
Not at all. Seltzer can be a great addition to your routine—just pay attention to ingredients, limit how much you drink, and listen to your body.
A few easy ways to jazz up your water
- Add sliced fruit or cucumbers
- Use frozen berries as ice cubes
- Mix in a sprig of mint or basil for a refreshing twist
Whether you're team still or team sparkling, the key is paying attention to what’s in your glass—and how it makes you feel.
Plain water is always a safe bet, but if seltzer helps you stay hydrated and makes drinking water more enjoyable, there's no need to give it up.
Just aim for balance, read those labels, and listen to your body.
Read next: Is drinking bottled water bad for you? Scientists reveal surprising health risks you need to know
What about you? Have you made the switch from soda to seltzer? Do you prefer the bubbles or stick with classic water? Share your tips and favorite flavor add-ins in the comments below!
