In This ArticleView AllIn This ArticleDownsides of Too Much5 Warning SignsHow Much is OKFAQs
In This ArticleView All
View All
In This Article
Downsides of Too Much
5 Warning Signs
How Much is OK
FAQs
Seltzer water may be a much-loved staple in your fridge. The sweet-and-bubbly sip can make for a refreshing drink and serve as a lower-sugar carbonated alternative to soda. But even with all its appeals, is it possible to overdo it? In this article, we’ll share the harms of having too much seltzer water, signs you may be overdoing it and if you should cut back.
Does Seltzer Water Have Any Health Benefits?
Potential Downsides of Too Much Seltzer Water
Even something as benign (and enjoyable!) as seltzer water can have side effects. Most of the bubbly-bev-provoked issues are mild and short-lived; however, chronically overconsuming seltzer water may lead to some unpleasant, long-term effects.
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The harms of overdoing seltzer water are partly due to its acidic pH. While still water has a neutral pH, seltzer water is acidic. Why? The addition of carbon dioxide to water creates carbonic acid.
In the short term, seltzer water’s carbonation and acidic pH could lead to gas, bloating and acid reflux.
In the long term, drinking too much seltzer watermay also cause dental erosion. That’s because acidity wears down your tooth enamel, making you more susceptible to cavities. While all seltzer waters will have a slightly acidic pH, those with citric acid or acidic juices will likely have an even higher pH. And those with added sugars may be especially risky when it comes to dental health.
You may also want to consider the ingredients in your seltzer water. Sugar-sweetened options contribute to your added sugar intake, something theDietary Guidelines for Americansrecommends keeping below 10% of your total calories for the day. A high intake ofadded sugarsis associated with chronic health conditions like type 2 diabetes and heart disease.
5 Signs You’re Drinking Too Much Seltzer Water
Wondering how much is too much? Pay attention to these clues that you may need a seltzer break.
1. You Have Excess Bloating or Gas
The carbonation in seltzer water results from carbon dioxide added to water. When you drink seltzer water, the bubbles you swallow are gas. You might burp some out, but excess gas can remain in your stomach,leading to bloating. This is especially true if you drink it from a straw, as you may swallow more air that way.
If you’re noticing a lot of gas or bloating you weren’t feeling before, consider cutting back on seltzer water and seeing if your stomach symptoms improve. If you have gastrointestinal problems, like irritable bowel syndrome (IBS), you may be more likely to have bloating.
2. You Have Weaker Tooth Enamel
Get a poor report from your dentist at your last appointment? Acidity can weaken tooth enamel; as mentioned earlier, seltzer water is slightly acidic. Flavored seltzer water is generally even more acidic, although not as much as orange juice, coffee or soda.
3. Your Urine Is Very Clear
Just likeoverconsuming regular water, overconsuming seltzer water can contribute to excess hydration, leading to very clear urine. This can indicate that your overall fluid intake is greater than it needs to be. While mild overhydration usually isn’t harmful, if you really overdo it, it can lead to water intoxication orhyponatremia, which require immediate medical attention.
4. You’re Urinating Often
5. Your Appetite Is Suppressed
The carbonation in seltzer water can contribute to a feeling of fullness, dulling your appetite. If you’re inrecovery from an eating disorderor struggle with low appetite in general, you may need to be especially mindful of this. Seltzer water typically does not have many calories or nutrients, so don’t let this bubbly beverage get in the way of meeting your body’s energy needs.
How Much Seltzer Is OK to Drink?
There’s no hard-and-fast rule for how much seltzer water to have in a day, so tune in to your body’s cues. For example, if you have a gastrointestinal condition likegastroesophageal reflux disease (GERD)or IBS, you may do better with a low intake of seltzer water to prevent excess bloating, gas or reflux. If you already struggle with low appetite, you may need to be especially cautious about overdoing seltzer water to ensure you consume enough calories.
Overall, if you’re sensitive to the carbonation and acidity of seltzer water, you may want to limit yourself to one can or glass per day and see how you feel.
The Bottom Line
Seltzer water can be a fun way to addvariety to your hydration routine. Unsweetened options can give you the carbonation from soda without the added sugars. A modest amount of seltzer water daily should be safe for most people, but excess consumption can lead to side effects like bloating and excess gas. Lean into your body’s cues to see if seltzer water is giving you issues, and adjust your intake accordingly.
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Frequently Asked QuestionsFor most people, drinking seltzer water daily is perfectly OK and can be a fun way to hydrate. If you have a GI condition, sensitive teeth or low appetite, you may want to be mindful of how much you’re drinking or cut back if necessary.Consuming a moderate amount of seltzer water generally won’t lead to side effects. However, higher amounts can lead to bloating, excess gas, tooth erosion, suppressed appetite and overhydration.Because seltzer water is acidic and carbonated, it canlead to refluxwhen consumed in excess. Those with chronic reflux or GERD are especially at risk.Most of the research on carbonated beverages and kidney health has studied soda or diet soda, not seltzer water. Older research found a higher risk of kidney disease in those who consumed more soda and diet soda, particularly colas. However, this is probably because of the phosphoric acid and added sugars in these products. Since seltzer water typically doesn’t contain either of these ingredients, it likely does not have the same harmful effect on kidney health. Mineral water has also been studied for its impact on kidney health and brands that contain more of certain minerals such as calcium and sodium may influence kidney stone formation, according to 2021 research published inCentral European Journal of Urology. If you have kidney disease or feel you are at risk for kidney stone formation, talk to your doctor.
Frequently Asked Questions
For most people, drinking seltzer water daily is perfectly OK and can be a fun way to hydrate. If you have a GI condition, sensitive teeth or low appetite, you may want to be mindful of how much you’re drinking or cut back if necessary.
Consuming a moderate amount of seltzer water generally won’t lead to side effects. However, higher amounts can lead to bloating, excess gas, tooth erosion, suppressed appetite and overhydration.
Because seltzer water is acidic and carbonated, it canlead to refluxwhen consumed in excess. Those with chronic reflux or GERD are especially at risk.
Most of the research on carbonated beverages and kidney health has studied soda or diet soda, not seltzer water. Older research found a higher risk of kidney disease in those who consumed more soda and diet soda, particularly colas. However, this is probably because of the phosphoric acid and added sugars in these products. Since seltzer water typically doesn’t contain either of these ingredients, it likely does not have the same harmful effect on kidney health. Mineral water has also been studied for its impact on kidney health and brands that contain more of certain minerals such as calcium and sodium may influence kidney stone formation, according to 2021 research published inCentral European Journal of Urology. If you have kidney disease or feel you are at risk for kidney stone formation, talk to your doctor.
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