SEPARATING FACTS FROM FICTION

Sparkling water: refreshing, bubbly, and—depending on who you ask—either a health hero or something to be wary of. With so many opinions swirling around, it’s easy to get caught up in myths and half-truths.

Does it cause bloating? Will it affect your weight? And what about your kidneys? In this blog, we’re setting the record straight with a simple true-or-false breakdown of the most common claims about sparkling water.

Let’s dive in and separate fact from fiction.

"Sparkling water causes bloating and gas."
TRUE (but harmless)

Excess CO₂ in sparkling water can lead to mild bloating or burping as gas passes through your digestive system. For some, heavily carbonated water may temporarily worsen acid reflux, while others find it soothing and helpful for digestion. The effects are subjective, so listen to your body and adjust your intake accordingly.

"Sparkling water triggers IBS."
FALSE

Sparkling water does not cause Irritable Bowel Syndrome (IBS). However, the gas from carbonation may exacerbate bloating or discomfort in individuals sensitive to IBS symptoms.

"Sparkling water causes kidney stones."
FALSE

There’s no evidence linking sparkling water to kidney stones. Unlike sodas, sparkling water does not contain phosphoric acid, which is associated with an increased risk of kidney stones.

"Sparkling water makes you gain weight."
FALSE

There is no conclusive evidence that sparkling water causes weight gain. Some studies suggest it might temporarily increase ghrelin (the hunger hormone), but this has not been proven to lead to higher calorie consumption or weight gain. Moreover, these studies were conducted on rodents and have not been replicated in humans, limiting their relevance.

"Sparkling water is as hydrating as still water."
TRUE

Sparkling water is just as hydrating as still water. Some research suggests it may take slightly longer to absorb due to carbonation, but this has no significant impact on overall hydration. While flat water is often preferred during physical activities to avoid gas discomfort, there’s no evidence that carbonation reduces water’s benefits.

FINAL THOUGHTS

When it comes to sparkling water, the verdict is clear: most of the scary claims just don’t hold up. Sure, the bubbles can cause some mild bloating for certain people, but beyond that, sparkling water is a perfectly safe and hydrating choice. Whether you’re sipping it for the fizz, the flavor, or just to switch things up from still water, you can enjoy it without worry.

Curious about how sparkling water might actually benefit your health? Check out (10) Health Benefits of Drinking Carbonated Water, you might be surprised!