Benefits of sparkling water: what science says (and what nobody tells you)

 

 

I'll be honest: when we started Congas, the first thing people asked us wasn't the price or compatibility with their gas maker. They asked us if sparkling water was bad for their health.

And it makes sense. We've been bombarded with contradictory messages for decades. That it damages bones. That it destroys enamel. That it doesn't moisturize as well. Most of these myths have a specific origin—and it's quite far removed from the actual evidence.

So we decided to take a closer look. What we found surprised us a bit, in a good way.

 

First, let's clarify exactly what sparkling water is.

Sparkling water is simply water in which carbon dioxide (CO2) has been dissolved under pressure. That's all. When you open the bottle or press the button on your soda maker, the pressure drops and the CO2 begins to escape in the form of bubbles.

The result has a slightly lower pH than tap water—around 4.5-5—because the dissolved CO2 forms carbonic acid in small amounts. And this is where the confusion begins: carbonic acid is not the same as phosphoric acid, which is used in cola drinks and has documented negative effects.

That distinction is important. Much of what is said about sparkling water is tainted by the bad reputation of soft drinks. They are completely different categories.

 

What do the studies say? The 6 benefits with real evidence

I'm not going to list benefits that I've pulled out of thin air. Each one of these is backed by research. At the end of the article, you'll find a table with the sources.

 

1. It improves digestion — and it's not just a feeling.

This is the most supported benefit. The European Journal of Gastroenterology & Hepatology published a study comparing sparkling water and still water in people with symptoms of indigestion and heartburn. The result was clear: the group that drank sparkling water reported significant improvements in both symptoms.

The physiological explanation makes sense: CO2 stimulates gastric receptors, which triggers the production of digestive juices. If you tend to eat quickly or feel heavy after eating, this can be quite noticeable.

 

2. Hydrates just like regular water — period

This myth is perhaps the most widespread and the easiest to debunk. The Journal of the International Society of Sports Nutrition analyzed the hydration of various types of water—including carbonated water—and found no significant difference in hydrating capacity.

CO2 does not interfere with the body's absorption of water. If you drink sparkling water throughout the day, you are hydrating exactly the same as with still water. Just with more bubbles.

 

3. It can reduce hunger between meals

This is the most interesting one for those who are mindful of their diet. A 2012 Japanese study (Clinical Nutrition Research) observed that people who drank carbonated water at breakfast felt more satiated and consumed fewer calories throughout the rest of the day than those who drank still water.

The mechanism is basically mechanical: the bubbles take up space in the stomach and activate distension receptors. It's not magic, but it works.

 

4. Relieves constipation

The European Journal of Nutrition published a study of people with chronic constipation who drank carbonated water for two weeks. The results showed clear improvements in the frequency and consistency of bowel movements compared to the group that drank tap water.

If you have slow digestion — and in Spain, with the Mediterranean diet that sometimes forgets about fiber, you're not alone — this can be a small change with a pretty practical effect.

 

5. It makes swallowing easier (seriously, this is backed up by research)

This benefit seems to me one of the most surprising. Sungkyunkwan University in South Korea studied the effect of carbonated water on swallowing and found that it improves swallowing ability compared to cold or hot water.

It's more relevant than it seems, especially for older people or those with swallowing difficulties. But even if you're not in that situation, it explains why many doctors recommend sparkling water for people who feel like food gets stuck in their throats.

 

6. It doesn't destroy your teeth

This is the myth we've had to debunk the most times.

Pure sparkling water has a pH between 4.5 and 5. Cola drinks are around 2.3-2.5. Orange juice is around 3.5. The Journal of the American Dental Association concluded in 2016 that sparkling water without sugar or flavorings has no significant erosive effects on tooth enamel.

The key is no sugar. The moment you add syrups or juices, everything changes. Plain sparkling water: no problem. Sparkling water with freshly squeezed lemon and sugar: now we're talking about something else entirely.

 

Studies at a glance

Benefit	Fountain	Year	What they found
Digestion and indigestion	European Journal of Gastroenterology	2002	Fewer indigestion symptoms vs. flat water
Hydration	J. Int. Society Sports Nutrition	2016	Hydration equivalent to normal water
Satiety	Clinical Nutrition Research (Japan)	2012	Greater feeling of fullness at breakfast
Constipation	European Journal of Nutrition	2010	Improves intestinal transit
Swallowing	Sungkyunkwan Univ., South Korea	2016	It makes swallowing easier for people with difficulty
Tooth enamel	Journal of American Dental Association	2016	No significant erosive effect

 

And the negative effects? There are some, but they are minor.

It would be dishonest not to mention them.

•       Gas and bloating: CO2 can cause flatulence or abdominal distension, especially if you drink a lot quickly. If you have irritable bowel syndrome, it's best to start with a small amount and see how you feel.

•       Gastroesophageal reflux: There's no solid evidence, but some people with GERD report that carbonated drinks worsen their symptoms. If you're in that group, ask your doctor first.

•       With sugar, everything changes: pure sparkling water is one thing. Sodas, sugar-flavored waters, and sugary syrups are another category with their own negative effects. Don't mix them.

 

The honest conclusion: for most healthy people, unsweetened sparkling water poses no significant risk. If you have a specific digestive condition, consult your doctor—not about sparkling water in general, but about your particular situation.

 

Sparkling water at home vs bottled water: is there a difference for your health?

Nutritionally, no. They're both water with CO2. What changes is everything else.

When we make sparkling water at home, we use the water we already have—filtered tap water or bottled water—and add pure CO2. No additives, no preservatives, no added artificial minerals. You control exactly what you drink.

The real difference between making it at home and buying it bottled is this:

•       The cost: with Congas, a liter of sparkling water can cost you as little as €0.21 if you're a Soda Club member. Bottled sparkling water in supermarkets costs around €0.40-€0.80 per liter. For a family that consumes 5 liters a week, this translates to a difference of more than €150 per year.

•       Plastic: a family with that consumption generates more than 170 plastic bottles per year. With reusable CO2 cylinders, that number is zero. We collect the empty cylinders.

•       Convenience: no need to carry bottles from the supermarket. The soda maker is in your kitchen and the cylinder is delivered to your door.

 

In summary: what you should remember

1.     Sparkling water improves digestion — studies since 2002 confirm this.

2.     It hydrates exactly the same as still water. The CO2 does not affect hydration.

3.     It does not damage bones or tooth enamel if drunk without sugar.

4.     It can help reduce hunger between meals and improve intestinal transit.

5.     Making it at home is just as healthy, cheaper, and eliminates single-use plastic.

 

At Congas, we deliver CO2 cylinders compatible with all standard screw-on machines directly to your door—and we collect the empty ones. No trips to the supermarket, no carrying heavy loads. With the Soda Club, we also notify you before you run out of gas, and you pay up to 50% less per cylinder.