Is sparkling water bad for your health? The 6 most common myths, debunked

You've surely heard it at a family meal: that sparkling water decalcifies bones, that it wears down tooth enamel, that it causes bloating or weight gain. Sparkling water has a bad reputation that, in most cases, doesn't hold up when you look at the scientific evidence.

At CONGAS, we manufacture machines for making sparkling water at home, so we get this question daily. And the short answer is reassuring: sparkling water without sugars or additives is a safe drink for most people. Let's debunk the six most common myths, one by one.

Before we begin: what exactly is sparkling water?

Sparkling water is simply water that has had carbon dioxide (CO₂) added to it. When dissolved, this CO₂ forms small amounts of carbonic acid, responsible for the bubbles and that characteristic tingling sensation. Nothing more.

Here's the key that explains almost all misunderstandings: sparkling water is not the same as a soft drink. A cola soft drink contains sugar, caffeine, and, above all, phosphoric acid. When we confuse the two, we attribute problems to sparkling water that actually come from those other ingredients.

Myth 1: "Sparkling water decalcifies bones"

This is probably the most widespread myth, and also one of the easiest to debunk. Reviews by organizations like the European Food Safety Authority (EFSA) find no direct relationship between drinking carbonated water and bone density loss.

So where does the idea come from? From a famous study (the Framingham Osteoporosis Study) that associated the consumption of cola soft drinks —not sparkling water— with lower hip bone density in older women. The "culprit" identified was the phosphoric acid in cola, an ingredient that sparkling water simply does not contain. Participants who drank carbonated beverages without cola did not show this loss.

Conclusion: it is the phosphoric acid in certain soft drinks, and not the bubbles, that has been linked to bones. Sparkling water only contains CO₂.

Myth 2: "It destroys tooth enamel"

Sparkling water is slightly more acidic than still water (a pH of around 3.5–5, compared to 6.5–8.5 for still water). It sounds worrying, but the actual effect is minimal.

In laboratory studies comparing sparkling water with tap water on tooth enamel, the impact of both was practically equally low. Publications such as the Journal of Oral Rehabilitation conclude that its erosive potential is much lower than that of sugary soft drinks or acidic juices.

The risk increases when the water contains citrus flavors, sugar, or added acid. Plain sparkling water, with nothing else, is a very safe option for your teeth with normal oral hygiene.

Myth 3: "Sparkling water makes you gain weight"

Unsweetened sparkling water has zero calories, just like tap water. It contains no sugar, no fat, and no calories: it cannot make you gain weight.

In fact, for many people, it's just the opposite: replacing sugary soft drinks or alcohol with homemade sparkling water is a simple way to reduce sugar in the diet without giving up a bubbly and flavorful drink. Be aware, this applies to natural sparkling water; commercial "flavored waters" with sugar do add calories.

Myth 4: "It causes bloating and upset stomach"

Here's an honest nuance: the bubbles can cause a temporary feeling of bloating or burping in some people, especially if drunk very quickly. It's individual and temporary.

For most, however, sparkling water does not cause any digestive problems, and some even find it pleasant after a heavy meal. If you notice discomfort, drink it slowly; if you have specific digestive problems (such as reflux or irritable bowel syndrome), it is sensible to listen to your body and consult a healthcare professional.

Myth 5: "It hydrates less than regular water"

False. Sparkling water hydrates practically the same as still water: after all, it is water. The presence of CO₂ does not reduce its hydrating capacity.

For people who struggle to drink enough throughout the day, the positive point is clear: if the bubbles make the water more appealing to you, you'll end up drinking more. And drinking more water is always good news for your hydration.

Myth 6: "It's an 'artificial' drink"

Homemade sparkling water is perhaps one of the simplest drinks there is: water and food-grade CO₂. With a CONGAS machine, you control the level of carbonation and avoid carrying plastic bottles home every week.

Contrary to the image of a "processed product," the reality is that making your own sparkling water is a more natural, more sustainable, and more economical option than buying bottles again and again.

So, is sparkling water bad or not?

Recapping what the evidence says: sparkling water without sugars or additives does not harm bones, barely affects enamel, does not cause weight gain, and hydrates just like regular water. Most of its bad reputation comes from confusing it with sugary soft drinks, which are a completely different matter.

As always, this is general information and does not replace the advice of your doctor or dentist, especially if you have a specific condition. But for the vast majority of people, enjoying some good bubbles at home is a perfectly healthy choice.

Make your own sparkling water, without carrying bottles

If you feel like switching to sparkling water for enjoyment —and not out of fear of debunked myths—, making it at home is the most practical and sustainable option. With a CONGAS machine, you turn tap water into sparkling water in seconds, adjust the bubbles to your liking, and forget about hauling packs of plastic bottles.

Discover CONGAS machines and start enjoying fresh sparkling water whenever you want.