Is Carbonated Water Good for You? What Science Actually Says

Last Updated: April 23, 2026

Is carbonated water good for you? Yes, it is. Plain fizzy water keeps you hydrated just like still water. It does not harm your bones, your teeth, or your kidneys. Those are old myths that keep going around. The only real issue? Some people feel bloated after drinking it. In this guide, we look at what science really says — the good, the bad, and the myths.

What Is Carbonated Water, Exactly?

It is plain water with tiny CO2 bubbles mixed in. That is what gives it the fizz and tingle on your tongue.

You can buy bottled brands like Perrier or San Pellegrino. These cost Rs 100-150 per litre in India. Or you can make fizzy water at home for a tiny part of that cost.

The InstaCuppa Portable Soda Maker uses small 8g CO2 capsules. No power plug needed. Each capsule turns 1 litre of water into bubbly water in about 30 seconds.

The key point: plain fizzy water has no sugar. No calories. No added chemicals. It is NOT the same as Coke or Pepsi. Those soft drinks have 35-40 grams of sugar per can, plus acids and colouring agents that can hurt your health.

Does It Keep You as Hydrated as Still Water?

Yes. Your body takes in fizzy water the same way as flat water.

A 2016 study tested 13 drinks for how well they hydrate the body. Sparkling water scored the same as still water on the hydration index. The CO2 just escapes as gas once it hits your stomach. It does not stop your body from using the water.

This matters a lot in India. During hot summers, many people do not drink enough water because they find it boring. If fizzy water tastes better to you, you may drink more of it. That means better hydration overall.

Bottom line: fizzy water counts as real water. Every glass of it helps you hit your daily water goal.

Can It Help Your Digestion?

It may. Some studies link fizzy water to better gut function.

A 2002 study in a top gut health journal found that people who drank fizzy water for 15 days had less bloating and better bowel movement. Another study showed it helped older adults swallow food more easily.

How does it work? The bubbles may push food through your stomach a bit faster. This can ease that heavy, stuffed feeling after a big thali or biryani.

Many Indian families have a habit of drinking soda water after dinner. They have been doing this for years. Turns out, there is real science behind that old habit.

That said, it does not work for everyone. If fizzy water makes your tummy feel worse, skip it. Listen to your body.

Does Fizzy Water Damage Your Teeth?

No. Plain sparkling water is safe for your enamel.

This myth comes from mixing up fizzy water with cola. Cola has sugar and strong phosphoric acid. That combo eats into your tooth enamel over time. Fizzy water has neither of those things.

Yes, CO2 in water forms a weak acid called carbonic acid. Its pH is around 3 to 4. But a 2001 study showed that fizzy mineral water barely scratched tooth enamel. Orange juice and cola were far, far worse.

Why the big gap? Sugar is the real villain. Sugar feeds the bacteria in your mouth. Those bacteria then make strong acids that attack your teeth. No sugar means no bacterial acid attack.

Your saliva also helps. It washes away the weak carbonic acid in just a few minutes. So a glass of fizzy water is much safer than a glass of orange juice for your teeth.

Does It Weaken Your Bones?

No. That scary myth came from cola studies, not from sparkling water research.

A big 2006 study looked at bone health in thousands of people. Cola was linked to weaker bones in women. But the cause was phosphoric acid — a chemical found only in dark colas like Coke and Pepsi.

The same study checked other fizzy drinks. It found zero link to bone loss. None at all. Plain sparkling water does not contain phosphoric acid, so it cannot cause this problem.

In fact, some fizzy mineral waters contain calcium and magnesium. These minerals may help keep your bones strong over time. So fizzy water is not a bone risk — it may even be a small bone helper.

Does It Cause Kidney Stones?

No. In fact, drinking more water of any kind helps stop stones from forming.

Kidney stones form when your urine gets too thick with minerals like calcium oxalate. More water thins your urine out. Since fizzy water hydrates just like still water, it helps the same way.

A 2013 study even found that certain mineral waters may lower kidney stone risk thanks to their citrate content. So fizzy water is not a threat to your kidneys — it is a friend.

If you are at risk for kidney stones, the best thing you can do is drink more fluids. Fizzy water counts just as much as flat water for this goal.

What Side Effects Are Actually Real?

Bloating and gas. That is the main one.

When you drink fizzy water, the CO2 turns back into gas inside your stomach. This can cause:

• Bloating — a full or puffy feeling in your belly
• Burping — your body letting out the extra gas
• Mild cramps — mostly if you drink a lot or drink too fast

For most people, this is minor and goes away in minutes. But if you have IBS (irritable bowel syndrome) or acid reflux (GERD), the extra gas may make things worse. In those cases, drink less of it or pick still water on bad days.

A good tip: drink fizzy water slowly. Small sips, not big gulps. This lets the CO2 escape more gently and cuts down on bloating.

Read our full guide on carbonated water side effects for all the details.

How Is Fizzy Water Different from Soda?

Fizzy water is just water and CO2. Soda is water, CO2, sugar, acids, and chemicals mixed together.

Swapping one daily soda for fizzy water saves you 140+ empty calories each time. Over a month, that adds up to over 4,200 calories saved — almost half a kilo of fat.

You still get the fizz and the cold, crisp feel. Want some taste? Add a squeeze of lemon and a pinch of black salt. Or try our masala soda recipe — no sugar, all flavour.

How Do You Make Fizzy Water at Home?

A soda maker is the cheapest and fastest way.

The InstaCuppa Portable Soda Maker costs Rs 2,199. It comes with 10 CO2 capsules and 2 lids. It runs without power — great for any room, office, or even outdoor trips.

Here is how it works:

1. Fill the bottle with cold water (cold water holds more fizz)
2. Screw the bottle onto the maker
3. Drop in a CO2 capsule
4. Press down — you hear the fizz
5. Wait 5 seconds, unscrew, and enjoy

Each 8g capsule costs about Rs 5-10 and makes 1 litre of sparkling water. Compare that to bottled brands at Rs 100-150 per litre. You save over 90% by making it at home.

For a full setup guide, check our sparkling water maker guide for Indian homes.

Who Should Drink It — and Who Should Be Careful?

Most people can enjoy it every day. A few groups should go easy.

Safe for:

• Anyone who wants to quit sugary soda
• People who find plain water boring
• Anyone cutting sugar or calories from their diet
• People with mild tummy issues (may help move things along)

Go easy if you have:

• Bad acid reflux (GERD) — the fizz may set it off
• IBS — extra gas may cause belly pain
• Recent gut surgery — ask your doctor first

For the rest of us, fizzy water is a safe, zero-calorie, sugar-free drink. The science is clear on this one.

Frequently Asked Questions

Is carbonated water bad for your kidneys?

No. Plain fizzy water does not harm your kidneys. It keeps you hydrated, which helps your kidneys flush out waste. There is no study linking plain sparkling water to kidney damage.

Can I drink carbonated water every day?

Yes. For most people, it is totally fine to drink every day. Just cut back if you feel bloated or if you have bad acid reflux days.

Is carbonated water the same as soda?

Not at all. Soda has sugar, phosphoric acid, and fake colours. Fizzy water is just water with CO2 bubbles — nothing else added.

Does carbonated water make you gain weight?

No. It has zero calories. A 2025 study hinted that CO2 may speed up your metabolism a tiny bit. But do not count on it as a weight loss trick.

Is homemade fizzy water better than bottled?

Both are the same for your health. But homemade costs Rs 5-10 per litre while store brands cost Rs 100-150. You also cut down on plastic bottle waste.

InstaCuppa Portable Soda Maker

Make sparkling water & soda at home. Portable, no electricity needed, CO2 capsule system.

Rs 2,499

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