Is it safe to drink sparkling water every day? What are PFAS?

In general, it is safe to drink sparkling water every day. However, a recent study showed that some sparkling water brands had detectable levels of certain chemicals classified as PFAS (polyfluoroalkyl substances). These chemicals are produced by humans during manufacturing in various industries. They are sometimes referred to as "forever chemicals" because they take a very long time to break down in the environment and in the human body. PFAS are important because some research links them to health issues, like high cholesterol, infant birth weight, and certain cancers. No current official safe-consumption standards exist for PFAS chemicals. However, the United States Environmental Protection Agency has voluntary guidelines set for two types of PFAS, considered to be the most harmful to human health, at 70 parts per trillion (ppt). None of the sparkling water brands recommended in this list were tested at over 1 ppt. And rest assured, the sparkling water with the highest levels of PFAS still had less than 10 ppt. Overall, we need more research to determine the effects of PFAS on human health and to form more formal consumption guidelines and regulations.

What is healthier—soda water, sparkling water, seltzer, or mineral water?

All four types of carbonated water have a similar nutrient profile, as they all contain zero calories. Mineral water, which comes from underground water reservoirs, does provide important minerals like sodium, calcium, magnesium, and zinc. So, it might have a leg up on the other options. However, it shouldn't be the sole source of these nutrients as there are only small amounts of them. Minerals are an essential part of our diet because we cannot produce them ourselves in the body. We need minerals for numerous functions—for example, calcium is essential for bone health. Mineral water can be a good way to ensure adequate dietary mineral consumption. That said, it's best to eat a varied diet that includes all food groups rather than rely on mineral water to meet certain nutrient requirements.

Does sparkling water improve or contribute to acid reflux?

Acid reflux is an uncomfortable condition that happens when the valve that connects the esophagus and stomach is weakened, allowing stomach acid to flow back up into the esophagus. Acid reflux often feels like a painful burning sensation in the back of the throat or chest. Certain dietary restrictions may alleviate the pain associated with acid reflux. Carbonated beverages are shown to cause acid reflux symptoms because the bubbles expand in your stomach, pushing stomach acid and contents back up the esophagus. When experiencing acid reflux, it's best to consider whether sparkling and carbonated beverages affect your symptoms. Many health care professionals recommend skipping these drinks if you have GERD; however, research suggests that there is no evidence to support that carbonated beverages exacerbate or promote GERD.

Does sparkling water hydrate you?

Yes, sparkling water is a hydrating beverage. In fact, it is likely as hydrating as regular water. However, you should still prioritize consuming regular water to reach your hydration goals, as excess intake of certain sparking waters can potentially, gradually wear away at tooth enamel (see FAQ below). Additionally, excess consumption of carbonated beverages can cause gastrointestinal discomfort in some, such as bloating.

Is sparkling water bad for your teeth?

In general, consuming moderate amounts of sparkling water does not appear to be a dental health concern. However, sparkling water does contain carbonic acid from the carbonation process, making it more acidic than regular water. For comparison, regular water has a neutral pH of 7, while plain carbonated water is typically around 5.5. Sparkling waters with citrus flavorings and those that contain citric acid are generally more acidic, with pH levels around 3. The more acidic the beverage, the more potential for tooth erosion over time with repeated exposure. In comparison to other bubbly beverages like soda and other sugar sweetened beverages like juice, tea and lemonade, unsweetened sparkling waters are typically less acidic and have significantly less risk in contributing to dental erosion or decay. While some studies show that certain unsweetened, flavored sparkling waters can potentially cause tooth erosion, others show little to no effect. Additionally, other factors like teeth sensitivity and overall dietary patterns contribute to the effects of acidity on teeth. Bottom line? Consume sparkling water in moderation and limit consumption of ones with citric acid and high amounts of added sugar. Additionally, drink plenty of regular water throughout the day to keep a more neutral pH in your mouth.

The 7 Best Sparkling Waters of 2022, According to a Dietitian

Commerce Photo Composite — Verywell / Amelia Manley

Sparkling water—including flavored and unflavored seltzer, club soda, and mineral water—is a carbonated water beverage that can be a refreshing alternative to regular water. For those that have difficulty meeting their hydration goals from plain water alone, sparkling water can be an appealing option to help boost your intake. Typically containing little or no added sugar, sparkling water is also a great substitute for sugar sweetened drinks like soda, when you are craving a bubbly beverage.

Reviewed & Approved

Spindrift Sparkling Water is our top pick because it's made with just carbonated water and real squeezed fruit. If you consume sparkling water regularly, you may want to consider investing in SodaStream Fizzi for a more environmentally sustainable option.

Each type of sparkling water varies in its contents, with some containing added natural sugars or artificial sweeteners, natural and artificial flavorings, sodium, and caffeine, so be sure to check the ingredient list to ensure it meets your dietary preferences. When selecting our top list of sparking waters, we considered type, ingredients, amount of sugar, and flavor.

Here are the best sparkling waters.

Our Top Picks

Best Overall:

Spindrift Sparkling Water Raspberry Lime at Amazon

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Best Budget:

Good & Gather Sparkling Water at Target

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Best Tasting:

Hal's New York Seltzer Water at Amazon

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Best Flavored:

Waterloo Sparkling Fruit Flavored Water at Amazon

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Best Mineral:

San Pellegrino Sparkling Natural Mineral Water at Amazon

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Best Sustainable:

SodaStream Fizzi Sparkling Water Maker at Amazon

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Best Unique Flavors:

Aura Bora Sparkling Water at Amazon

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In This Article

Our Picks
What to Look For
FAQ

4.8

Pros

Flavored with real fruit
Delicious flavor offerings

Cons

Less carbonated than other varieties

Who else recommends it? The Food Network also picked Spindrift Sparkling Water.

What do buyers say? 81% of 6,000+ Amazon reviewers rated this product 4 stars or above.

Spindrift sparkling water tops our list with its simple ingredients, containing just carbonated water and real squeezed fruit, and its delicious flavor offerings. Our favorite flavor is Raspberry Lime, but they offer a range of delicious flavors from a refreshing Cucumber to a slightly sweet Pineapple. What makes Spindrift so unique and special is that it's flavored with fruit instead of natural flavors, which can come from a wide variety of ingredients you might not be excited about. As a result, their sparkling waters taste like real fruit, without a hint of anything artificial.

When you open up a can of Spindrift, you'll see the beverage is colorful, not clear—that's from the real fruit added! If you're looking for a super fresh tasting and minimally processed sparkling water, Spindrift is a great choice. The flavor is fruity and slightly sour, similar to how it might taste if you added a splash of juice to plain seltzer.

Serving size: 12 ounces (1 can) | Calories per serving: 5 | Sugar: 1 gram | Flavor Varieties Include: Lemon, raspberry lime, grapefruit, half tea & half lemon, lime, pineapple, pink lemonade, mango orange, cucumber | Price at time of publication: $30

Target

Pros

Inexpensive
Unique flavor combinations

Cons

Uses natural flavoring, not fresh fruit

Leave it to Target to supply high-quality goods at an affordable price point. You can purchase an 8-pack of Target brand's Good & Gather sparkling water for significantly less than comparable products.

You'll find appealing sparkling water flavors such as grapefruit, strawberry mango, mixed berry, and cranberry citrus. Like most flavored sparkling waters, Target's is best served chilled.

Serving size: 12 ounces (1 can) | Calories per serving: 0 | Sugar: 0 grams | Flavor Varieties Include: Strawberry Mango, Watermelon Lime, Tropical Cherry, Cranberry Citrus, Ginger Peach | Price at time of publication: $4

Courtesy of Amazon

Pros

Contains filtered carbonated water
High carbonation for extra fizzy water

Cons

Plastic bottles are less environmentally-friendly
Uses natural flavoring, not fresh fruit

When you're craving something seriously carbonated, reach for Hal's seltzer water. Hal's is one of the most bubbly and fizzy sparkling waters we've tried, and it won't go flat as you're sipping on your beverage.

You can purchase Hal's seltzer water plain, but they also offer nine flavors, ranging from black cherry to lemon to vanilla cream. The water comes in two convenient sizes: big 20-ounce bottles or smaller 16-ounce cans.

Serving size: 20 ounces (1 bottle) | Calories per serving: 0 | Sugar: 0 grams | Flavor Varieties Include: Blackberry, Watermelon, Vanilla Cream, Lime, Grapefruit | Price at time of publication: $41

Courtesy of Amazon

Pros

Very flavorful
Contains naturally-extracted fruit essences

Cons

More expensive than other varieties

For those who crave a highly flavored sparkling drink, we recommend reaching for Waterloo sparkling water. Made with premium natural flavors, Waterloo's flavors are bright, pronounced, and delicious.

Waterloo uses natural flavors derived from fruit to flavor their sparkling water. The naturally-extracted fruit essences and oils create an authentic fruit flavor that is truly crave-worthy.

Serving size: 12 ounces (1 can) | Calories per serving: 0 | Sugar: 0 grams | Flavor Varieties Include: Grapefruit, Lime, Pineapple, Black Cherry, Grape, Peach, Watermelon, Strawberry | Price at time of publication: $30

Courtesy of Amazon

Pros

Contains naturally occurring minerals
Versatile - you can add your own fresh fruit for natural flavoring

Cons

Plastic bottles are less environmentally-friendly
More expensive than other varieties

San Pellegrino is our top choice for mineral sparkling water with its gentle bubbles and subtle mineral taste. It's light, refreshing, and their classic green glass bottle looks sophisticated on your table. But what makes mineral water different from regular sparkling water?

According to the FDA, which regulates bottled water, mineral water must contain at least "250 parts per million (ppm) 'total dissolved solids,' originating from a geologically and physically protected underground water source." So, mineral water must have naturally occurring minerals, like sodium, magnesium, and calcium, when it comes out of the earth.

Serving size: 33.8 ounces (1 bottle) | Calories per serving: 0 | Sugar: 0 grams | Flavor Varieties Include: None | Price at time of publication: $28

Pros

Environmentally-friendly
Allows for customization of flavor and carbonation level

Cons

Expensive

Love sparkling water, but don't love the single-use cans and plastic bottles you use up by consuming it regularly? You might want to invest in a SodaStream for your kitchen, a compact machine that allows you to make your own sparkling water!

With your SodaStream, you can make plain sparkling water, choose your carbonation level, and even add different flavor drops to customize your drink. And when your CO2 canister runs out, exchange it for a new one with SodaStream. Low waste and bubbles you crave are a win-win!

Serving size: N/A | Calories per serving: N/A | Sugar: N/A | Flavor Varieties Include: A variety of flavor drops are available, sold separately. | Price at time of publication: $96

Courtesy of Amazon

Pros

Unique flavor combinations
Made with real herb, flower and fruit extracts

Cons

More expensive than other varieties

Are you feeling a little uninspired with the usual lemon, lime, and raspberry sparkling water flavors? Try Aura Bora, a sparkling water with unique flavors.

Some of the flavor options you get from Aura Bora include Cactus Rose, Basil Berry, and Lemongrass Coconut. Aura Bora uses extracts from real herbs, flowers, and fruits to add delicious and extraordinary flavors to their sparkling waters.

Serving size: 12 ounces (1 can) | Calories per serving: 0 | Sugar: 0 grams | Flavor Varieties Include: Cactus Rose, Lavender Cucumber, Peppermint Watermelon, Basil Berry, Lemongrass Coconut | Price at time of publication: $33

Final Verdict

Spindrift Sparkling Water is our top sparkling water pick for its taste, ingredients and flavor variety. For a more budget friendly option with a variety of unique and delicious flavor options, try Good & Gather Sparkling Water.

What to Look for in a Sparkling Water

Flavor

Some sparkling waters are flavorless, while others have additives for flavor. A vast majority of sparkling water companies use "natural flavors" to flavor their beverages. Natural flavors are any substance with plant or animal origins, and their main function in food or drinks is to add flavor, not provide any nutritional value.

Natural flavors are considered safe for consumption but are derived through some level of processing. If you're keen to limit the amount of processed ingredients in your diet, choose plain sparkling water, mineral water, or one flavored with real fruit (like Spindrift).

Type

There are different types of sparkling water, including seltzer water, sparkling water, and mineral water. Depending on your ideal bubby beverage situation, you may have preferences toward one or the other. Mineral water is naturally carbonated from a spring and therefore has more gentle, lighter bubbles and a slight mineral or salty flavor. Sparkling water and seltzer water are artificially carbonated, so they generally have more robust bubbles and a neutral water flavor.

Consumption Recommendations

Most sparkling waters, especially flavored ones, taste best when served chilled, so be sure to stick your cans or bottles in the fridge before consuming.

Frequently Asked Questions

Is it safe to drink sparkling water every day? What are PFAS?

In general, it is safe to drink sparkling water every day. However, a recent study showed that some sparkling water brands had detectable levels of certain chemicals classified as PFAS (polyfluoroalkyl substances). These chemicals are produced by humans during manufacturing in various industries. They are sometimes referred to as "forever chemicals" because they take a very long time to break down in the environment and in the human body. PFAS are important because some research links them to health issues, like high cholesterol, infant birth weight, and certain cancers.
No current official safe-consumption standards exist for PFAS chemicals. However, the United States Environmental Protection Agency has voluntary guidelines set for two types of PFAS, considered to be the most harmful to human health, at 70 parts per trillion (ppt).
None of the sparkling water brands recommended in this list were tested at over 1 ppt. And rest assured, the sparkling water with the highest levels of PFAS still had less than 10 ppt. Overall, we need more research to determine the effects of PFAS on human health and to form more formal consumption guidelines and regulations.
What is healthier—soda water, sparkling water, seltzer, or mineral water?

All four types of carbonated water have a similar nutrient profile, as they all contain zero calories. Mineral water, which comes from underground water reservoirs, does provide important minerals like sodium, calcium, magnesium, and zinc. So, it might have a leg up on the other options. However, it shouldn't be the sole source of these nutrients as there are only small amounts of them.
Minerals are an essential part of our diet because we cannot produce them ourselves in the body. We need minerals for numerous functions—for example, calcium is essential for bone health. Mineral water can be a good way to ensure adequate dietary mineral consumption. That said, it's best to eat a varied diet that includes all food groups rather than rely on mineral water to meet certain nutrient requirements.
Does sparkling water improve or contribute to acid reflux?

Acid reflux is an uncomfortable condition that happens when the valve that connects the esophagus and stomach is weakened, allowing stomach acid to flow back up into the esophagus. Acid reflux often feels like a painful burning sensation in the back of the throat or chest.
Certain dietary restrictions may alleviate the pain associated with acid reflux. Carbonated beverages are shown to cause acid reflux symptoms because the bubbles expand in your stomach, pushing stomach acid and contents back up the esophagus. When experiencing acid reflux, it's best to consider whether sparkling and carbonated beverages affect your symptoms.
Many health care professionals recommend skipping these drinks if you have GERD; however, research suggests that there is no evidence to support that carbonated beverages exacerbate or promote GERD.
Does sparkling water hydrate you?

Yes, sparkling water is a hydrating beverage. In fact, it is likely as hydrating as regular water. However, you should still prioritize consuming regular water to reach your hydration goals, as excess intake of certain sparking waters can potentially, gradually wear away at tooth enamel (see FAQ below). Additionally, excess consumption of carbonated beverages can cause gastrointestinal discomfort in some, such as bloating.
Is sparkling water bad for your teeth?

In general, consuming moderate amounts of sparkling water does not appear to be a dental health concern. However, sparkling water does contain carbonic acid from the carbonation process, making it more acidic than regular water. For comparison, regular water has a neutral pH of 7, while plain carbonated water is typically around 5.5. Sparkling waters with citrus flavorings and those that contain citric acid are generally more acidic, with pH levels around 3. The more acidic the beverage, the more potential for tooth erosion over time with repeated exposure.
In comparison to other bubbly beverages like soda and other sugar sweetened beverages like juice, tea and lemonade, unsweetened sparkling waters are typically less acidic and have significantly less risk in contributing to dental erosion or decay.
While some studies show that certain unsweetened, flavored sparkling waters can potentially cause tooth erosion, others show little to no effect. Additionally, other factors like teeth sensitivity and overall dietary patterns contribute to the effects of acidity on teeth. Bottom line? Consume sparkling water in moderation and limit consumption of ones with citric acid and high amounts of added sugar. Additionally, drink plenty of regular water throughout the day to keep a more neutral pH in your mouth.