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Sparkling water: Healthy alternative or millennial fad?
As the popularity of sparkling waters grows, many wonder if it represents a fresh turning point or a crisp new snake oil.
- Sparkling waters are en vogue as a healthy, refreshing alternative to soft drinks and alcohol.
- Some claim sparkling water has injurious effects, such as reducing bone mineral density, but research shows such claims are overstated or outright myths.
- Not all sparkling waters are created equal, though. While some are just as hydrating as plain water, others can be unhealthy if not consumed in moderation.
Sparkling waters are the latest in health chic, providing all the fizzy refreshment of a soft drink with none of those wicked calories. Today, Americans drink as much as 170 million gallons of sparkling water each year, and its popularity has surged to the point that The Guardian dubbed it "little short of a religion among millennials."
As with any health food trend, questions of its validly abound. Articles and social media posts have suggested that consuming carbonated beverages could lead to a myriad of ailments such as zapping bones of needed minerals, destroying tooth enamel, inflaming irritable bowel syndrome, promoting weight gain, and (of course) causing cancer.
But we needn't rely on hearsay. There's a fair amount of research to help us figure out whether these drinks are good or bad for our health. Turns out, the answer greatly depends on your bubbly beverage of choice.
Classifying sparkling waters
Calling it "sparkling water" doesn't tell you much about what's inside.
Before we can determine if sparkling waters are salubrious or not, we need to determine what exactly qualifies as a sparkling water.
Carbonated water describes water with carbon dioxide dissolved into it. Carbon dioxide can be introduced through natural processes, or by artificially injecting the gas into water while it is under pressure. The addition of CO₂ gives these beverages their satisfying hiss-pop when opened and characteristic effervescence.
Here are some popular classifications of fizzy waters:
Seltzer water. In its simplest form, seltzer water is water with carbonation. That's it. Seltzers may include natural flavors, but they do not contain additives like sugar or sodium.
Club soda. Club soda has more in common with seltzer than Coca-Cola. These drinks add ingredients such as sodium bicarbonate or potassium sulfate to carbonated water to elicit a minerally taste. They do not contain sugar. Good with scotch but won't do much for red wine stains. (That's an old wives' tale.)
Tonic water. Tonic water, on the other hand, has more in common with soda than seltzer. Its ingredients include sugar, citric acid, preservatives, and quinine for flavoring. Interestingly, quinine was the world's first anti-malarial drug and adds a property to tonic water that makes it glow under a blacklight. Cool party trick, but not for the health conscious.
Mineral water. The Food and Drug Administration defines mineral water as coming from an underground source with a minimum of 250 parts per million of total dissolved solids. These dissolved elements, such as calcium or magnesium, must come from the source and cannot be added later. Carbonation may be induced to make sparkling mineral water.
Like carbonated water, "sparkling water" is an umbrella term for waters that have undergone the carbonation process. While the two are interchangeable, you're much more likely to find bottles of sparkling water on store shelves. Carbonated water just lacks that ballyhoo lyricism and, as such, has mostly been relegated to naming an ingredient rather than a standalone beverage—it's the main ingredient in Pepsi.
Given its catchall nature, "sparkling water" covers an immense range of drinks. La Croix, for example, sells itself as a sparkling water but is a seltzer with natural flavors. Other beverages sporting the label, however, may contain additives like preservatives, sweeteners, food coloring, and even acids or juice concentrates for flavor.
Sparkle without the soda
Sparkling water's noxious effects have been overplayed. Claims that carbonated beverages lead to osteoporosis and other bone diseases stem from a misunderstanding of the research. A study in the American Journal of Clinical Nutrition found that it was cola, not other carbonated beverages, that was associated with lowered bone mineral density in older women, not men.
Celeste Robb-Nicholson, M.D. and editor in chief of Harvard Women's Health Watch, noted equivalent results in other studies. Cola's caffeine was considered a potential culprit for the lower bone mineral density, but the studies cited a need for further research.
What about irritable bowel syndrome? Carbonated waters have been known to cause gastrointestinal distress in people who are sensitive to carbonation, but they are not a known cause of the syndrome. In fact, one study found that carbonated water can improve indigestion and ease constipation.
Finally, let's consider weight gain. Here, your sparking water of choice matters.
Artificial sweeteners are incredibly poor for your health. Studies of diet soft drinks have linked them to an increased risk of dementia, transforming gut bacteria, and stimulating appetite. An American Heart Association study even found that people "who drank a diet soda every day had a 61 percent higher risk of vascular events than those who reported no soda drinking."
Consumers who drink sparkling waters with sodium or artificial sweeteners like those found in diet soda may find a similar increase in appetite and thus weight gain. Drinking sparkling waters without these additives will remove this potential risk.
In fact, an article reviewed by Very Well Senior Medical Advisor Dr. Richard N. Fogoros noted that plain carbonated water is just as hydrating as regular water, and mineral waters with calcium and bicarbonate have been shown to improve hydration during exercise.
At pH levels below the critical pH (generally 5.5) teeth begin to demineralize. While sparkling waters do fall below the critical pH, most are must closer than many other popular beverages, like soda or orange juice.
Photo: Wikimedia Commons
There is one criticism of sparkling water that holds true: It has the potential to damage your teeth.
Carbonic acid is a byproduct of the reaction between water and CO₂, meaning any carbonated water, even plain seltzer water, is acidic. Acidic liquids—that is, anything below a 7 on the pH scale—eat away at tooth enamel, opening one up to cavities and other dental nasties. Luckily for sparkle enthusiasts, carbonic acid is relatively weak.
The American Dental Association lists Birmingham, Alabama's, municipal water as having a neutral pH level of 7.2, while sparkling mineral water Perrier has a pH of 5.25. For further comparison, a Starbucks medium roast has a pH of 5.11 and Simply orange juice 3.78. Beverages that incorporate the much more acidic citric acid are even worse. Coca-Cola Classic and Pepsi, for example, have pH levels of 2.37 and 2.39 respectively.
One study comparing the erosive potential of sparkling mineral water to soft drinks found the former nonthreatening by comparison.
"Dissolution levels with all of the mineral waters were very low and for several still waters were undetectable," the researchers wrote. "Sparkling mineral waters showed slightly greater dissolution than still waters, but levels remained low and were of the order of one hundred times less than the comparator soft drinks."
Speaking on the subject, dentist Andrew Swiatowicz noted that the danger seltzer poses for your teeth depends a lot on your oral health history, how much acid and sugar is in your diet, and the amount of fluoride you receive from toothpaste, tap water, and mouth wash.
"For an average, healthy person, carbonated, sugar-free beverages are not going to be a main cavity-causing factor," he told The Atlantic. "If you are at all concerned, you can always dilute the carbonated water with regular water, or even just swish with regular water after."
Sparkling water can be surprisingly good for you, assuming you pick the right one. The fresh raspberries and a mint sprig shouldn't be skipped either.
If you want to bypass these dietary concerns, you could drink only flat, pH-balanced water. After all, you and every organism on Earth evolved to require this life-sustaining substance in some fashion. But this approach, while certainly healthy, feels bland and boring. There's just something people find appealing about a crisp, bubbly drink.
Sure, there are risks, but these risks are no more severe than any other non-water drink and can be mitigated by making careful choices:
- Read the label.
- Drink only seltzers or mineral waters with no additives. The additives of soda water, for example, may not add calories, but they do add sodium. If you're like the average American, you consume roughly 1,000 more milligrams of sodium than recommended a day. Why add to it?
- If you find plain carbonated water to be meh, add your own flavorings. Squeeze in a wedge of lemon, mix in some blended berries, or muddle some fresh herbs. This will ensure you get natural sugars in addition to needed nutrients.
- Drink in moderation. If you're worried about tooth decay, enjoy your sparkling water with a meal or bypass your teeth with a reusable straw.
Not all sparkling waters are created equal, and the zeal for some of its more illustrious name brands can certainly annoy. But as an alternative to a soft drink or evening beer, sparkling water is a health trend that should stay.
An open letter predicts that a massive wall of rock is about to plunge into Barry Arm Fjord in Alaska.
- A remote area visited by tourists and cruises, and home to fishing villages, is about to be visited by a devastating tsunami.
- A wall of rock exposed by a receding glacier is about crash into the waters below.
- Glaciers hold such areas together — and when they're gone, bad stuff can be left behind.
The Barry Glacier gives its name to Alaska's Barry Arm Fjord, and a new open letter forecasts trouble ahead.
Thanks to global warming, the glacier has been retreating, so far removing two-thirds of its support for a steep mile-long slope, or scarp, containing perhaps 500 million cubic meters of material. (Think the Hoover Dam times several hundred.) The slope has been moving slowly since 1957, but scientists say it's become an avalanche waiting to happen, maybe within the next year, and likely within 20. When it does come crashing down into the fjord, it could set in motion a frightening tsunami overwhelming the fjord's normally peaceful waters .
The Barry Arm Fjord
Camping on the fjord's Black Sand Beach
Image source: Matt Zimmerman
The Barry Arm Fjord is a stretch of water between the Harriman Fjord and the Port Wills Fjord, located at the northwest corner of the well-known Prince William Sound. It's a beautiful area, home to a few hundred people supporting the local fishing industry, and it's also a popular destination for tourists — its Black Sand Beach is one of Alaska's most scenic — and cruise ships.
Not Alaska’s first watery rodeo, but likely the biggest
Image source: whrc.org
There have been at least two similar events in the state's recent history, though not on such a massive scale. On July 9, 1958, an earthquake nearby caused 40 million cubic yards of rock to suddenly slide 2,000 feet down into Lituya Bay, producing a tsunami whose peak waves reportedly reached 1,720 feet in height. By the time the wall of water reached the mouth of the bay, it was still 75 feet high. At Taan Fjord in 2015, a landslide caused a tsunami that crested at 600 feet. Both of these events thankfully occurred in sparsely populated areas, so few fatalities occurred.
The Barry Arm event will be larger than either of these by far.
"This is an enormous slope — the mass that could fail weighs over a billion tonnes," said geologist Dave Petley, speaking to Earther. "The internal structure of that rock mass, which will determine whether it collapses, is very complex. At the moment we don't know enough about it to be able to forecast its future behavior."
Outside of Alaska, on the west coast of Greenland, a landslide-produced tsunami towered 300 feet high, obliterating a fishing village in its path.
What the letter predicts for Barry Arm Fjord
Moving slowly at first...
Image source: whrc.org
"The effects would be especially severe near where the landslide enters the water at the head of Barry Arm. Additionally, areas of shallow water, or low-lying land near the shore, would be in danger even further from the source. A minor failure may not produce significant impacts beyond the inner parts of the fiord, while a complete failure could be destructive throughout Barry Arm, Harriman Fiord, and parts of Port Wells. Our initial results show complex impacts further from the landslide than Barry Arm, with over 30 foot waves in some distant bays, including Whittier."
The discovery of the impeding landslide began with an observation by the sister of geologist Hig Higman of Ground Truth, an organization in Seldovia, Alaska. Artist Valisa Higman was vacationing in the area and sent her brother some photos of worrying fractures she noticed in the slope, taken while she was on a boat cruising the fjord.
Higman confirmed his sister's hunch via available satellite imagery and, digging deeper, found that between 2009 and 2015 the slope had moved 600 feet downhill, leaving a prominent scar.
Ohio State's Chunli Dai unearthed a connection between the movement and the receding of the Barry Glacier. Comparison of the Barry Arm slope with other similar areas, combined with computer modeling of the possible resulting tsunamis, led to the publication of the group's letter.
While the full group of signatories from 14 organizations and institutions has only been working on the situation for a month, the implications were immediately clear. The signers include experts from Ohio State University, the University of Southern California, and the Anchorage and Fairbanks campuses of the University of Alaska.
Once informed of the open letter's contents, the Alaska's Department of Natural Resources immediately released a warning that "an increasingly likely landslide could generate a wave with devastating effects on fishermen and recreationalists."
How do you prepare for something like this?
Image source: whrc.org
The obvious question is what can be done to prepare for the landslide and tsunami? For one thing, there's more to understand about the upcoming event, and the researchers lay out their plan in the letter:
"To inform and refine hazard mitigation efforts, we would like to pursue several lines of investigation: Detect changes in the slope that might forewarn of a landslide, better understand what could trigger a landslide, and refine tsunami model projections. By mapping the landslide and nearby terrain, both above and below sea level, we can more accurately determine the basic physical dimensions of the landslide. This can be paired with GPS and seismic measurements made over time to see how the slope responds to changes in the glacier and to events like rainstorms and earthquakes. Field and satellite data can support near-real time hazard monitoring, while computer models of landslide and tsunami scenarios can help identify specific places that are most at risk."
In the letter, the authors reached out to those living in and visiting the area, asking, "What specific questions are most important to you?" and "What could be done to reduce the danger to people who want to visit or work in Barry Arm?" They also invited locals to let them know about any changes, including even small rock-falls and landslides.
What makes some people more likely to shiver than others?
Some people just aren't bothered by the cold, no matter how low the temperature dips. And the reason for this may be in a person's genes.
Eating veggies is good for you. Now we can stop debating how much we should eat.
- A massive new study confirms that five servings of fruit and veggies a day can lower the risk of death.
- The maximum benefit is found at two servings of fruit and three of veggies—anything more offers no extra benefit according to the researchers.
- Not all fruits and veggies are equal. Leafy greens are better for you than starchy corn and potatoes.