Sparkling Water and Health

Sparkling Water and Health: Benefits, Myths, and What Science Says

Sparkling water has become popular for its unique taste and health-conscious appeal, making it a symbol of "healthy drinks" in the eyes of many. Some people even consume it regularly as their daily drinking water, believing it to be beneficial for their health.

There are many types of sparkling water on the market, and businesses often promote its various health benefits while selling it. But is it a good idea to drink sparkling water frequently instead of regular water? What potential negative effects could it have? What should we be mindful of when consuming sparkling water?

Sparkling water is also known as soda water. Soda water refers to weakly alkaline water containing baking soda (sodium bicarbonate) and is categorized into natural and artificial soda water.

Natural soda water is HCO₃-Na type water that naturally emerges from deep underground or is collected through drilling. It does not contain free carbon dioxide, is weakly alkaline, and remains unpolluted. The ingredient list of natural soda water simply includes natural soda water itself, which naturally contains sodium bicarbonate and various minerals without the need for artificial additives. No other chemicals are allowed to be added.

Artificial soda water is a flavored water beverage made by adding sodium bicarbonate to water. Some varieties also contain sweeteners and edible flavorings.

Soda water, which has an "aerated" and slightly "tingling" taste, differs from regular soda water in that it contains carbon dioxide, making it a type of carbonated beverage. Unlike traditional carbonated drinks, soda water contains sodium bicarbonate and is weakly alkaline.

There are many types of soda water on the market, available in various flavors and widely popular among consumers. Some people enjoy it for its taste, while others believe it has health benefits, even claiming it can "cure diseases." For example, soda water's weak alkalinity is thought to neutralize stomach acid, regulate the body's acid-base balance, and even help treat gout.

But does drinking soda water regularly really have these so-called magical effects?

1. Regulating the Body's Acid-Base Balance

The human body has a natural acid-base balance system. In healthy individuals, the internal environment maintains a stable pH between 7.35 and 7.45, regardless of diet or beverage choices. Even if you drink soda water every day, it will not alter this balance. Therefore, soda water cannot regulate the body's acid-base balance.

Additionally, claims made by some businesses that soda water can increase the likelihood of conceiving a boy are baseless and have no scientific support.

2. Neutralizing Stomach Acid and Treating Stomach Problems

Since the sodium bicarbonate solution in soda water is alkaline, consuming soda water that contains only sodium bicarbonate may provide temporary relief from mild acid reflux symptoms. However, this does not mean soda water can effectively neutralize stomach acid or treat stomach issues.

Drinking soda water may even worsen stomach discomfort for some individuals. If you suffer from persistent stomach problems, it's best to consult a doctor rather than rely on soda water for relief.

3. Lowering Uric Acid and Treating Gout

In theory, weakly alkaline beverages containing sodium bicarbonate can help alkalize urine, increase the solubility of uric acid, and promote its excretion. Animal studies have shown that soda water may lower blood uric acid levels and improve hyperuricemia in mice, suggesting some potential in assisting with uric acid reduction.

However, animal studies cannot be directly applied to humans. The amount of sodium bicarbonate in soda water is too low to have a meaningful therapeutic effect.

The "Chinese Multidisciplinary Expert Consensus on the Diagnosis and Treatment of Hyperuricemia-Related Diseases (2023 Edition)" states that sodium bicarbonate is recommended for patients with renal insufficiency and hyperuricemia or gout. The suggested dosage is 0.5–2.0 g per dose, taken 1–4 times per day, with 1–2 hours between other medications.

In contrast, the sodium bicarbonate content in regular soda water is typically 0.1 g/L. Drinking two 500 ml bottles of soda water would only provide 0.1 g of sodium bicarbonate, which is far below the effective therapeutic dose.

Relying on soda water to treat gout is unrealistic. However, drinking more water in general does help with uric acid excretion. People with gout or high uric acid levels are advised to drink at least 2000 ml of water daily and should follow their doctor's prescribed treatment.

4. Is Alkaline Water Healthier?

Some studies suggest that long-term consumption of alkaline water may:

• Reduce bone loss and the risk of osteoporosis in adult women.
• Lower blood pressure, blood sugar, triglycerides, and total cholesterol, potentially helping to prevent cardiovascular disease.
• Improve stool consistency and enhance the quality of life for individuals with irritable bowel syndrome characterized by diarrhea.
• Influence gut microbiota composition.
• Alleviate symptoms of reflux-related throat irritation and chronic neurogenic cough.

However, high-quality scientific evidence confirming these health benefits is lacking. Many existing studies contain confounding factors, and their findings should be interpreted with caution. There is no solid proof that drinking alkaline water can treat diseases.

Conclusion

If you enjoy drinking soda water, you can continue doing so-it helps with hydration and may provide mild symptom relief in certain situations. However, be cautious of exaggerated health claims made by businesses, as soda water is not a cure-all.

1. Choosing the Right Soda Water

Since the main ingredient in soda water is sodium bicarbonate, some people may worry about excessive sodium intake. However, most soda water products on the market have relatively low sodium content. The real concern is salty soda water-if you enjoy drinking it, be mindful of your consumption. Excessive intake can easily surpass the recommended salt intake, which is not beneficial for cardiovascular health and may increase the risk of high blood pressure.

For example, the soda water shown in the image below contains 50 mg of sodium per 100 ml, and each can has a net volume of 330 ml. If an average person drinks two cans, their sodium intake reaches 330 mg, which is equivalent to about 1 gram of salt-roughly the size of two fingernails of salt.

Controlling your intake is key to maintaining a balanced and healthy diet.

Just two cans of soda provide 40% of the maximum recommended amount of salt (no more than 5 grams of salt per day), making it difficult to control your salt intake throughout the day.

The soda water beverage standard (T/CBIA001-2017) formulated by the China Beverage Industry Association requires that soda water beverages cannot contain added sugar.

2, Unsuitable people

Although soda water is enjoyable to drink, it is not suitable for everyone. Since it contains some sodium, people with hypertension or kidney disease are advised to limit or avoid it. Additionally, individuals with low gastric acid secretion should refrain from drinking soda water, as it may worsen their condition.

Many people believe that soda water is beneficial to health, but in reality, healthy individuals do not need to drink it regularly. Not only is it an expensive way to stay hydrated, but the carbon dioxide in soda water may affect dental health and slightly increase the risk of tooth demineralization. However, if consumed occasionally or in small amounts daily, there is no need for concern.

Most importantly, do not rely on soda water to treat diseases. If you suffer from serious stomach issues, gout, or other health conditions, seek medical attention and follow your doctor's advice. No food or beverage can replace medicine in treating illnesses.

The sparkling water dispensed by a Sparkling Water Tap installed in the kitchen contains only carbon dioxide, with no salt, sugar, or other additives, making it a healthy choice.