Over the past decade, the rejection of soft drinks and sugary drinks due to their negative health effects, coupled with the fact that they promote obesity, has led to a shift in consumer demand. We are now looking for water with new flavors and products with nutritional value and beneficial effects on health. And this, without giving up the appetizing aspect of these drinks.
Among the different options on the market is sparkling water. But is it really a good choice? This alternative to carbonated and sugary drinks certainly has advantages: it is effervescent, is refreshing – which helps quench thirst – and contains no sugars or calories.
In Quebec, the volumes sold of sparkling water experienced an impressive growth of 97%, between 2012 and 2019. In 2018-2019, consumption of sparkling water represented 6% of the non-alcoholic beverage market.
Rich in minerals
Sparkling waters are nothing more than water that contains dissolved carbonic acid. This compound gives sparkling water its slightly bitter taste and effervescence.
Among its distinctive characteristics, its concentration of minerals (calcium, magnesium) seems higher than plain water. It also has a higher osmolarity (total concentration of substances dissolved in a liquid) and a basic pH (the pH of pure water is neutral). The mineral content varies mainly depending on the brand.
But what about its ability to hydrate? Although this aspect has not been studied enough, it appears to be as effective as still bottled water or tap water. Or even better, thanks to its abundance of minerals.
In 2009, the World Health Organization highlighted the importance of the composition of the water we drink. More specifically, she emphasized the need to consume water high in calcium and magnesium. Since sparkling water has a high concentration of these minerals, it largely meets the WHO recommendation.
In Quebec, the volumes sold of sparkling water experienced an impressive growth of 97%, between 2012 and 2019.
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What effects on health?
It was only in the 20th century that the first epidemiological data appeared establishing a link between the consumption of sparkling water and (good) health.
These positive effects seem linked to the quantity of minerals they contain. Although more studies are needed, it appears that bubble options would have benefits – with some nuances:
1. Digestive or gastrointestinal function
Several studies suggest that sparkling water improves swallowing – including in patients with dysphagia – and relieves dyspepsia (stomach discomfort). In addition, it would help reduce constipation and produce a feeling of satiety, virtues that could promote the reduction of body weight.
But there is also evidence to the contrary. Studies in vitro and on healthy young people have shown that drinking sparkling water increases ghrelin levels (the hormone responsible for increasing appetite). It can also promote bloating and gastric discomfort, possibly due to the action of carbonic acid.
2. Urinary function and kidney stone prevention
An Australian study suggests that daily consumption of sparkling water can prevent the formation of kidney stones. The bicarbonate content and the increase in alkaline load and urinary pH would prevent calcium oxalate aggregations. In the long term, water rich in calcium, magnesium and bicarbonate would provide benefits in this regard. It is therefore advisable to read bottle labels carefully to assess their mineral composition.
On the other hand, another article indicates that the consumption of soft drinks (including the one presented in this article) increases the risk of stress urinary incontinence or overactive bladder in women over 40 years old.
3. Reduced cardiovascular risk
Science supports the importance of proper hydration to maintain metabolic health, reduce cardiovascular risk and metabolic syndrome, and prevent hypertension. Specifically, studies indicate that mineral-rich waters – including those that contain carbonic acid – are beneficial for blood pressure regulation. This is due to the alkaline effect and the supply of magnesium or calcium, which improve vasoconstriction mechanisms and heart rate.
At the same time, some research has found that drinking a liter of sparkling water per day appears to reduce markers of cardiometabolic risk (cholesterol and glucose). However, sparkling water did not affect triglyceride levels, weight and body mass index.
4. Bone and dental health
Evidence indicates that drinking one liter of sparkling water daily does not affect bone turnover in postmenopausal women.
On the other hand, sparkling water appears to harm tooth development from an early age because it is not fluoridated. However, the dental erosion potential of carbonated and non-carbonated water is 100 times lower than that of carbonated drinks.
It is clear that additional research is needed to better understand the health effects of sparkling water, based on mineral composition. However, it can be considered a healthier alternative to low mineralized water. And, of course, sugary drinks or sodas.
