Dr. Roni DeLuz, ND on Seltzer Water & Health
We’re going to talk about seltzer water today. Someone asked, “Is seltzer water as hydrating as still water?”
Explore our advanced healing technologies below and discover a new path to wellness.
Yes, Seltzer Water Hydrates
It hydrates you just like regular water. The bubbles don’t have anything to do with hydration. A lot of people think that because it has fizz, it somehow takes away the benefit, but that’s not true. So, if you love the fizz? Go for it. I love a good bottle of seltzer every now and then it makes me feel like I’m drinking soda. I even add essential oils and make my own version of soda.
Now, sometimes people go overboard and ask questions like this because they’re probably drinking seltzer all day long. So, let’s get into the real concerns.
Can drinking seltzer irritate your bladder or kidneys?
Yeah, sometimes it can. For most people, it’s totally safe. But if you’re drinking it all day long, especially flavored versions that taste a lot like soda, it can irritate your bladder or kidneys. It doesn’t necessarily damage your kidneys unless you already have kidney issues, but drinking large amounts of anything that’s full of preservatives, carbonation, and sodium? That can be problematic.
It’s not just about carbonation, it’s about what else is in that can. So again, it depends on how much you’re drinking and what’s in it.
What about digestion, can it help or hurt?
Absolutely, it can go both ways. For some, seltzer can help relieve gas or bloating by making you burp. That’s great if you need to release that pressure. It can also make you feel full faster, which some people like. But if you’re drinking it instead of water or other fluids all day, and especially if you have a sensitive gut, it can cause bloating or GI upset.
People with IBS, leaky gut, or sensitive colons may experience more discomfort because that fizz can increase acid and worsen symptoms. So again, know your body.
How does seltzer affect your teeth and bones?
Well, plain seltzer is slightly acidic, so over time, yes, it can weaken tooth enamel if you’re drinking large amounts. But it’s still way better for your teeth than soda, juice, or other sugary drinks.
As for bones, plain seltzer doesn’t really do any harm. There’s a myth that it might, but that comes from confusion with soda, which has phosphoric acid. Seltzer doesn’t. So no, the carbonation in seltzer doesn’t weaken your bones. Just don’t confuse it with soda pop - they're totally different.
Is it possible to drink too much seltzer?
It’s possible to drink too much of anything - even water. I have a client who drinks tons of water. She told me, “I love water!” and I said, “Well, water may not love you back!” She was overhydrating and always mineral-depleted.
So yes, you can drink too much seltzer, especially if you're drinking liters and liters a day. If you are, ask yourself why. That much can cause bloating, bladder irritation, GI discomfort, and too much sodium depending on the brand.
So, what’s the bottom line?
Stick to the basics. Seltzer water is fine for flavor and fun; switch it up, enjoy it. But drinking it all day long? Not something I recommend. Everything in moderation, especially if you already have digestive or kidney issues.
Dr. Roni DeLuz, ND is a Naturopathic Doctor, wellness expert, and founder of H.E.A.L.E.D Retreat and Spa, a premier retreat for detox and transformation on Martha's Vineyard. With over 25 years of experience in natural health and detox therapies, she’s known for working with celebrities bringing her integrative approach to healing, combining science-based strategies with real-life wisdom. Dr. Roni is also a New York Times best-selling author, 21 Pounds in 21 Days, and has been featured on national platforms for her work in functional health, longevity, and mind-body wellness.
