The 7 Best Sparkling Waters of 2021, According to a Dietitian

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 towards 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.

FAQs

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.

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, a recent systematic review suggests that there is no evidence to support that carbonated beverages exacerbate or promote GERD.

What Experts Say

"Sparkling water is an excellent way to boost your hydration; however, I find that many people drink upwards of three to four cans per day. I recommend sticking to one can per day or making your own sparkling water at home to reduce potential exposure to PFAS and be a little more environmentally-friendly."—Eliza Savage, MS, RD, CDN

Why Trust Verywell Fit?

Alex Aldeborgh, MS, RD, keeps up with all the latest scientific research about her favorite food and beverage categories. She would confidently drink any of the products recommended here herself, and recommend them to friends, family, and clients as safe and satisfying choices.