If sparkling water is your go-to drink, you may have wondered: is sparkling water bad for your teeth?
The fizz that makes sparkling water refreshing comes from carbonation, which can make the beverage more acidic than plain water. Because frequent acid exposure can contribute to enamel erosion, sparkling water has sometimes gotten a questionable reputation in dentistry.
But new research presented at NUTRITION 2026, the annual meeting of the American Society for Nutrition, offers some reassuring news: unsweetened sparkling water may have a much smaller effect on the oral environment than sugar-sweetened soda.
At Comfy Dental Studios in Beverly Hills, we believe oral wellness is about more than treating problems after they appear. Understanding how everyday habits, from what you drink to how you care for your enamel, affect your mouth can help you protect your smile for years to come.
So, Is Sparkling Water Bad for Your Teeth?
The short answer: Plain, unsweetened sparkling water appears to be a significantly better choice for your teeth than sugar-sweetened soda, based on preliminary research.
Researchers compared the effects of four beverages:
- Plain water
- Unsweetened sparkling water
- Calcium-fortified sparkling water
- Sugar-sweetened soda
They measured how each beverage affected salivary pH, which tells us how acidic or alkaline the environment inside the mouth becomes.
Why does that matter? Tooth enamel is the hard, mineralized outer layer protecting your teeth. When the oral environment becomes sufficiently acidic, minerals can begin to leave the enamel. A pH of approximately 5.5 is commonly used as a critical threshold associated with enamel demineralization.
In the study, sparkling water caused a temporary change in oral pH, but its effect was substantially less pronounced than the effect associated with sugar-sweetened soda. Most importantly, the sparkling water tested did not push salivary pH below the approximately 5.5 threshold associated with enamel dissolution.
Sparkling Water vs. Soda: Your Teeth Know the Difference
Not all fizzy drinks should be treated the same.
Sugar-sweetened soda combines acidity with sugar, creating an environment that can be particularly unfavorable for dental health. Frequent consumption can expose the teeth to repeated acid challenges while also providing fermentable carbohydrates that oral bacteria can use.
Plain sparkling water, on the other hand, typically contains no added sugar. Although carbonation can temporarily increase acidity, the new research suggests the mouth's natural buffering system, particularly saliva, may help restore the oral environment relatively quickly.
That makes unsweetened sparkling water a potentially lower-risk alternative to soda, especially when consumed in moderation.
What About Flavored Sparkling Water?
This is where reading the label becomes important. "Sparkling water" can describe very different beverages. A plain carbonated water is not necessarily equivalent to a citrus-flavored sparkling beverage containing additional acids, sweeteners or sugar.
If you're trying to choose an option that's friendlier to your teeth, look for:
- No added sugar
- No sugary syrups
- Minimal added acids
Citrus-flavored beverages deserve particular attention because ingredients such as citric acid can increase a beverage's erosive potential.
What Is Enamel Erosion?
Enamel erosion is the gradual loss of tooth structure caused by repeated exposure to acids. Unlike a cavity, which involves bacteria and tooth decay, dental erosion can occur when acids repeatedly contact the tooth surface and soften its mineral structure.
Over time, enamel erosion may contribute to:
- Increased tooth sensitivity
- Teeth appearing more yellow as enamel becomes thinner
- Changes in tooth shape or texture
- Translucent or thinning edges
- Greater vulnerability of the underlying tooth structure
Because enamel cannot simply grow back once it has been lost, prevention and early identification are important.
How to Drink Sparkling Water While Protecting Your Enamel
You don't necessarily need to give up sparkling water. Instead, consider how you drink it.
- Choose plain, unsweetened sparkling water whenever possible.
- Avoid sipping acidic beverages continuously throughout the day. Your saliva needs time to help rebalance the oral environment.
- Drink sparkling water with a meal rather than continuously between meals to reduce the frequency of acid exposure.
- Keep plain water as your primary source of hydration.
- Avoid aggressively brushing right after something acidic. Give your saliva time to neutralize the oral environment first.
Is Sparkling Water Better for Your Teeth Than Soda?
Based on the preliminary findings, yes. Unsweetened sparkling water appears to be a lower-risk choice for your teeth than sugar-sweetened soda. The researchers found that soda produced a greater change in mouth acidity, while the effect associated with sparkling water was smaller and temporary.
However, that doesn't mean unlimited sparkling water has been proven harmless. The NUTRITION 2026 findings are preliminary, and the study examined short-term changes in oral pH rather than measuring enamel loss over months or years. The researchers have indicated that longer-term research is needed.
So, for now, moderation still matters.
Your Mouth Is an Ecosystem
At Comfy Dental Studios, we look beyond individual teeth. Your saliva, oral microbiome, gums, enamel, bite, nutrition and daily habits all contribute to the health of your mouth. Something as simple as what you sip throughout the day can influence that environment.
That's why preventive dentistry isn't only about finding cavities. It's about understanding why changes are happening and helping you protect the natural structure of your teeth whenever possible.
For patients who enjoy sparkling water, the takeaway from this new research is encouraging: you probably don't have to give up the bubbles. Choosing plain, unsweetened sparkling water instead of sugary soda may be a smarter choice for your smile.
Frequently Asked Questions
Is sparkling water bad for tooth enamel?
Plain, unsweetened sparkling water is mildly acidic because of carbonation, but preliminary research presented at NUTRITION 2026 suggests that its effect on salivary pH is temporary and substantially less pronounced than that of sugar-sweetened soda.
Does sparkling water cause cavities?
Plain sparkling water without added sugar does not present the same sugar-related cavity risk as regular soda. However, flavored products can contain sugars or additional acids, so ingredients matter.
Is sparkling water more acidic than regular water?
Yes. Carbon dioxide dissolved in water forms carbonic acid, making sparkling water more acidic than plain water. That doesn't automatically mean it causes clinically significant enamel damage, however. Frequency of exposure, beverage formulation, saliva and overall oral health all matter.
Is flavored sparkling water bad for your teeth?
It can be more erosive than plain sparkling water, particularly when acids such as citric acid are added. Check the ingredient list rather than assuming every sugar-free sparkling beverage has the same effect.
What is the best drink for your teeth?
For everyday hydration, plain water remains the simplest tooth-friendly choice. If you're choosing between a sugar-sweetened soda and an unsweetened sparkling water, current evidence suggests the unsweetened sparkling water is likely the lower-risk option.
Can a dentist tell if I have enamel erosion?
Yes. A dental examination can identify signs of enamel wear, thinning, sensitivity and other changes that may be associated with acid exposure. Your dentist can also help determine whether dietary habits, grinding, reflux, dry mouth or other factors may be contributing.
A More Personalized Approach to Oral Wellness in Beverly Hills
At Comfy Dental Studios, we combine advanced dentistry with a wellness-focused approach to help our patients maintain smiles that are not only beautiful, but healthy and functional.
If you've noticed increased sensitivity, enamel wear, discoloration or changes in your teeth, or simply want to understand how your diet and lifestyle may be affecting your oral health, we can evaluate your smile and create a personalized preventive plan.
Because protecting your smile isn't just about what happens in the dental chair. It's about the choices you make every day.
This article is for educational purposes and is based in part on preliminary research presented at NUTRITION 2026. Conference findings may change as additional research and peer-reviewed data become available.