By Bobby DeMuro
In her blog post about our 60 at 60 Hydration Challenge yesterday, Stacey Simms, WBT Radio personality and host, openly wondered what we thought about carbonated water in relation to the hydration challenge that began yesterday. Well, let’s dive into it!
For decades, Americans have believed that carbonated water could help alleviate stomach ailments and other problems. Although that belief is backed by more anecdotal evidence than double-blind research, that doesn’t mean that some carbonated water isn’t better or worse for you, nutritionally speaking, than plain tap or bottled water. In fact, if the quality of tap water where you reside is very poor, carbonated water (in smaller doses) may actually be significantly better for you.
If we’re being picky, the perfect ingredient combination in water would be magnesium and calcium-fortified, with a relatively low level of sodium chloride to boot. According to one study in the American Journal of Medicine, that means a little more than 48 milligrams of magnesium and 85 milligrams of calcium per liter, while retaining fewer than 195 milligrams of sodium per liter of water.
Now, just because the water in question has bubbles, either from being forced in by a manufacturer, or because they occurred naturally from a spring or well, doesn’t mean it also contains any more or less of certain minerals than plain old tap water.
Many people also believe that carbonated water contains higher sodium levels than regular water. This isn’t always accurate – although sometimes it does, other times, this is simply not the case. Typically, you can find out how much sodium your carbonated water has by reading the nutrition label on the side of the bottle.
The FDA doesn’t require manufacturers to list levels, but many of them still do – which is great if you are in the habit of checking food labels. If your carbonated water of choice came from Europe, then by law, thy level must be listed, anyways!
If the water you’re drinking contains a lot of sodium, it often contributes to high blood pressure, although in some populations, it may also have advantages. A 2004 article in the Journal of Nutrition found carbonated water with higher sodium levels reduced cholesterol levels and the risk of cardiovascular problems in postmenopausal women.
So what’s the verdict on carbonated water? It’s not bad – but it’s not the best alternative. It’s allowed in the 60 at 60 challenge as a healthy alternative to soda, artificially-flavored juice, and more, but it is probably not the smartest way you can consume all 60 daily ounces of fluid. As best you can, go for that regular, tasty, fulfilling water – either through tap, bottle, or filter – and reap the benefits, with the occasional carbonated water to tide you over as a mini-reward for a challenge well done!
