Carbonated mineral water and fizzy drinks – negative effects on the body

What are carbonated drinks and what do they contain?

Carbonated drinks are combinations of water, carbon dioxide, acids, sweeteners, and flavors. Whether you choose “classic,” “zero sugar,” “natural juice,” or “energy drink” options, your body reacts to them in a much more similar way than it seems.

What do these have in common?

• have a low pH, between 2.5 and 4 — acidic enough to start eroding tooth enamel;
• contain acids that attack enamel: phosphoric acid (carbonated drinks), citric and malic acid (juices and fresh drinks);
• may contain large amounts of sugar or fructose, which strain the liver and destabilize blood sugar levels;
• produce “quick energy,” but followed by a sudden drop and craving for sweets;
• do not provide satiety and may promote fat accumulation.

For many people — especially those over 50 who want to protect their metabolic health and teeth — these effects are felt sooner and more intensely.

Carbonated mineral water – negative effects on the body

Although it seems like a "neutral" choice, some carbonated mineral waters have low pH and can irritate the stomach or affect tooth enamel, especially when consumed frequently or in large amounts.

Remember

• certain brands have a pH 4–5enough to temporarily reduce saliva's ability to protect enamel;
• Bubbles can worsen bloating, reflux, and digestive discomfort, especially in sensitive individuals;
• Daily consumption, instead of plain water, can maintain gastric acidity.

People with hypertension, reflux, or dental sensitivity may notice intensified symptoms.

Mineral water raises blood pressure – cardiovascular effects

Not all mineral waters are the same. Those containing high amounts of sodium can promote water retention and increase blood pressure in sensitive individuals or those already dealing with hypertension.

When making decisions about the water you consume, don't forget:

• High sodium = larger blood volume = increased pressure on vessels;
• The effect is more visible in people over 50, where vessels are stiffer;
• It can worsen edema (swelling of ankles/legs).

If you have fluctuating blood pressure or are prone to water retention, mineral water with high sodium may not be the best daily choice.

Impact of carbonated juices on health

Carbonated juices – whether sugary, sugar-free, natural, or "with vitamins" – affect the body in two main ways: acidity and rapid sugar load.

Common effects on the body

• acidity dissolves tooth enamel — erosion begins below pH 5.5, and juices are between 2,5–4;
• fructose (from juices and fresh juices) overloads the liver, increasing the risk of non-alcoholic fatty liver disease;
• glycemic spike → rapid insulin secretion → craving for sweets and fat storage;
• Juices do not provide satiety, increase appetite, and lead to excessive calorie intake;
• In children, the effects are more severe: thin enamel, less protective saliva, increased risk of early obesity.

Even the "100% natural" fresh juices are equivalent to 4–5 fiberless squeezed fruits, which accelerates sugar absorption.

Other negative effects of carbonated drinks

Besides acidity and sugar, these drinks can affect other body systems:

• promotes gastroesophageal reflux due to carbon dioxide;
• can irritate the digestive mucosa in sensitive individuals;
• caffeine in some sodas and energy drinks speeds up heart rate;
• drinking in sessions keeps pH low and acid attack continuous;
• "Light" juices can alter sweet taste perception and fuel sugar cravings.

Drinking "a little all day long" is the most harmful for teeth and metabolic balance.

Recommendations for responsible consumption and healthy alternatives

You don’t have to give up your favorite drinks completely, but choosing when and how you consume them makes a huge difference for your health — and for your dental enamel.

How do you apply this information?

To turn theory into simple daily habits, it’s important to take small, consistent steps that fit your lifestyle. No sudden changes are needed — just a few adjustments your body will notice immediately.

To start

• Replace one carbonated drink per day with still water or unsweetened tea – your body adapts within a few days;
• Choose a fixed time to consume more acidic drinks instead of drinking them "all day long";
• Experiment with infused water (lemon, mint, cucumber) to reduce juice cravings;
• Keep juice in small glasses, not large bottles – it helps automatically reduce the amount;
• Encourage your children or parents to eat the whole fruit before asking for juice – it helps them feel full and reduces sugar intake.

Want more?

• Keep a consumption journal for 3–5 days to see when sweet cravings appear and what triggers them;
• Choose options without added acids (citric, phosphoric) if you still crave something carbonated;
• Try "light" drinks only occasionally — for some people, they increase sweet cravings;
• Occasionally replace dessert with a small fresh juice (100–150 ml), but not daily;
• Hydrate well in the morning to reduce cravings for caloric drinks after lunch.

Frequently asked questions about carbonated drinks