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The belief that carbonated water harms your kidneys has recently gained traction in the digital wellness space. Influencers are using this narrative to evoke fear and gain views. However, this idea lacks substantial scientific evidence.

Understanding the carbonated composition of carbonated water

Carbonated water, also known as soda water, gets its fizz from infusing still water with carbon dioxide under pressure, creating bubbles. To maintain these bubbles, minerals such as sodium bicarbonate are added, giving soda water its distinct tangy flavor.

Some argue that the additional sodium in carbonated water could increase the risk of kidney stones, as a high-sodium diet can contribute to their formation. However, the sodium content in soda water is relatively low, typically 100-150 mg per serving, which classifies it as a low-sodium option. In comparison, fast food and salty snacks are much more significant contributors to excess dietary sodium.

Additionally, the small amount of calcium in carbonated water has raised some concerns. While the calcium content is minimal, calcium actually helps reduce the risk of kidney stones. The most common kidney stones are calcium oxalate stones, which form when calcium binds with oxalic acid, a compound found in various plant foods like spinach, almonds, and soy.

Carbonated water unlikely to cause kidney stones

Calcium aids the body in processing oxalates, helping to move them through the system before they can form kidney stones. Insufficient calcium intake can increase the risk of stone formation. Moreover, many carbonated waters contain magnesium, which further facilitates the passage of oxalates through urine, reducing the likelihood of kidney stones.

Currently, no reliable studies indicate that carbonated water causes kidney stones. Individual responses may vary, and the mineral content of different brands of carbonated water can differ slightly. Nonetheless, these variations are generally insignificant.

Carbonated water remains a beneficial hydration option, particularly for those who find plain water unappealing. Therefore one can drink carbonated water without concern and to protect teeth from enamel erosion it’s advisable to use a straw. Overall, carbonated water is a refreshing and safe way to stay hydrated, debunking the myth that it poses a risk to kidney health.