Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Is Spindrift Sparkling Water Bad For You?



Short answer

Spindrift Sparkling Water, made with real fruit juice, offers a natural flavor and a splash of nutrients, albeit with minimal calories and sugar. It's less artificial compared to sodas but watch for dental erosion due to its acidity. Consume in moderation within a balanced diet for a healthier fizzy drink alternative.



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Long answer

Analyzing Spindrift's Real Fruit Ingredients: Pros and Cons

Spindrift sparkling water stands out in the crowded field of flavored beverages by highlighting its use of real fruit ingredients. While this approach boasts authenticity and a closer connection to natural sources, it also introduces a nuanced list of pros and cons concerning nutritional value and health impacts.


  • Nutrient-Rich: Real fruit contains vitamins, minerals, and antioxidants. Even in small quantities, these nutrients contribute to overall health. For example, the vitamin C in citrus fruits like those used in some Spindrift flavors can support immune system function.
  • Natural Flavoring: The use of real fruit for flavoring eliminates the need for artificial flavors and potentially harmful chemicals, providing a more natural taste experience.
  • Low in Calories: Compared to sugary sodas and fruit punches, the calorie content in Spindrift is minimal, especially since it relies on the actual fruit's essence rather than added sugars.
  • Hydration with Taste: For those who struggle to drink enough water, a splash of real fruit in Spindrift can make staying hydrated more enjoyable without the high sugar content of fruit juices.
  • Fiber Content: While the fiber content is not significant due to the small amount of real fruit, there is some dietary fiber present, which is beneficial for gut health.


  • Acidic Nature: Fruit acids can erode dental enamel over time. Beverages with citrus fruits, in particular, should be consumed with care to protect teeth. Studies have shown that frequent exposure to acidic foods and drinks can lead to dental erosion (Journal of the American Dental Association).
  • Added Fructose: While it's natural, fructose from fruits in higher amounts could contribute to sugar imbalances and calorie intake. The real fruit in Spindrift, although minimal, still adds to daily sugar consumption.
  • Cost: Real fruit ingredients can make Spindrift more expensive compared to artificially flavored waters. Budget-conscious consumers may find this to be a drawback.
  • Potential Allergens: Some people have allergies to specific fruits. The inclusion of real fruit means that these individuals need to read labels closely to avoid allergic reactions.
  • Variability: Since the beverage uses real fruit, there might be slight variations in taste between batches due to differences in harvests and fruit quality.

When assessing Spindrift's real fruit ingredients from a nutritional standpoint, it's important to weigh these factors based on individual health goals and preferences. Moderation is key, and it's always advisable to include a variety of hydrating beverages in one's diet to maintain balance and overall wellness.

Sugar Content in Spindrift versus Artificial Sweeteners

When choosing a refreshing drink, the sugar content is a crucial factor for many health-conscious individuals. Spindrift sparkling water prides itself on using real fruit juice to provide a hint of flavor. This means that, unlike some sparkling waters that contain no calories or sugars, Spindrift does contain a small amount of sugar naturally present in the fruit juice used.

The amount of sugar in a can of Spindrift can range from one to three grams, depending on the flavor. For example, the Raspberry Lime flavor contains just 1 gram of sugar per can, all from real fruit, with no added sugars.

In comparison, many sparkling waters that boast zero calories and no sugars use artificial sweeteners to enhance their taste. Common artificial sweeteners include aspartame, sucralose, and acesulfame potassium. While these sweeteners do not add calories, they certainly come with their own set of concerns.

  • Aspartame, found in brands like Crystal Light, has been contested in research regarding its safety. Studies have offered conflicting results, and while agencies such as the FDA consider it safe for consumption, some individuals report sensitivity to the sweetener.
  • Sucralose, known as Splenda, is another popular sweetener used in many diet sodas and drinks. While generally regarded as safe, research suggests it may impact gut health and glucose metabolism negatively, especially when consumed in large quantities.
  • Acesulfame Potassium, often used in combination with other sweeteners to create a sugar-like taste, carries fewer known risks but is also subject to ongoing debate about its long-term effects on health.

It's worth noting that a systematic review of research on nonnutritive sweeteners, published in BMJ, found that there's no substantial evidence to conclude that they offer health benefits, but also no definitive proof that they cause harm when consumed in moderation.

For those wanting to avoid artificial sweeteners altogether, Spindrift's use of real fruit juice for flavor allows the natural sugars to sweeten the drink without the involvement of artificial alternatives. While this does mean the beverage contains natural sugar and therefore a few calories (typically 10-25 calories per can), these amounts are vastly lower than in a typical soft drink, which can contain upwards of 20 grams of sugar per serving.

It's also important to highlight that the natural fruit juice in Spindrift provides not only sweetness but also trace amounts of vitamins and antioxidants, albeit in much smaller quantities than you'd get from eating a piece of whole fruit.

In conclusion, for those seeking a sparkling beverage, the choice between Spindrift and artificially sweetened waters is not only a matter of sugar content but also one of choosing between natural versus synthetic sweetening agents. Spindrift offers a more natural alternative to those who prefer to avoid artificial sweeteners, provided the modest sugar content fits within their dietary needs and goals.

Carbonation in Sparkling Water: Myths and Facts

When we contemplate the bubbly sensation of sparkling water, many questions arise about its health implications. Does the carbonation in sparkling water pose any risks? Let's effervesce through the myths and facts surrounding carbonated water.

Myth: Carbonation Leads to Calcium Depletion

It's a common concern that carbonation can lead to calcium depletion in bones, but this myth has been largely debunked. A study published in the Journal of Bone and Mineral Research found that carbonated beverages, especially those that are water-based, have little to no effect on bone mineral density. The true culprit for calcium depletion is often found in the excessive consumption of phosphoric acid, which is present in many sodas but not typically in sparkling water.

Myth: Sparkling Water is Acidic and Damaging to Teeth

Concerns about dental health stem from the fact that carbonation increases acidity. While it's true that carbon dioxide (CO2) can form carbonic acid in water, giving it a lower pH, the effect on dental enamel is minimal. According to a study from the American Dental Association, the erosive potential of sparkling water is hundred times less than that of sugary soft drinks. Thus, while it’s slightly more acidic than still water, it is significantly less harmful to dental enamel than other carbonated soft drinks.

Fact: Carbonation Can Improve Digestion and Constipation

Some studies suggest that carbonated water may have benefits for digestion. For instance, a study in the European Journal of Gastroenterology & Hepatology showed that carbonated water improved both dyspepsia (indigestion) and constipation compared to tap water. The carbonation may stimulate the digestive system, aiding in the feelings of fullness and improving bowel movements.

Fact: Carbonated Sparkling Water is Hydrating

Another fact that needs emphasizing is the hydrating nature of sparkling water. Contrary to the belief that the diuretic effect of caffeine-containing beverages extends to sparkling water, it is just as hydrating as still water. This has been affirmed by numerous studies, such as one published in the Journal of the American College of Nutrition, indicating no significant difference in hydrating effects between carbonated and non-carbonated water.

Fact/Myth: Carbonation Affects Satiety

Some believe that the gas bubbles in sparkling water can create a feeling of fullness, which is both a fact and a myth depending on individual circumstances. A small study in the Journal of Nutritional Science and Vitaminology found that carbonated water may increase the feeling of satiety temporarily. However, this effect may vary greatly from person to person and does not appear to have a significant long-term impact on weight loss or appetite control.

As we fizzle through the misconceptions, it's clear that moderate consumption of sparkling water is likely not harmful due to its carbonation. It's essential, however, to distinguish sparkling mineral water from flavored or sweetened sparkling beverages, as added ingredients can alter health outcomes. For those who prefer their hydration with a little more sparkle, plain sparkling water remains a safe and enjoyable choice when consumed as part of a balanced diet.

Acidic Nature of Spindrift: Impact on Teeth and Digestion

When discussing the safety and health effects of Spindrift sparkling water, it's essential to consider its acidity. This aspect of Spindrift, or any carbonated beverage, can impact various aspects of health, particularly dental health and digestive functions.

Effect on Dental Health:

The acidity in Spindrift comes from its carbonation process, where carbon dioxide is dissolved in water, forming carbonic acid. While this gives the sparkling water its signature fizz, it also lowers the pH level, making the drink more acidic than plain water. According to a study published in the 'Journal of the American Dental Association,' regular exposure to acidic drinks can lead to enamel erosion over time. Dental enamel is the hard, outer layer of your teeth, and once it's eroded, it cannot regenerate.

However, it's important to note that the pH of Spindrift is still relatively moderate compared to soft drinks and other highly acidic beverages. Dental experts suggest that while sparkling waters like Spindrift are not as corrosive as sodas, consumers should still be cautious. Rinsing with plain water after consuming acidic drinks or drinking through a straw can help minimize contact with teeth and reduce the risk of enamel erosion.

Impact on Digestive Health:

As for digestion, the acidity of Spindrift can have both positive and negative effects. Some research suggests that slightly acidic drinks might aid in digestion by helping to break down food, which could be beneficial for individuals with certain digestive issues. On the flip side, for those with acid reflux or gastroesophageal reflux disease (GERD), acidic beverages might aggravate their condition.

Furthermore, the carbonation in sparkling waters can contribute to bloating and gas in some individuals. While not a severe health issue, it can cause discomfort and may not be suitable for those who are sensitive to such digestive disturbances.

In summary, while the acidity in Spindrift doesn't pose a significant threat to most people, certain individuals should be more mindful of their consumption, especially if they have pre-existing dental conditions or sensitive digestive systems. Moderation, as always, is key. Engaging in good dental hygiene practices and listening to your body's responses to acidic foods and beverages will allow you to enjoy Spindrift without undue concern.

When considering the effects of acidic beverages like Spindrift sparkling water, it's crucial to understand the balance between their refreshing nature and potential health impacts. By staying informed, you can make choices that suit your personal health needs without depriving yourself of the enjoyment that comes with a bubbly, flavorful drink.

Comparing Spindrift to Traditional Soda and Other Sparkling Waters

When evaluating the health implications of Spindrift sparkling water, it's essential to compare it to traditional soda beverages and other sparkling waters available in the market. This comparison offers a clearer perspective on where Spindrift stands in the spectrum of fizzy drinks concerning nutritional value, ingredients, and potential health effects.

Nutritional Content Comparison:

  • Traditional Soda: Often high in added sugars, with a can containing upwards of 39 grams of sugar or more, leading to a calorie count of about 140-180 calories. Soda generally offers no vitamins, minerals, or nutritional benefits.
  • Other Sparkling Waters: Usually contain zero calories, no sugars or sweeteners, and no artificial flavors. Some brands may have added minerals for taste but typically have little to no significant nutritional value.
  • Spindrift: Contains calories and sugars, but these come from real fruit juice used in the beverages. A can of Spindrift may have about 15 calories and 1-3 grams of sugar depending on the flavor, along with minor amounts of nutrients from the fruit juice.

Ingredient Quality Comparison:

  • Traditional Soda: Contains carbonated water, a high amount of added sugars (often high-fructose corn syrup), artificial flavors, color additives, and sometimes caffeine. These ingredients can contribute to an array of health issues such as obesity, tooth decay, and type 2 diabetes.
  • Other Sparkling Waters: Typically include carbonated water and may contain natural flavors. They are generally free from added sugars and artificial colors, making them a healthier choice than soda. However, some brands use artificial sweeteners to enhance taste without adding calories.
  • Spindrift: Made with carbonated water and real squeezed fruit, which acts as a natural flavoring and sweetener. Spindrift is free from artificial sweeteners, color additives, and preservatives, making it a more natural option among sparkling beverages.

Effects on Health:

  • Traditional Soda: The high sugar content can lead to weight gain, metabolic syndrome, and insulin resistance. Regular consumption is associated with increased risks of obesity, heart disease, and dental problems.
  • Other Sparkling Waters: Typically a healthier alternative to soda, as they do not contain sugars that lead to the aforementioned health issues. However, sparkling waters with added artificial sweeteners may still have an adverse effect on gut health and could potentially lead to sugar cravings and weight gain.
  • Spindrift: While it contains sugars, the amounts are minimal and come from natural sources. Consuming Spindrift can be considered a healthier choice than soda, especially when looking to reduce added sugar intake. However, due to its acidity from carbonation and fruit juice, it might still pose a risk for dental erosion if consumed excessively.

It's advisable to look beyond the bubbly sensation and consider the ingredients and their amounts when choosing your sparkling beverage. Spindrift, with its real fruit juice, offers a middle ground between the calorie and sugar-heavy sodas and the sometimes artificial nature of other sparkling waters. Nonetheless, moderation is key in maintaining balanced dietary habits.

Relevant research comparing the health effects of soda, sparkling water, and naturally flavored sparkling beverages such as Spindrift also provides insight into consumer choices. A study from the Journal of the American College of Nutrition suggests that replacing sugar-sweetened beverages with alternatives like sparkling water can aid in weight loss and improve metabolic health (source). Another study published in the American Journal of Clinical Nutrition indicates that even the consumption of drinks with low-calorie sweeteners should be done with caution due to potential associations with long-term weight gain and cardiovascular health issues (source).

Overall, Spindrift does appear to offer a healthier alternative to traditional sodas while providing a more authentic taste experience compared to some other sparkling waters, but it's important to consider individual dietary needs and health goals when incorporating it into your lifestyle.

Understanding the Role of Spindrift in Hydration and Overall Diet

Spindrift Sparkling Water is a beverage that has gained popularity for incorporating real fruit juice into its sparkling water, providing a hint of flavor. As you consider adding Spindrift to your diet either as a means of hydration or a refreshing treat, it’s important to understand how it fits into your overall nutritional intake.

Firstly, hydration is critical to our body's function, and the main source of hydration should ideally come from water. While Spindrift does contain water, it also has other components due to the addition of fruit juice, which may influence your hydration levels and dietary intake in various ways.

  • Caloric Intake: The real fruit juice in Spindrift adds a small amount of calories to the beverage. Although the calorie count is typically lower than in sugary sodas or fruit drinks, it’s still essential to account for these calories within the context of your total daily intake.
  • Sugar Content: Depending on the flavor, Spindrift can contain a varying amount of sugars. Natural sugars from fruit are generally considered healthier than added sugars, but the total sugar intake should be moderated as part of a balanced diet.
  • Nutritional Value: Unlike plain water, Spindrift provides some nutritional benefits due to the real fruit juice, such as vitamins and antioxidants. These nutrients can contribute positively to your diet, especially if they help you increase your water intake.
  • Hydration Balance: While Spindrift is hydrating, the added fruit juice can also increase the beverage's osmolality (the concentration of dissolved particles), which could theoretically alter the rate at which the liquid is absorbed. Still, for most people, Spindrift could be considered a hydrating choice, especially if it encourages increased water consumption.
  • Carbonation: The carbonation in Spindrift can be a plus for those who prefer the sensation of a fizzy drink, possibly leading to increased fluid intake for individuals who might not otherwise drink adequate amounts of still water.
  • Acidity: The citric acid from the fruit juice, as well as the carbonic acid from the carbonation, can affect dental health by potentially eroding tooth enamel over time. This is particularly relevant for those who sip on acidic beverages throughout the day.
  • Artificial Additives: Spindrift prides itself on not containing artificial sweeteners, preservatives, or additives. This can be a significant advantage for individuals looking to avoid such substances in their diet.

It's worth noting that the hydrating effect of beverages like Spindrift Sparkling Water can vary from person to person. Factors such as individual hydration needs, lifestyle, exercise levels, and dietary preferences play a role in determining whether Spindrift is an appropriate choice for hydration and how it fits into one's overall diet. Consulting with a healthcare provider or a dietitian can help tailor this choice to your specific needs.

Additionally, it is essential to look at ingredients and nutrition labels when selecting flavored sparkling waters. Some brands may add excessive amounts of sweeteners or other ingredients that can negate the benefits of hydration by introducing unnecessary dietary elements. In moderation, Spindrift can be a part of a healthy, hydrated lifestyle, especially when you are seeking something more flavorful than plain water.

In conclusion, while plain water is the gold standard for hydration, Spindrift Sparkling Water could play a role in maintaining hydration levels, provided that it is consumed in the context of a balanced and mindful dietary approach.

Frequently asked questions

The carbonation in Spindrift, along with its acidity from real fruit juice, might aggravate conditions like acid reflux or GERD in some individuals. Those with sensitive stomachs or digestive issues should be mindful when consuming carbonated beverages and assess their own tolerance levels.

Spindrift contains a small amount of natural sugars from real fruit, ranging from 1 to 3 grams per can which is significantly lower than the sugar content found in traditional sodas. While these sugars are part of the beverage's calorie content, moderate consumption is unlikely to contribute to weight gain, especially when compared to high-sugar beverages.

While Spindrift contains real fruit juice, which offers some vitamins and antioxidants, the quantities are much smaller than what you would get from consuming whole fruits. For optimal nutritional benefits, it's best to consume a variety of whole fruits in your diet in addition to enjoying Spindrift as a hydrating beverage.

Spindrift may be a suitable option for some people with diabetes due to its low sugar content, which is naturally sourced from fruit. However, it's important for those managing diabetes to monitor their overall carbohydrate intake, including sugars from beverages, and consult with their healthcare provider.

Ask a question about Spindrift Sparkling Water and our team will publish the answer as soon as possible.

Possible short-term side effects

  • increased dental erosion
  • blood sugar spikes
  • gastrointestinal discomfort
  • bloating and gas

Possible long-term side effects

  • tooth enamel erosion
  • potential impacts on gut health
  • aggravation of acid reflux symptoms

Commonly found in

  • flavored sparkling beverages
  • carbonated drinks

Ingredients to be aware of


  • provides hydration
  • contains vitamins and antioxidants
  • low-calorie option
  • no artificial sweeteners or preservatives
  • support for immune system
  • aids in digestion and constipation
  • natural flavoring without harmful chemicals

Healthier alternatives

  • plain water
  • water with natural fruit infusions
  • herbal tea
  • water with electrolytes for rehydration
  • unsweetened coconut water

Our Wellness Pick (what is this?)

Bubly Sparkling Water

  • Zero calories
  • No added sugar
  • Lime flavor variety
  • Convenient 18 pack
  • Refreshing taste
Learn More!

Thank you for your feedback!

Written by Diane Saleem
Published on: 11-28-2023
Last updated: 12-01-2023

Thank you for your feedback!

Written by Diane Saleem
Published on: 11-28-2023
Last updated: 12-01-2023

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