Sparkling water has become a staple in the beverage industry, with sales climbing steadily as more consumers turn away from soda and other sugary drinks. Supermarkets and wholesale clubs stock dozens of options, with brands like La Croix, San Pellegrino, Talking Rain, and Spindrift filling entire aisles. On the surface, these drinks appear to be the perfect compromise: no calories, no sugar, and the refreshing carbonation that makes them feel like a treat. However, behind the clean packaging and health-oriented marketing, many of these products contain hidden ingredients that most people never question. Understanding what is in sparkling water is essential for making better choices supporting long-term health.
What “Natural Flavors” Really Mean
The most concerning ingredient in many sparkling waters is deceptively simple: “natural flavors.” At first glance, the phrase sounds safe, even wholesome. After all, if something is natural, it must be harmless. Yet the reality is far more complicated. In the United States, a natural flavor is defined as anything extracted from a natural source, such as a fruit, vegetable, or animal product. That sounds reassuring until you realize the base ingredient can be altered extensively in a laboratory once extracted. Manufacturers often add solvents, emulsifiers, or preservatives to create a shelf-stable, marketable product. The result is a chemically engineered mixture that may have little in common with the fruit or herb it originally came from. When this blend becomes a can of sparkling water, consumers drink not freshly squeezed fruit essence but a processed chemical profile carefully designed to mimic a natural taste.
The Problem With Lack of Transparency
One of the most significant issues with natural flavors is the lack of disclosure. The Food and Drug Administration permits food and beverage companies to list these complex mixtures under a single label: “natural flavors.” Companies are not required to explain what specific plant or animal sources were used, how they were processed, or what other additives were involved. For consumers, this means there is no way to know whether a flavor comes from something as simple as a lemon peel or as questionable as a heavily processed chemical derivative. This ambiguity makes it nearly impossible for people to make informed decisions about what they consume daily. For individuals sensitive to additives or concerned about long-term health effects, this lack of transparency poses a significant problem.
How Additives Influence the Body
Although food safety authorities classify natural flavors as “generally recognized as safe,” that designation does not mean they are entirely harmless. Research into the long-term effects of consuming these additives regularly is still limited. Since sparkling water has become a daily ritual for many people, exposure can add up quickly.
One area of concern is the gut microbiome, which consists of trillions of bacteria that regulate digestion, immunity, mood, and metabolism. Even small amounts of chemical additives may disrupt this delicate ecosystem, potentially leading to bloating, irregular digestion, weakened immunity, and increased cravings. Another concern is the effect on the brain’s perception of flavor. Natural flavors mimic fruit without providing any nutrients that whole foods deliver. This can confuse taste receptors and increase the likelihood of craving highly processed or sweet foods, making it harder to maintain balanced eating habits.
Popular Brands That Rely on Natural Flavors
Despite marketing themselves as clean and guilt-free, many well-known sparkling water brands rely heavily on natural flavors.
La Croix, one of the most recognizable names in the category, emphasizes its zero-calorie, zero-sodium profile. Yet each can is flavored with unspecified natural flavors, meaning consumers drink a processed blend every time they reach for one.
San Pellegrino, often marketed as a premium Italian choice, follows the same approach in its flavored varieties. Despite its elegant image, the fruit notes come from the same lab-created flavor compounds.
Talking Rain, which offers options like Peach Nectarine, also highlights refreshing fruit profiles, yet none come from real juice. Across the board, if “natural flavors” are listed on the label, the beverage contains chemical blends far from the real fruit many people assume they are getting.
The Safer Alternative Found at Costco
Not every sparkling water brand follows this formula. At retailers like Costco, one notable exception is Spindrift. Unlike its competitors, Spindrift flavors its drinks with real fruit juice. The ingredient list is refreshingly short and transparent: carbonated water and actual fruit juice. This means the taste comes from real food ingredients rather than chemical imitations. While Spindrift contains small amounts of natural sugars from the fruit, these are not artificial additives but part of the whole food source. In this case, the presence of natural sugars signals authenticity rather than a drawback. For people seeking a sparkling water that avoids the hidden pitfalls of natural flavors, Spindrift offers a far safer and more transparent choice.
Why Everyday Choices Add Up
Some may argue that natural flavors are used in tiny amounts and therefore do not matter. While the concentrations may be low, the real issue is the frequency of exposure. Many people drink multiple cans of sparkling water daily, believing it to be a healthy substitute for soda or juice. Over time, that consistent intake introduces repeated additives into the body. While no immediate side effects may appear, the long-term influence on digestion, metabolism, and cravings should not be overlooked. The body functions best when nourished by whole foods and clean water, not synthetic substitutes. By consistently choosing beverages with additives over those made from real ingredients, small daily compromises can accumulate into larger health concerns over the years.
Tips for Choosing Better Sparkling Water
Making informed decisions about sparkling water requires a careful look at ingredient labels. The first rule of thumb is to avoid products listing “natural flavors.” Instead, seek options using real fruit juice or other transparent flavoring methods. Be cautious of drinks that taste like fruit yet claim to contain zero calories, as this is often a giveaway that the flavor is chemically engineered. Another helpful guideline is moderation. Even with clean brands like Spindrift, sparkling water should complement, not replace, plain filtered water in the daily diet. Variety is also essential, since relying too heavily on any single-flavored beverage may skew the body’s natural balance.
Making Sparkling Water at Home
One of the most reliable ways to ensure a clean, healthy sparkling water is to make it at home. A simple carbonator machine can transform filtered water into fizzy water in seconds, giving you complete control over what goes into your drink. From there, adding natural flavor is easy and customizable. Fresh lemon, lime, or orange slices can provide a refreshing citrus profile. Crushed berries such as blueberries, strawberries, or raspberries add natural sweetness and antioxidants. Herbs like mint, basil, or rosemary contribute an aromatic twist that makes homemade sparkling water feel special. A 100% organic juice splash can be added for a slightly richer flavor. Not only does this eliminate the risks of hidden chemicals, but it also allows for endless creativity in flavor combinations.
Long-Term Health Benefits of Choosing Wisely
Avoiding unnecessary additives supports a healthier gut microbiome, more stable digestion, and a reduced likelihood of cravings for processed foods. It also helps maintain more explicit mental focus and steadier energy levels, since the body is not working to process unnecessary chemical compounds. Over time, these consistent choices align with broader health goals such as reducing inflammation, supporting immune resilience, and maintaining metabolic balance. Looking at something as seemingly simple as sparkling water, it becomes clear that even everyday habits play a decisive role in overall wellness.
The Bottom Line
Sparkling water is not inherently harmful, but not all products are equally supportive of health. Many popular brands, including La Croix, San Pellegrino, and Talking Rain, rely on natural flavors, which are chemically engineered blends hidden behind a misleading name. While these drinks may appear harmless, long-term consumption can affect digestion, cravings, and overall well-being. The better alternatives are beverages that use real fruit juice, such as Spindrift, or homemade sparkling water infused with fresh ingredients. Ultimately, clean hydration comes from choosing products with transparent labels and avoiding unnecessary additives.
References:
- Goodman, M. J. (2017). The “natural” vs. “natural flavors” conflict in food labeling: A regulatory viewpoint. Food and Drug Law Journal, 72(1), 78–102. PMID: 29140655
- Hossain, M. S., Wazed, M. A., Asha, S., Hossen, M. A., Fime, S. N. M., Teeya, S. T., Jenny, L. Y., Dash, D., & Shimul, I. M. (2025). Flavor and well-being: A comprehensive review of food choices, nutrition, and health interactions. Food Science & Nutrition, 13(5), e70276. https://doi.org/10.1002/fsn3.70276
- Murley, T., & Chambers, E., 4th. (2019). The influence of colorants, flavorants, and product identity on perceptions of naturalness. Foods, 8(8), 317. https://doi.org/10.3390/foods8080317