Are Seltzers Good for Hydration? The Truth About Bubbly Water

December 19, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, sugary drinks are the leading source of added sugars in the American diet, and many people have turned to seltzers as a healthier alternative. But are seltzers good for hydration, or is their bubbly nature less effective than regular water? The answer, for plain seltzer, is a definitive yes.

Quick Summary

Plain seltzer is just as hydrating as regular water, though the carbonation can affect some people differently. It can be a great alternative to sugary drinks to help increase fluid intake, but be mindful of flavored varieties with added sugars, sodium, or artificial ingredients. Consider individual tolerance and potential effects on dental health.

Key Points

Equally Hydrating: Plain seltzer, which is just water with carbon dioxide, hydrates the body just as effectively as still water.
Avoid Sugars: For maximum health benefits, choose plain or naturally flavored seltzers without any added sugar, artificial sweeteners, or excess sodium.
Good for Digestion: Carbonated water may aid in digestion and relieve constipation for some people, and the bubbles can create a feeling of fullness.
Watch for Dental Erosion: Due to its slight acidity, excessive consumption of seltzer, especially flavored varieties with citric acid, can potentially affect tooth enamel over time.
Listen to Your Body: If you experience bloating, gas, or digestive issues from the carbonation, it may be best to moderate your seltzer intake and alternate with still water.
Hard Seltzer is Not Hydrating: Alcoholic seltzers contain a diuretic and are not a substitute for water for hydration purposes.

Seltzer vs. Still Water: The Hydration Breakdown

At its core, seltzer is simply water infused with carbon dioxide gas. Because of this fundamental similarity, plain, unsweetened seltzer and regular still water are equally effective for hydration. The body processes and absorbs the H₂O content in the same way, helping you replenish fluids and maintain optimal bodily functions.

The Allure of Bubbles

For many, the fizzy texture and refreshing sensation of seltzer make drinking water a more enjoyable experience. This can be a game-changer for individuals who find plain water boring and struggle to meet their daily fluid goals. By offering a satisfying alternative to sugary soft drinks, seltzer can help people transition to a healthier hydration routine.

The Importance of Ingredients

Not all seltzers are created equal. The key to ensuring your seltzer is good for hydration and overall health lies in its ingredients. Opting for plain or naturally flavored seltzers without added sugars, sodium, or artificial sweeteners is crucial. Many commercial flavored seltzers contain natural or artificial flavors, and some even include citric or phosphoric acid, which can lower the pH and potentially erode tooth enamel over time with excessive consumption.

How Carbonation Affects Hydration Intake

While the hydrating effect is the same, the carbonation itself can influence how much you drink. Some people may feel full or bloated after consuming carbonated beverages, which might cause them to drink less overall. In this case, still water might be a better choice, especially during strenuous physical activity when you need to consume large volumes of fluid quickly without feeling bloated. Conversely, for those who find the bubbles more palatable, seltzer could encourage them to drink more than they would of still water.

Potential Side Effects of Overconsumption

Despite its benefits, drinking seltzer excessively can have some side effects. As mentioned, the carbonation can lead to bloating, burping, or intestinal discomfort, particularly for those with sensitive digestive systems or conditions like irritable bowel syndrome (IBS). The mild acidity from carbonation can also pose a risk to tooth enamel, especially with frequent sipping throughout the day. To mitigate this risk, dentists recommend drinking seltzer with meals or using a straw.

Comparison: Seltzer vs. Other Beverages for Hydration


Beverage Type	Hydration Efficacy	Sugar Content	Calorie Count	Key Considerations
Plain Seltzer	Excellent (same as still water)	None	Zero	Watch for flavorings and additives; can cause bloating in some.
Still Water	The gold standard	None	Zero	May be less appealing to some but is absorbed quickest.
Sugary Soda	Poor (can cause dehydration)	High	High	Contributes to health issues like weight gain and dental decay.
Hard Seltzer	Poor (contains diuretic alcohol)	Variable	Variable	Alcohol promotes dehydration; not for primary hydration.
Sports Drink	Excellent (with electrolytes)	High	Variable	Best for high-intensity exercise; not ideal for daily use due to sugar.
Fruit Juice	Good, but with cautions	High	High	High sugar content can hinder hydration and add calories.

Conclusion: Seltzer Is a Smart Hydration Tool (with Caveats)

So, are seltzers good for hydration? The simple answer is yes, as long as it's the right kind of seltzer. Plain, unsweetened seltzer is just as hydrating as regular water and serves as an excellent alternative for those who prefer some fizz. It's a much healthier choice than sugary sodas or other calorie-laden beverages and can help you meet your daily fluid requirements. However, it is essential to be a label reader. Always opt for options without added sugars, artificial sweeteners, or excessive sodium. Moderation is key to avoiding potential side effects like bloating and dental erosion. By being mindful of the ingredients and your own body's response, seltzer can be a beneficial and enjoyable part of your overall hydration strategy.

Visit the Food Network for more health tips on beverages.

Frequently Asked Questions

Yes, flavored seltzer can still be hydrating, provided it contains no added sugars or artificial sweeteners. The key is to check the label for simple ingredients. If it helps you drink more water throughout the day, it's a great option.

Plain seltzer is nutritionally similar to regular water and can count toward your daily fluid intake. However, regular tap water often contains fluoride, which is beneficial for dental health, so it's a good idea to drink both.

Plain seltzer is mildly acidic due to the carbonation, but it is far less harmful than sugary sodas. For those concerned about tooth enamel, drinking in moderation, using a straw, or rinsing with plain water afterward are recommended strategies.

The carbonation in seltzer can cause gas and bloating in some people, especially if they have a sensitive digestive system or conditions like IBS. For others, it has no adverse effect. It’s important to pay attention to how your body reacts.

No, hard seltzer is not hydrating. Like any alcoholic beverage, it acts as a diuretic and can lead to dehydration. It should not be used as a primary source of hydration.

There is no scientific evidence to suggest that drinking plain seltzer water negatively affects bone mineral density. Concerns about bone loss are typically linked to dark colas containing phosphoric acid, not carbonated water.

By substituting high-calorie, sugary drinks with zero-calorie seltzer, you can reduce your overall calorie intake. The carbonation may also help you feel fuller, which can reduce snacking.