Are Sparkling Waters Good for Hydration? A Complete Guide

December 7, 2025 •

4 min read

According to a 2016 study co-authored by Professor Ronald Maughan, sparkling water is just as hydrating as regular water, proving the bubbles do not interfere with fluid absorption. For many, the crisp effervescence of sparkling water is a more appealing way to reach daily hydration goals compared to plain, still water.

Quick Summary

An in-depth look at whether sparkling water provides effective hydration. This guide compares it with still water, detailing the different types of carbonated water, and explains the benefits and potential downsides. It also offers advice on selecting the healthiest bubbly options.

Key Points

Hydrates Effectively: Unsweetened sparkling water is just as hydrating as still water, based on scientific studies like the Beverage Hydration Index.
Better Hydration for Some: The effervescence of sparkling water can make it a more enjoyable and refreshing option for those who find still water boring, potentially leading to increased overall fluid intake.
Healthy Soda Alternative: It serves as a calorie-free, sugar-free substitute for sugary sodas, helping to reduce sugar intake and aiding in weight management.
Supports Digestion: For some, the carbonation in sparkling water can help with indigestion, constipation, and promote a feeling of fullness.
Dental Health Considerations: While plain sparkling water is far less harmful than sugary drinks, its mild acidity should be managed by rinsing your mouth or drinking with meals.
Watch for Added Ingredients: Not all sparkling waters are the same. Check labels to avoid those with added sugars, artificial sweeteners, or excessive sodium.
Choose Still During Workouts: During strenuous exercise, still water may be a better option to avoid potential bloating or discomfort from carbonation.
Personal Preference Matters: Ultimately, the best water for hydration is the one you will drink consistently and enjoy.

Debunking the Myth: Sparkling Water is Just as Hydrating

For years, a popular misconception has suggested that sparkling water is not as hydrating as its still counterpart. The belief often stems from the carbonation itself, with some thinking the bubbles somehow lessen the water's hydrating power or cause bloating that makes you drink less. However, scientific research has repeatedly debunked this myth, confirming that unsweetened sparkling water is equally effective at hydrating the body. A notable 2016 study on the Beverage Hydration Index (BHI), which measures how long a fluid stays in the body, found that sparkling water performed identically to still water. The key takeaway is that at its core, sparkling water is simply H2O infused with carbon dioxide, and the addition of gas does not change its fundamental ability to hydrate.

The Science Behind Hydration

To understand why the bubbles don't matter, it's important to grasp the basics of how our bodies process water. Hydration occurs when water is absorbed into the bloodstream from the digestive tract. Carbonation doesn't inhibit this process; the bubbles are mostly released from the stomach as gas, and the pure water content continues its journey to hydrate cells. The mild acidity caused by carbon dioxide is also not a factor in hydration effectiveness, unlike the high sugar and sodium content in other beverages that can have a dehydrating effect.

Sparkling Water vs. Still Water: A Comparison

While both options are equally hydrating, your choice often comes down to personal preference, the context of consumption, and potential side effects like bloating for sensitive individuals.


Feature	Sparkling Water	Still Water
Hydration	Just as effective as still water.	The standard for hydration.
Taste	Fizzy and crisp, can be more appealing to some.	Plain, smooth, and neutral.
Digestion	May aid digestion and relieve indigestion in some.	Gentle on the digestive system.
Satiety	Bubbles may promote a feeling of fullness.	Provides hydration without added volume or gas.
Potential Downside	Can cause bloating or gas in sensitive individuals.	Can be perceived as boring, leading to lower intake for some.

The Different Types of Bubbly Water

Not all carbonated drinks are created equal, and it's vital to differentiate between them to make healthy choices. Reading labels is crucial to avoid unwanted sugars or artificial ingredients.

Sparkling Mineral Water: Sourced from underground springs and naturally carbonated, it contains minerals like calcium, magnesium, and sodium.
Seltzer Water: Plain water that has been artificially carbonated. It contains no added minerals or salts.
Club Soda: Artificially carbonated water with added mineral salts like sodium bicarbonate and potassium sulfate, which can give it a slightly salty flavor.
Tonic Water: Carbonated water with added quinine and typically contains a significant amount of sugar. Due to its high sugar content, it is not a good choice for hydration.

Practical Tips for Healthy Sparkling Hydration

Incorporating sparkling water into your routine can be an enjoyable way to stay on top of your daily fluid intake. Consider these tips to ensure you're making the healthiest choice.

Choose Unsweetened Options

To reap the full hydration benefits, stick to plain or naturally flavored sparkling water without added sugars, syrups, or artificial sweeteners. Added sugars can increase caloric intake and negate health benefits, while some artificial sweeteners may cause stomach upset.

Be Mindful of Dental Health

Plain sparkling water poses very little risk to tooth enamel compared to sugary sodas. However, its mild acidity is something to be aware of. To minimize potential effects on tooth enamel, experts suggest drinking sparkling water with meals or rinsing your mouth with plain water afterward.

Listen to Your Body

While sparkling water works for many, some may experience bloating or discomfort from the carbonation. If you find yourself drinking less because of these side effects, a mix of still and sparkling water can be a better strategy to maintain optimal fluid intake.

Consider the Context

During a workout or intense physical activity, still water is often recommended for faster, easier absorption without the potential for gas or bloating. For everyday consumption or as a refreshing substitute for soda, sparkling water is an excellent option.

Conclusion

In summary, the science is clear: plain, unsweetened sparkling water is just as good for hydration as regular, still water. The choice between the two boils down to personal preference. For those who find plain water unexciting, the crisp, bubbly texture of sparkling water can be a game-changer, encouraging higher overall fluid consumption. To ensure you're making the healthiest choice, always opt for varieties without added sugars or artificial sweeteners. By understanding the science and knowing the different types, you can confidently integrate sparkling water into a healthy, hydrated lifestyle. The key is simply finding the water you will enjoy drinking most, whether that's still, sparkling, or a combination of both.

For more detailed scientific information on beverage hydration, see the study by Maughan et al.: https://pubmed.ncbi.nlm.nih.gov/26702122/

Frequently Asked Questions

Flavored sparkling water is just as hydrating as plain sparkling water, as long as it contains no added sugars or artificial sweeteners. Always check the label to ensure you are drinking a healthy, hydrating beverage.

Yes, some people may experience bloating or gas from the carbonation in sparkling water. If you are sensitive to carbonated drinks, it may be better to drink still water to avoid discomfort.

Sparkling mineral water, which comes from a natural source, contains naturally occurring minerals like calcium and magnesium. It is equally hydrating, but the added minerals can offer minor nutritional benefits and replenish electrolytes lost through sweating.

Plain sparkling water has no negative effect on bone density. Concerns about bone health are typically linked to sugary cola consumption, not the carbonation itself.

Yes, it is generally safe to drink unsweetened sparkling water daily as part of your fluid intake. Just be mindful of any digestive discomfort or dental considerations, and choose plain varieties.

For immediate rehydration after strenuous exercise, still water is often a better choice. The carbonation in sparkling water can cause bloating, which might make it uncomfortable to drink in large quantities.

The carbonation in sparkling water can create a feeling of fullness, which may help curb appetite and potentially aid in weight management. This is because the bubbles take up space in the stomach.