Can I count sparkling water as my water intake? The surprising truth about hydration

October 9, 2025 •

4 min read

According to a study published in the American Journal of Clinical Nutrition, plain sparkling water is just as hydrating as regular still water. This dispels the common myth that bubbles reduce hydration and makes bubbly water a valid alternative for meeting daily fluid goals.

Quick Summary

Plain, unsweetened sparkling water is equally as hydrating as regular water and contributes to daily fluid intake. Key factors like added sugar, citric acid, and mineral content differentiate various types, impacting dental health and digestion.

Key Points

Equally Hydrating: Plain sparkling water hydrates just as effectively as still water; the bubbles do not diminish its hydrating power.
Check for Additives: For a truly healthy choice, opt for unsweetened, unflavored sparkling water and avoid versions with added sugars, artificial sweeteners, or excessive sodium.
Moderation for Dental Health: While less harmful than soda, sparkling water's slight acidity can be a factor. Drink it in moderation, preferably with meals, and consider using a straw to protect tooth enamel.
Listen to Your Body: If you experience bloating or digestive discomfort, you may want to limit or avoid sparkling water. Still water is often recommended during intense exercise to prevent potential bloating.
A Great Alternative: If you struggle to drink enough plain water, unsweetened sparkling water can be a highly effective and enjoyable way to increase your daily fluid intake.

Is sparkling water as hydrating as still water? The science of fizz

For many, the idea that carbonated water is less hydrating than still water is a persistent myth. However, research has proven this to be untrue. At its core, plain sparkling water is simply water infused with carbon dioxide gas, and the presence of bubbles does not alter its fundamental hydrating properties. A 2016 study published in the American Journal of Clinical Nutrition found that plain water and seltzer water had the same beverage hydration index (BHI), a measure of how well a drink hydrates the body. For those who find plain water unappealing, sparkling water can be a game-changer, making it easier and more enjoyable to meet daily fluid intake recommendations. This is particularly useful for people transitioning away from sugary sodas, as it provides a satisfying fizz without the empty calories.

The crucial distinction: What's in your sparkling water?

Not all fizzy drinks are created equal. To ensure your choice is genuinely beneficial for your hydration, it's critical to understand the different types and what they contain. Plain seltzer or carbonated water, with no additives, is the purest form and the best option. But other popular carbonated drinks vary significantly:

Club Soda: Similar to seltzer, but with added minerals like sodium bicarbonate and potassium sulfate, which can give it a slightly salty taste.
Sparkling Mineral Water: Sourced from natural springs or wells, it contains a variety of minerals depending on the source. It can be naturally carbonated or have carbon dioxide added.
Tonic Water: Contains added sugar and quinine, making it a soft drink rather than a healthy hydration option.
Flavored Sparkling Water (with additives): Flavors can come from natural sources or added ingredients like citric acid. Some brands, especially those not specifying zero sugar, might contain sweeteners. Always check the label.

The fine print: Dental health and digestion

While unsweetened sparkling water is a healthy choice for hydration, there are a few considerations to keep in mind, especially regarding long-term consumption.

Dental concerns

Carbonation makes sparkling water slightly more acidic than still water, forming carbonic acid. However, the American Dental Association and other studies conclude that plain, unsweetened sparkling water is minimally erosive and poses little risk to tooth enamel, especially when compared to sugary and fruit-juice-flavored drinks. Flavored sparkling waters, particularly those with added citric acid for a tart taste, can be more acidic and increase the risk of enamel erosion over time. To protect your teeth, follow these simple tips:

Drink plain sparkling water over flavored options.
Use a straw to minimize direct contact with tooth enamel.
Drink with meals, as chewing stimulates saliva production, which helps neutralize acids.
Don't sip all day; drink in one sitting instead.
Rinse your mouth with still water after drinking.

Digestive side effects

For some individuals, the carbonation in sparkling water can lead to gastrointestinal discomfort. The added gas can cause bloating, gas, and a feeling of fullness, which might reduce overall fluid intake. However, for others, carbonated water has been shown to aid digestion and relieve symptoms of indigestion or constipation. If you have a sensitive stomach or conditions like irritable bowel syndrome (IBS), it may be best to stick with still water or monitor your intake.

Making the best hydration choice for you

The best hydration choice is often the one you'll drink consistently throughout the day. While plain water is the gold standard, unsweetened sparkling water is an excellent alternative if the fizz encourages you to drink more. Below is a comparison to help you choose the best option for your needs.


Feature	Plain Still Water	Plain Sparkling Water	Sugary Soda/Tonic Water
Calories	0	0	High
Sugar Content	0	0	High
Hydration	Excellent	Excellent	Poor (due to sugar and additives)
Acidity (Dental Impact)	Neutral pH (safest)	Slightly acidic (minimal risk)	Highly acidic (significant risk)
Digestive Impact	Neutral	May cause bloating for some, aid digestion for others	Often contributes to poor gut health due to sugar
Best For	All-day hydration, intense exercise	A refreshing alternative to plain water	Very limited consumption (if at all)

Conclusion

Ultimately, the answer to "Can I count sparkling water as my water intake?" is a resounding yes, as long as you choose a plain, unsweetened variety. Scientific studies confirm its hydrating power is on par with still water. The key is to be a label-reader, avoiding products with added sugars, artificial sweeteners, and excessive sodium. By making smart choices, you can use sparkling water as a tool to boost your daily fluid intake, transition away from less-healthy beverage choices, and enjoy a refreshing, bubbly twist on your hydration routine.

Frequently Asked Questions

Yes, flavored sparkling water without added sugar or artificial sweeteners is just as hydrating as regular water. The flavor itself doesn't affect hydration, but always check the label for hidden sugars or caloric ingredients.

Plain sparkling water is only slightly more acidic than still water and poses a minimal risk to tooth enamel. However, flavored varieties, especially those with citric acid, are more acidic and can contribute to enamel erosion over time. Rinsing your mouth with plain water afterward can help mitigate this.

No, this is a myth. Research has shown that plain sparkling water does not negatively affect bone density. The misconception likely stems from studies linking sugary cola consumption to lower bone mineral density, not carbonation itself.

For some people, the carbonation in sparkling water can cause gas and bloating. If you find this is the case for you, you may want to limit your intake or stick to still water, particularly during exercise.

As long as you are choosing an unsweetened and unflavored variety, sparkling water can replace still water as part of your daily fluid intake. It provides the same hydration benefits and can be a more enjoyable way to stay hydrated.

Seltzer is plain water artificially carbonated. Club soda has added minerals like sodium bicarbonate. Sparkling mineral water comes from a natural spring or well and contains naturally occurring minerals, and may be naturally or artificially carbonated.

No, tonic water is not the same. It contains added sugar and a bitter substance called quinine, and should not be used as a replacement for still or plain sparkling water for daily hydration.