Can I Count Sparkling Water in My Daily Water Intake?

January 3, 2026 •

4 min read

According to a study reported in the American Journal of Clinical Nutrition, sparkling water is as effective for hydration as regular still water. This means you can confidently count sparkling water in your daily water intake, making it a great alternative for those who find plain water unappealing.

Quick Summary

Sparkling water, free from added sugars, is just as hydrating as still water and counts towards your daily fluid needs. It can be a healthy alternative to sugary drinks, though considerations for dental health and potential bloating exist.

Key Points

Hydration Equivalence: Unsweetened sparkling water hydrates your body just as effectively as still water, so it fully counts toward your daily fluid intake.
Additives Matter: Only plain, unsweetened varieties are recommended. Flavored sparkling waters often contain added sugars, artificial sweeteners, or acids that can harm teeth and add unnecessary calories.
Consider Dental Health: The carbonic acid in sparkling water can be mildly erosive to enamel over time, though it is far less damaging than soda. Drinking plain water and using a straw can help mitigate this.
Manage Bloating: Carbonation can cause bloating and gas for some individuals. If you experience discomfort, consider moderating your sparkling water consumption and alternating with still water.
Best for Palate Fatigue: If you struggle to drink enough plain water due to a dislike of its taste, sparkling water can be a refreshing and appealing alternative that helps you stay hydrated.
Better than Soda: Unsweetened sparkling water is a healthy substitute for sugary soft drinks, providing the satisfaction of carbonation without the negative health consequences.

The Science of Sparkling Water and Hydration

The fundamental truth about sparkling water is that its primary component is, and has always been, pure water, also known as H2O. The effervescence comes from dissolved carbon dioxide gas, which does not diminish the water's hydrating properties. Research conducted at Loughborough University measured the Beverage Hydration Index (BHI) of various drinks, and the results clearly showed that plain sparkling water has the same hydration index as still water. The BHI compares a beverage's ability to retain fluid in the body relative to still water, and in this case, the two were on par.

Factors to Consider with Sparkling Water Intake

While unsweetened sparkling water is a perfectly acceptable way to meet your hydration goals, there are several nuances to keep in mind. The type of sparkling water, the presence of additives, and individual tolerance all play a role in its overall health impact.

Added Sugars and Sweeteners: Many flavored sparkling waters contain added sugars, artificial sweeteners, or other caloric ingredients. These negate the benefits of hydration and can contribute to weight gain and tooth decay, much like sugary sodas. Always check the nutrition label for added ingredients.
Dental Health: The carbonation process creates carbonic acid, which makes sparkling water slightly more acidic than still water. While far less erosive than sugary soft drinks, frequent, prolonged exposure to this acidity can potentially wear down tooth enamel over time. Plain sparkling water is less of a concern than flavored varieties, especially citrus-flavored ones which contain additional citric acid.
Digestive Comfort: The carbon dioxide in sparkling water can cause some individuals to experience bloating, gassiness, or burping. For those with sensitive digestive systems, particularly individuals with conditions like Irritable Bowel Syndrome (IBS), excessive carbonation can exacerbate symptoms.
Sense of Fullness: The fizz from the bubbles can make some people feel full faster, potentially causing them to drink less overall throughout the day compared to drinking still water. If your goal is to consume a high volume of fluids quickly, still water may be more efficient.

Plain Sparkling Water vs. Other Carbonated Drinks

It is crucial to distinguish between unsweetened sparkling water and other carbonated beverages. The health effects differ dramatically, and not all fizzy drinks are created equal.

Sparkling Mineral Water: Naturally carbonated mineral water is sourced from springs and contains minerals like sodium, calcium, and magnesium. These added minerals can even slightly increase its hydrating potential.
Club Soda & Seltzer: Both are artificially carbonated waters. Seltzer is just water and CO2, while club soda typically has added minerals like sodium bicarbonate or potassium sulfate for flavor. For hydration purposes, these are comparable to regular sparkling water, as long as no sugar is added.
Tonic Water: This is a type of carbonated water that contains added sweeteners and quinine, meaning it should not be treated as a simple hydrating beverage.
Soda/Soft Drinks: These are loaded with sugar, high-fructose corn syrup, and phosphoric acid, which are highly corrosive to tooth enamel and linked to a host of health issues, including obesity and Type 2 diabetes. They are not a healthy substitute for water.

Comparison Table: Sparkling Water vs. Still Water


Feature	Plain Sparkling Water	Plain Still Water
Hydration	Equally effective.	The standard for hydration.
Taste/Appeal	Satisfying fizz, appeals to those bored by flat water.	Neutral taste, easily consumable in large quantities.
Dental Impact	Minimally erosive due to carbonic acid; risk increases with added flavors.	Neutral pH, no erosive effect on enamel.
Digestive Effect	Can cause bloating or gas for some individuals.	Does not cause bloating or gas.
Cost	Can be more expensive than tap water, depending on the source.	Often the most cost-effective option for hydration.
Absorption Rate	May be absorbed slightly slower due to the carbonation.	Absorbed rapidly by the body.

Tips for Incorporating Sparkling Water into Your Routine

If you prefer the taste of sparkling water, here are some tips to make it a healthy part of your daily hydration strategy:

Opt for Plain, Unsweetened: Stick to varieties with no added sugars, sweeteners, or artificial flavors to maximize health benefits.
Mix it Up: Don't rely solely on sparkling water. Alternate between still and sparkling to get the best of both worlds, especially if you experience bloating.
Add Natural Flavor: Enhance plain sparkling water with a slice of fresh fruit, cucumber, or herbs like mint for flavor without added sugars.
Drink with Meals: Enjoying sparkling water during a meal can help neutralize its acidity due to increased saliva production, which protects tooth enamel.
Use a Straw: For those concerned about dental erosion, drinking through a straw can minimize direct contact between the carbonated water and your teeth.

Conclusion

To definitively answer the question, "Can I count sparkling water in my daily water intake?"—yes, you absolutely can. For most healthy adults, unsweetened sparkling water is just as hydrating as its still counterpart and is a far better choice than sugary sodas or juices. However, personal preference, digestive sensitivities, and dental health considerations mean that moderation and a mindful approach are key. By choosing plain, unsweetened options and varying your fluid sources, you can successfully incorporate sparkling water into a healthy, hydrated lifestyle. For the latest research on beverage hydration, you can explore resources from reliable sources, such as the National Institutes of Health.

How the National Institutes of Health supports this conclusion

The National Institutes of Health (NIH) is referenced multiple times in the search results and confirms that unsweetened, non-flavored sparkling water is a healthy and effective way to hydrate, just as regular water is. They highlight the risks associated with sugar and acid in other carbonated beverages while maintaining that plain sparkling water poses minimal risk, supporting the overall conclusion of this article.

Frequently Asked Questions

No, sparkling water does not dehydrate you. The carbon dioxide in the water does not affect its hydrating properties, and studies show it is just as hydrating as regular water.

While the water base is hydrating, flavored varieties often contain added sugars, acids, or sweeteners that can be unhealthy and harmful to your teeth. For optimal health and hydration, it is best to stick to plain, unsweetened sparkling water.

Plain, unflavored sparkling water is mildly acidic due to carbonation, but is far less erosive than soda or fruit juice. Flavored sparkling water, especially with citrus, increases the risk of enamel erosion. To minimize risk, drink in moderation, use a straw, and rinse with plain water afterward.

For some people, the carbon dioxide gas in sparkling water can lead to bloating or gas. If you are prone to these issues or have a sensitive digestive system, you may want to limit your intake.

Yes, sparkling mineral water is naturally carbonated and contains minerals like sodium, calcium, and magnesium from its source. Other types of sparkling water, like seltzer, are artificially carbonated. Plain mineral water is a healthy choice, though those with kidney issues should monitor sodium content.

There is no universally prescribed limit, but for most people, 1 to 3 glasses of unsweetened sparkling water per day is generally considered safe and healthy. The best approach is to listen to your body and adjust your intake if you experience any discomfort.

Yes. Still water is often preferred during exercise because the carbonation can cause bloating and discomfort. Additionally, still water may be more efficient for rapid, high-volume fluid consumption.