Can I replace soda with sparkling water for better hydration?

January 11, 2026 •

4 min read

According to the Centers for Disease Control and Prevention, sugary drinks are a leading source of added sugars in the American diet, contributing to health issues like obesity and type 2 diabetes. Making the transition from sugary sodas to a healthier alternative can feel challenging, but sparkling water offers a viable and satisfying solution for many.

Quick Summary

Replacing sugary sodas with sparkling water can boost hydration and reduce your sugar intake. Plain, unsweetened options provide a fizzy sensation without empty calories or artificial ingredients, while still offering excellent hydration.

Key Points

Hydration: Unsweetened sparkling water is just as hydrating as regular water and an excellent alternative to sugary sodas.
Weight Management: Swapping high-calorie soda for zero-calorie sparkling water can help reduce overall calorie intake and support weight loss goals.
Reduced Sugar Intake: This is a direct way to eliminate a major source of added sugars and artificial ingredients from your diet, improving overall health.
Digestive Health: The carbonation in sparkling water can help alleviate indigestion and constipation for some individuals.
Dental Care: Plain sparkling water is far less damaging to tooth enamel than acidic, sugary sodas, though dentists recommend moderation and using a straw.
Customizable Flavor: Adding natural ingredients like fruit, herbs, or a splash of 100% juice can create a flavorful and healthy alternative to commercial sodas.

The Health Impact of Soda vs. Sparkling Water

For years, health experts have cautioned against the excessive consumption of sugary sodas due to their links to various health problems. A typical can of cola can contain upwards of 30 grams of added sugar, which contributes significantly to daily calorie intake without offering any nutritional value. The high acidity and sugar content are also notorious for causing tooth decay and enamel erosion. While diet sodas offer a calorie-free alternative, they contain artificial sweeteners and chemicals that can have other adverse health effects and may not provide adequate hydration.

Sparkling water, on the other hand, is a much simpler beverage. Plain, unsweetened varieties are just water infused with carbon dioxide. It provides the satisfying fizz of a soda without the sugar, calories, or artificial ingredients. This makes it a smart swap for anyone looking to reduce their sugar consumption and support their overall health goals.

Benefits of Choosing Sparkling Water

Superior Hydration: Plain sparkling water is just as hydrating as still water, helping you meet your daily fluid intake requirements. If the bubbles make drinking water more enjoyable, you are more likely to stay properly hydrated.
Weight Management: By eliminating the high-calorie, sugar-laden sodas from your diet, you naturally reduce your overall calorie intake. The carbonation can also create a temporary feeling of fullness, which may help curb cravings and reduce overeating.
Improved Digestion: Some research suggests that sparkling water can help with indigestion and may relieve constipation. The effervescence can stimulate digestive processes and promote better bowel function in some individuals.
Better for Your Teeth (with caveats): While plain sparkling water is mildly acidic, it is significantly less harmful to tooth enamel than sugary sodas. However, flavored varieties with added citric acid can increase acidity, so dentists often recommend plain options and drinking with a straw.

Making the Switch: Practical Tips

Switching from a daily soda habit to sparkling water can be a big change. Here are some tips to make the transition easier and more enjoyable:

Start Gradually: Don't feel pressured to quit soda cold turkey. Begin by replacing just one sugary drink per day with a sparkling water. Slowly increase your sparkling water intake over time until it becomes a habit.
Infuse with Natural Flavors: If you miss the taste of soda, experiment with adding natural flavors to your plain sparkling water. Try a slice of lemon, lime, or cucumber. For a sweeter taste without added sugar, add muddled berries, mint leaves, or a splash of 100% fruit juice.
Explore Different Brands: Not all sparkling waters taste the same. Try different brands to find a flavor and carbonation level you prefer. Some popular options include naturally flavored seltzers with fruit essences.
Invest in a Home Carbonation Machine: A device like a SodaStream allows you to make your own sparkling water at home using tap water, which can be more cost-effective and environmentally friendly than buying bottled products. This gives you full control over the carbonation level and flavorings.

Comparison Table: Soda vs. Plain Sparkling Water


Feature	Sugary Soda	Plain Sparkling Water
Calories	High (around 140 per 12 oz can)	Zero
Added Sugar	High (around 39g per 12 oz can)	Zero
Artificial Sweeteners	Often present in diet versions	None
Acidity Level	Very high (damaging to enamel)	Mildly acidic (less harmful)
Dental Health	High risk of cavities and erosion	Minimal risk, especially when plain
Hydration	Ineffective (can be dehydrating)	Excellent (just as hydrating as still water)
Additives	Phosphoric acid, caramel coloring, etc.	None (just water and carbonation)

Potential Downsides to Consider

While unsweetened sparkling water is a healthy choice, it's not without potential minor side effects. The carbonation can cause bloating, gas, or an upset stomach in some individuals. People with gastroesophageal reflux disease (GERD) may find that carbonated beverages exacerbate their symptoms. To minimize these effects, consider drinking in moderation or using a straw to reduce swallowed air. Furthermore, some brands of club soda and tonic water contain added sodium and sugar, so it is always wise to check the nutrition label.

Conclusion

Replacing soda with sparkling water is an excellent and sustainable choice for anyone looking to improve their health. By opting for plain, unsweetened varieties, you can enjoy a satisfying, fizzy drink that provides essential hydration without the empty calories, excess sugar, and artificial additives found in traditional soft drinks. The transition is made easier with natural flavorings and can lead to significant health benefits over time, from better weight management to improved digestion. For the average healthy person, unsweetened sparkling water is a far superior choice than soda. Before making significant dietary changes, especially for those with underlying health conditions, it is always wise to consult with a healthcare professional or registered dietitian. For more in-depth nutritional information on sparkling water, visit the article "Is Sparkling Water Good For You?" published by UChicago Medicine.

Visit UChicago Medicine for more on sparkling water's benefits.

Frequently Asked Questions

Yes, research confirms that plain sparkling water is just as effective at hydrating the body as still, non-carbonated water.

Plain, unsweetened sparkling water is mildly acidic but significantly less harmful to teeth than soda. Flavored versions with added citric acid are more erosive, so moderation and using a straw are recommended.

For some people, the carbonation in sparkling water can cause temporary bloating, gas, and belching. If you experience these symptoms frequently, it may be best to limit your intake.

Naturally flavored sparkling waters with zero sugar or artificial sweeteners are a good substitute. However, you should always check the label for added sugars or excessive citric acid.

No, there is no scientific evidence that sparkling water negatively impacts bone mineral density. The myth is linked to the phosphoric acid found in some dark colas, not carbonated water itself.

Sparkling water is just water and carbon dioxide, while club soda has added minerals, like sodium bicarbonate, giving it a slightly saltier taste. For everyday hydration, plain sparkling water is generally preferred due to its lower sodium content.

Making your own sparkling water with a home machine can be a cost-effective and environmentally friendly way to control the ingredients and flavorings, ensuring you get the healthiest option.