Can You Drink Sparkling Water at the Gym?

December 3, 2025 •

4 min read

According to a study published in the American Journal of Clinical Nutrition, sparkling water is just as hydrating as regular water, yet many athletes and fitness enthusiasts still debate its suitability for workout hydration. The fizz that makes it so refreshing can also cause digestive discomfort, making the answer less straightforward than it seems.

Quick Summary

Sparkling water is as hydrating as regular water, but its carbonation can cause bloating, gas, and stomach upset during exercise. While suitable for light activity, plain water is generally recommended for intense workouts to avoid discomfort and ensure adequate fluid intake. The decision depends on individual tolerance and workout intensity.

Key Points

Hydrates Equally: Plain sparkling water is just as effective at hydrating your body as regular water.
Bloating Risk: The carbonation can cause bloating, gas, and discomfort, especially during intense workouts.
Performance Impact: Bloating can make it harder to drink enough water, potentially leading to under-hydration and impaired performance.
Best for Lighter Workouts: Sparkling water is safest during low-intensity activities like yoga, walking, or light weight training.
Avoid Added Sugars: Choose plain, unsweetened varieties to avoid extra calories and protect tooth enamel.
Listen to Your Body: Individual tolerance to carbonation varies; test it during a light session before relying on it for heavy workouts.
Plain Water is Gold Standard: For high-intensity, prolonged exercise, plain still water or a well-formulated sports drink is the optimal choice.

Is Sparkling Water as Hydrating as Still Water?

At its core, sparkling water is simply water infused with carbon dioxide, and in terms of pure hydration, it performs identically to still water. The presence of bubbles does not diminish its ability to rehydrate the body. For most people engaging in light to moderate exercise, this means plain, unsweetened sparkling water is a perfectly acceptable way to replenish fluids lost through sweat. This can be especially beneficial for those who find plain water unappealing, as the effervescence may encourage higher overall fluid consumption. However, the crucial distinction lies in the potential for gastrointestinal side effects during physical activity.

The Downsides of Carbonation During a Workout

For many, the biggest issue with drinking sparkling water at the gym is the gas. The carbon dioxide in the beverage can lead to several unwelcome side effects during a workout:

Bloating and Gas: The bubbles in carbonated water can cause a feeling of fullness and bloating, which can be highly uncomfortable during high-intensity exercise, running, or any activity that puts pressure on the abdomen. This discomfort can detract from your focus and performance.
Reduced Fluid Intake: The feeling of fullness caused by the bubbles can trick your body into feeling less thirsty, causing you to drink less than you actually need. In a heavy workout where you are losing a significant amount of fluid, this can lead to inadequate hydration.
Stomach Upset: For individuals with sensitive stomachs or conditions like IBS, the carbonation can exacerbate existing issues and lead to cramping or other digestive problems.

When is Sparkling Water a Good Idea at the Gym?

Despite the potential downsides, sparkling water isn't entirely off the table for gym hydration. It can be a great option in specific scenarios:

For Low-Intensity Workouts: During lighter activities like yoga, stretching, or a leisurely walk, the risk of stomach discomfort from carbonation is minimal. In these cases, sparkling water can be a refreshing alternative to plain water.
To Curb Cravings: For those looking to transition away from sugary sodas, unsweetened sparkling water can satisfy the craving for a fizzy drink without the added calories and sugar. Replacing soda with sparkling water is a healthy swap both in and out of the gym.
As a Post-Workout Treat: After a strenuous workout, when your stomach is settled and you are focused on recovery, a glass of sparkling water can be a pleasant and hydrating reward. Some evidence also suggests it can aid digestion post-exercise, but plain water with added electrolytes may be a better option for rapid rehydration.

Sparkling vs. Still Water vs. Sports Drinks

To make an informed decision, it helps to compare the options based on your workout's needs.


Feature	Plain Still Water	Plain Sparkling Water	Sports Drinks
Hydration Efficiency	Excellent	Excellent	Good (can be enhanced with electrolytes)
Digestion & Bloating	No issues	Can cause bloating/gas	Can cause bloating if overly sugary
Best For	All workouts, especially high-intensity	Low-intensity exercise, breaking soda habits	Intense, prolonged workouts (over 60-90 min)
Replenishes Electrolytes	No (unless added)	No (unless mineral or added)	Yes
Cost	Lowest	Moderate	Highest

How to Choose and Drink Sparkling Water Safely

If you decide to incorporate sparkling water into your gym routine, follow these guidelines to minimize risks and maximize benefits:

Choose Plain and Unsweetened: Always opt for unsweetened, unflavored sparkling water. Varieties with added sugars, artificial sweeteners, or citric acid can contribute to calorie intake and potential tooth enamel erosion.
Sip, Don't Chug: Sip slowly throughout your workout instead of gulping large amounts. This reduces the amount of gas ingested at once, minimizing the risk of bloating and discomfort.
Test Your Tolerance: Before relying on sparkling water for an important workout, try it during a lighter session to see how your body reacts. Some people tolerate carbonation better than others.
Consider Mineral Water: Naturally carbonated mineral water can offer trace minerals, which can help replenish some of the electrolytes lost through sweat. Check the mineral content on the label.

Conclusion: Personal Preference is Key

While plain, still water remains the gold standard for workout hydration, sparkling water can be a viable and refreshing alternative for some, particularly during low-intensity exercise. Its hydrating properties are identical to regular water, but the potential for bloating and discomfort during high-intensity sessions means it's not for everyone. The best approach is to listen to your body, choose plain, unsweetened options, and consider saving the fizz for after your workout. Ultimately, the best water for the gym is the one you will actually drink enough of to stay properly hydrated.

For additional insight into exercise hydration strategies, explore this comprehensive guide: https://aaptiv.com/magazine/can-seltzer-hydrate-you-during-a-workout/

What to Drink and What to Avoid

To summarize your best options for gym hydration:

Best Options: Plain still water, plain sparkling mineral water (for electrolytes).
Better-for-Intense-Workouts: Sports drinks (with balanced electrolytes and carbs) for high-intensity, long-duration exercise.
Avoid: Sugary sodas, diet sodas with artificial sweeteners, or sparkling waters with added sugar or high levels of citric acid.

Frequently Asked Questions

Yes, for many people, the carbon dioxide bubbles in sparkling water can cause a feeling of fullness, bloating, and gas, which can be uncomfortable during exercise.

Plain, unsweetened sparkling water is not significantly harmful to tooth enamel, especially when compared to sugary sodas. However, excessive consumption of flavored sparkling waters with added citric acid or sugar can pose a risk over time.

It's best to stick to unflavored sparkling water at the gym. Many flavored options contain added sugars, artificial sweeteners, or high levels of citric acid, which can be detrimental to your health and teeth.

Most professional athletes and trainers recommend plain, still water during workouts to avoid bloating and ensure sufficient fluid intake. Some natural mineral sparkling waters may be suitable for electrolyte replenishment but are generally not preferred for intense activity.

Yes, the carbonation in sparkling water can create a feeling of fullness more quickly, which can cause some people to drink less fluid overall during a workout than their body needs.

As a calorie-free alternative to soda, sparkling water is a healthier choice overall. However, for high-intensity exercise, the carbonation might cause discomfort, making plain water the better option. For general hydration, it's a great substitute.

For heavy or long workouts (over 60-90 minutes), plain still water is a solid choice. In some cases, a sports drink with a balanced mix of electrolytes and carbohydrates is recommended to replenish what is lost through prolonged sweating.