Does Carbonated Water Count as Water Intake?

December 5, 2025 •

3 min read

According to a 2016 study published in the American Journal of Clinical Nutrition, both still and sparkling water offer equal hydrating effects. The misconception that fizzy water is less hydrating has persisted, but research consistently shows that the carbonation itself does not hinder the body's ability to absorb the fluid effectively.

Quick Summary

Carbonated water, including seltzer and plain sparkling varieties, hydrates the body just as effectively as regular still water. While the bubbles can cause bloating for some, they do not impede absorption. For optimal health, choose plain, unsweetened options and be mindful of sodium content in some varieties. Preference for the fizzy taste can even encourage greater daily fluid consumption.

Key Points

Equally Hydrating: Unsweetened carbonated water hydrates the body just as effectively as still water, as proven by studies using the Beverage Hydration Index (BHI).
Encourages Intake: For many people who find plain water bland, the fizzy texture of carbonated water makes hydration more appealing and can lead to higher overall fluid consumption.
Healthy Soda Substitute: It serves as an excellent, calorie-free, sugar-free alternative to sugary soft drinks, providing a satisfying fizz without the negative health effects.
Digestive Effects: The carbonation may help relieve indigestion and constipation for some, while potentially causing bloating or gas in others, especially those with sensitive stomachs or IBS.
Dental Acidity: While more acidic than plain water, unsweetened sparkling water is significantly less damaging to tooth enamel than soda. Moderation and good oral hygiene are recommended.
Read Labels Carefully: Always check for added sugars, artificial sweeteners, or excessive sodium, particularly in flavored varieties, club soda, and tonic water.

The Science of Hydration: Bubbles vs. Still

At its core, carbonated water is simply water infused with carbon dioxide gas. This process is what creates the characteristic effervescence and slightly acidic taste. A key point to understand is that the base liquid—water—remains unchanged in its ability to hydrate the body. Multiple studies, including one evaluating the Beverage Hydration Index (BHI) of various drinks, have concluded that sparkling water is as effective for hydration as still water. The BHI measures how long a fluid is retained in the body, with still water as the baseline. Sparkling water was found to have a comparable index, confirming it contributes fully to your daily fluid intake.

Potential Benefits Beyond Hydration

For some, carbonated water offers distinct advantages over its still counterpart. The crisp, bubbly sensation can be more appealing and satisfying, especially for those who find plain water boring. This preference can be a powerful tool for encouraging higher overall fluid consumption throughout the day. The feeling of fullness from the carbonation can also be beneficial for those looking to manage their weight or curb snacking by helping to increase satiety. Furthermore, some research suggests that sparkling mineral water may offer digestive benefits. A study on individuals with chronic constipation and dyspepsia found that drinking carbonated water improved their symptoms significantly. The fizziness can also help with swallowing disorders (dysphagia) by stimulating the nerves responsible for eating.

The Role of Carbonated Water in Kicking a Soda Habit

For those trying to reduce or eliminate sugary soda from their diet, unsweetened carbonated water is an excellent substitute. It provides the satisfying fizz and mouthfeel of a soft drink without the empty calories, excessive sugar, and artificial ingredients. Making this simple swap can significantly improve overall health by cutting down on sugar intake, which is linked to weight gain, type 2 diabetes, and dental issues. When choosing a product, it is critical to read the label carefully to ensure it contains no added sugars, artificial sweeteners, or excessive sodium.

Potential Downsides and Considerations

While carbonated water is a healthy choice for most, there are some considerations to keep in mind. For individuals with sensitive stomachs, such as those with irritable bowel syndrome (IBS) or acid reflux (GERD), the added gas can cause bloating, gas, or stomach discomfort. If this is the case, switching back to still water might be a more comfortable option. Another common concern is the effect of carbonation on dental enamel. The carbonic acid formed from the dissolved carbon dioxide makes sparkling water slightly more acidic than still water. However, plain sparkling water is far less erosive than sugary sodas or fruit juices. To minimize any potential dental erosion, it is recommended to drink plain varieties, use a straw, or consume them with meals. Fluoridated tap water, plain and still, remains the safest option for dental health.

Still vs. Sparkling Water: A Comparison


Feature	Plain Still Water	Unsweetened Sparkling Water
Hydration Effectiveness	Just as hydrating	Just as hydrating
Taste & Sensation	Neutral, smooth, gentle	Crisp, bubbly, lively
Digestive Impact	Gentle on the stomach	May aid digestion for some, but can cause bloating for sensitive individuals
Dental Health	pH neutral, no enamel erosion risk	Mildly acidic, but far less erosive than soda; safe in moderation
Sodium Content	Very low to none	Varies by brand, some mineral waters or club sodas have added sodium; always check labels
Satiety (Feeling of Fullness)	Does not increase fullness	Can increase feelings of fullness temporarily due to carbonation

Conclusion: Your Best Hydration Strategy

The verdict is clear: plain, unsweetened carbonated water absolutely counts toward your daily water intake and is just as effective for hydration as still water. The choice between the two ultimately comes down to personal preference. If the bubbles help you drink more fluid throughout the day, then sparkling water is a fantastic choice for staying hydrated, especially as a healthier replacement for sugary soft drinks. However, if you experience bloating or digestive discomfort, or prefer a neutral-tasting beverage, still water is the perfect solution. The key takeaway is to prioritize fluid intake with the option that you enjoy and are most likely to consume consistently. For those with specific health conditions like GERD or tooth sensitivity, moderation and careful selection are advisable. Incorporating a mix of both still and plain sparkling water can provide the best of both worlds, ensuring you meet your hydration goals comfortably.

Visit the Centers for Disease Control and Prevention for more health tips on drinking water

Frequently Asked Questions

Plain sparkling water is mildly acidic due to carbonic acid, but it is far less harmful to tooth enamel than sugary soft drinks or juices. To minimize any potential risk, consider using a straw, drinking with meals, and consuming in moderation.

For some people, especially those with sensitive digestive systems or conditions like IBS, the carbon dioxide bubbles in sparkling water can lead to a feeling of gas or bloating. If you experience discomfort, it may be best to switch back to still water.

Seltzer is plain water artificially carbonated without added minerals. Sparkling mineral water is naturally carbonated from a spring and contains natural minerals. Club soda is artificially carbonated water with added minerals like sodium bicarbonate and potassium sulfate, which can give it a slightly salty taste.

Yes, as long as you choose plain, unsweetened carbonated water, it can fully contribute to your daily fluid intake. It is equally as hydrating as still water and can be a good option if you prefer the taste and texture.

Unsweetened sparkling water is a significantly healthier choice than soda. It provides the same fizzy sensation without the high sugar content, calories, and artificial ingredients that are harmful to your health.

No, this is a myth. The carbonation in sparkling water does not negatively affect bone density. The myth likely originated from studies linking phosphoric acid in dark colas to reduced bone density.

While sparkling water is hydrating, some experts suggest sticking to still water during strenuous exercise. The carbonation can cause bloating, which may lead to discomfort and make it harder to drink the necessary volume quickly.