Does Drinking La Croix Count as Water Intake? Unpacking the Hydration Debate

October 12, 2025 •

4 min read

According to research published in The American Journal of Clinical Nutrition, plain sparkling water is just as hydrating as still water, meaning that yes, does drinking La Croix count as water intake. For those who find plain water unappealing, this bubbly alternative can help meet daily hydration goals without the added sugar found in sodas.

Quick Summary

Plain sparkling water like La Croix provides the same hydrating benefits as regular still water because its base is simply carbonated H2O, making it a viable option for your fluid intake.

Key Points

Yes, it Counts: Plain La Croix hydrates just as effectively as still water and contributes fully to your daily fluid intake.
Check for Additives: To ensure full hydration benefits, choose plain, unsweetened sparkling water like La Croix, and avoid versions with added sugars or artificial sweeteners.
A Great Soda Alternative: For those trying to reduce sugary drink consumption, sparkling water provides the satisfying fizz without the empty calories.
Bloating is Possible: Some individuals may experience temporary bloating or gas due to the carbonation, especially if they have sensitive digestive systems.
Minimal Dental Risk: Plain sparkling water is slightly acidic but poses a minimal risk to dental enamel compared to sugary sodas. Drinking with meals or through a straw can further mitigate risk.
Not for Intense Exercise: Still water is often a better choice for intense workouts, as the carbonation in sparkling water can cause discomfort and make it harder to drink large volumes.

The Bubbly Truth About Sparkling Water

For years, diet culture has promoted the idea that only plain, still water contributes to your daily fluid intake. However, for many people who struggle to consume enough of the unflavored stuff, the popularity of sparkling water brands like La Croix has offered a refreshing solution. The question remains: is this too good to be true? The science behind hydration confirms that plain sparkling water does indeed count towards your daily water needs, providing the same hydrating effect as its still counterpart.

What's Inside a Can of La Croix?

Before delving into its hydrating properties, it’s important to understand what makes La Croix different from other carbonated beverages. A standard can of unadulterated La Croix contains just two ingredients: carbonated water and natural fruit essences. The key nutritional facts are:

Calories: 0
Sweeteners: 0
Sodium: 0

The natural essences provide the flavor and aroma without adding any sugar, artificial sweeteners, or calories. This stands in stark contrast to many sodas and flavored waters that are laden with sugar, which can actually work against hydration.

Why the Carbonation Doesn't Hinder Hydration

The notion that carbonation somehow prevents water absorption is a common misconception. When you drink sparkling water, the carbon dioxide gas bubbles are released in your stomach and then quickly exit the body, often through burping. This process has no significant effect on the water molecules themselves or how your body absorbs them. Studies comparing the hydration levels of individuals drinking sparkling water versus still water have found no significant difference in effectiveness. The ultimate goal is fluid intake, and if the fizz encourages you to drink more, it’s serving a positive purpose.

Benefits of Choosing Sparkling Water

For those seeking a healthier beverage option, plain sparkling water offers several advantages:

Encourages Higher Fluid Intake: Many people find the sensation and flavor of carbonated water more enjoyable than flat water, which can motivate them to drink more frequently throughout the day and meet their hydration targets.
Helps Transition from Sugary Drinks: Sparkling water provides the satisfying fizzy experience of a soda without the calories and sugar, making it an excellent tool for kicking a soft drink habit.
May Aid Digestion: Some evidence suggests that sparkling water may help with indigestion and constipation, though further research is needed. The bubbles can promote a feeling of fullness, which might also support weight management efforts.

Comparison: Plain Water vs. Plain Sparkling Water vs. Sugary Soda


Feature	Plain Water	Plain Sparkling Water (e.g., La Croix)	Sugary Soda (e.g., Cola)
Hydration	Excellent. The standard for measuring hydration.	Excellent. Just as hydrating as still water, according to studies.	Poor. High sugar content can be dehydrating.
Calories	Zero.	Zero.	High. Can be 100-200 calories per can.
Sugar	Zero.	Zero.	High. Typically 30-40+ grams per can.
Dental Health	No risk of erosion from the water itself.	Minimal risk. Slightly acidic, but significantly less corrosive than sodas.	High risk of tooth enamel erosion due to acid and sugar.
Best Use Case	All-day, everyday hydration. Ideal for intense exercise.	Regular hydration and as a soda alternative. Avoid for intense workouts due to potential bloating.	Avoid for hydration purposes due to negative health impacts.

Important Considerations and Potential Downsides

While a can of plain La Croix is a healthy choice, there are a few things to keep in mind:

Bloating and Gas: The carbonation in sparkling water can cause temporary bloating or gas, particularly in individuals with sensitive digestive systems or conditions like irritable bowel syndrome (IBS). If you experience discomfort, you might prefer still water.
Dental Concerns: While plain sparkling water is far safer for your teeth than sugary sodas, the carbonic acid makes it slightly more acidic than still water. Some dentists recommend drinking it with meals or using a straw to minimize contact with tooth enamel, though the risk is considered low for plain versions.
Intense Exercise: For rigorous physical activity, still water is generally preferred. The carbonation in sparkling water can cause a feeling of fullness or discomfort during vigorous movement, potentially leading you to drink less and become dehydrated.
Not All Sparkling Waters Are Equal: It is critical to read the label. Some brands add fruit juice, sugar, or artificial sweeteners, which negates the health benefits. Always choose brands with a simple ingredient list like La Croix for true hydration.

A Balanced Approach to Your Nutrition Diet

Incorporating plain sparkling water into your diet can be a positive step toward better hydration, especially if it helps you reduce your consumption of sugary drinks. It's not a replacement for still water entirely, but it is an excellent and equally effective component of your daily fluid intake. Mixing up your beverage choices can keep hydration interesting and help you consistently reach your goals. Consider adding fresh fruit or herbs to your sparkling water for a custom, healthy flavor boost without added sugars.

Conclusion

The question, "Does drinking La Croix count as water intake?" can be answered with a confident yes, provided you are choosing the plain, unsweetened varieties. Studies have confirmed that carbonated water is just as effective at hydrating the body as still water. For many, the pleasant fizziness of sparkling water is a game-changer, encouraging higher fluid intake and acting as a healthy alternative to sugary drinks. While some individuals may experience minor bloating or should stick to still water during high-intensity workouts, the overall nutritional profile and hydrating benefits of plain La Croix make it a valuable part of a balanced diet. Ultimately, the best choice is the one you will drink consistently to stay well-hydrated. For more health tips and guidance on nutrition, consider consulting a registered dietitian to create a personalized plan.

Resources

American Journal of Clinical Nutrition: Research on beverage hydration.
Abbott Newsroom: Discusses sparkling water's role in hydration.
Healthline: Provides a comprehensive overview of carbonated water.
Everyday Health: Explores if sparkling water counts as fluid.
WebMD: Outlines benefits of sparkling water.

Frequently Asked Questions

Yes, plain La Croix is just as hydrating as regular still water. Scientific studies have shown that the carbonation does not interfere with the body's ability to absorb water and hydrate effectively.

Yes, you can safely drink plain, unsweetened La Croix every day. It provides a calorie-free, hydrating alternative to sugary beverages, helping you meet your fluid intake goals.

Plain La Croix is not considered bad for your teeth. While the carbonation makes it slightly acidic, its impact is significantly less than that of sugary sodas, which combine acid with sugar. For minimal risk, drink it with a meal or use a straw.

While La Croix itself doesn't cause weight loss, it can be a helpful tool. By replacing high-calorie, sugary sodas with a zero-calorie, hydrating alternative, you reduce your overall calorie intake and support weight management.

La Croix is simply carbonated water with natural fruit essences and no added minerals. Club soda is carbonated water with added minerals like sodium bicarbonate and potassium sulfate, which can add a distinct, slightly salty flavor.

For some people, the carbonation in sparkling water can cause temporary bloating or gas. This is a common side effect for individuals with sensitive digestive systems, but it varies person to person.

For moderate activities, it's fine, but during intense workouts, still water is generally better. The carbonation in sparkling water can cause bloating and discomfort during vigorous exercise, making it harder to drink the necessary amount of fluid.