Does Drinking Soda Water Hydrate You? The Surprising Answer

November 30, 2025 •

4 min read

Studies comparing the hydrating effects of still and carbonated water show that they are equally effective. So, does drinking soda water hydrate you? The answer, for the most part, is yes, with some important nuances to consider regarding added ingredients and individual tolerance.

Quick Summary

Plain soda water provides the same hydration benefits as still water. Carbonation does not prevent water absorption, making it an equally effective thirst-quencher. Some caveats exist, especially regarding additives and bloating caused by fizz.

Key Points

Equally Hydrating: Plain carbonated water hydrates your body just as effectively as still water, despite its fizz.
Check Additives: For pure hydration, choose plain seltzer over club soda, which has added sodium, or tonic water, which contains sugar.
Personal Preference: If the bubbles encourage you to drink more, sparkling water can boost your overall fluid intake, which is the most important factor.
Bloating Risk: The carbonation can cause bloating or a feeling of fullness for some, potentially reducing total fluid consumption.
Timing Matters: For rapid rehydration during vigorous exercise, still water is often the more comfortable option.
Digestive Aid: For some, carbonated water can help ease indigestion and constipation.
Dental Health: Plain soda water is far less damaging to teeth than sugary sodas, but excessive consumption may cause minor enamel erosion over time.

The Science of Soda Water and Hydration

For years, a common misconception was that the bubbles in carbonated drinks somehow interfered with hydration. The reasoning was that the gas would cause a person to feel full more quickly and therefore drink less. However, research has definitively shown that plain carbonated water hydrates the body just as effectively as still water, because at its core, it is still just H2O. The carbon dioxide is released and doesn't inhibit the body's ability to absorb fluids.

Carbonation Doesn't Hinder Hydration

When carbon dioxide is dissolved into water to create carbonation, it forms a weak acid called carbonic acid. Despite being slightly acidic, the body’s natural mechanisms, involving the kidneys and lungs, quickly regulate pH levels. The effervescence itself has no negative impact on the body’s fluid balance. While some people may feel full or bloated faster from the gas, this is a matter of personal comfort, not a physical barrier to absorption.

The Beverage Hydration Index (BHI)

One study measured the hydrating effect of various beverages, a metric known as the Beverage Hydration Index (BHI). In this research, sparkling water and plain still water performed similarly, both scoring an index of 1.0, meaning they are equally effective at hydrating the body. This scientific finding debunks the myth that carbonated water is somehow less useful for replacing lost fluids.

Decoding Different "Soda Waters"

Not all bubbly waters are created equal when it comes to hydration. The term “soda water” can refer to a few different products, and it's essential to understand the distinctions.

Plain Seltzer vs. Club Soda vs. Tonic Water

Seltzer/Sparkling Water: This is typically just water infused with carbon dioxide. The best choice for pure hydration as it contains no sodium, sugar, or added calories.
Club Soda: Contains carbonation along with added minerals, most notably sodium bicarbonate and potassium sulfate, which give it a slightly salty taste. This still hydrates but adds sodium to your diet.
Tonic Water: This is fundamentally different and not recommended for pure hydration. It contains added sugar or high-fructose corn syrup, plus quinine for a bitter flavor. It is often as high in calories as traditional soda.

Benefits and Drawbacks of Hydrating with Soda Water

The Benefits

Encourages Intake: For individuals who find plain water unappealing, the fizz and crispness of sparkling water can make it more enjoyable, encouraging them to drink more and stay adequately hydrated.
Helps with Digestion: Some studies suggest that carbonated water can improve swallowing ability and aid digestion, potentially relieving constipation and stomach pain.
Healthier Alternative: It is an excellent substitute for sugary sodas and fruit juices, providing a fizzy sensation without the empty calories and added sugars.

The Potential Drawbacks

Bloating and Gas: The carbon dioxide gas in sparkling water can lead to bloating or a feeling of fullness in some individuals, which may deter them from drinking sufficient amounts.
Enamel Erosion: While minimal compared to sugary drinks, the carbonic acid in sparkling water is slightly acidic and can contribute to dental enamel erosion over time. Rinsing with plain water afterward or drinking with meals can help.
Not Ideal During Workouts: For rapid rehydration during strenuous exercise, still water is often preferred. The feeling of fullness caused by carbonation can be uncomfortable when active.

Soda Water vs. Still Water: A Comparative Table


Feature	Plain Soda Water (Seltzer/Sparkling)	Still Water	Notes
Hydration Effectiveness	Equally hydrating	Equally hydrating	Both are equally effective for general hydration.
Absorption Speed	Slightly slower absorption	Faster absorption	The body absorbs still water more quickly, which matters for rapid rehydration post-workout.
Bloating/Gas	Potential for temporary gas and bloating	Minimal risk	Can cause discomfort in sensitive individuals.
Taste	Crisp, bubbly, and refreshing	Smooth and neutral	Personal preference is a key factor in overall intake.
Cost	Typically higher	Lowest cost	Bottled sparkling water is generally more expensive than bottled still or tap water.
Dental Impact	Mildly acidic, lower risk than soda	Neutral pH, no risk	Risk is minimal, but present with plain sparkling water.

When to Choose Still Over Sparkling

While soda water is a great hydrating option, there are specific situations where still water may be the better choice.

During Intense Exercise

After a strenuous workout, your body needs to replenish fluids quickly. Still water is absorbed faster than carbonated water. Additionally, the bloating sensation from the carbonation can be uncomfortable and may discourage you from drinking enough fluids for effective rehydration. During less intense activity, sparkling water is perfectly fine.

If You Experience Bloating

For individuals with a sensitive stomach, irritable bowel syndrome, or acid reflux, carbonated beverages can exacerbate symptoms like bloating and discomfort. In these cases, it's best to stick with still water to avoid aggravating digestive issues. The right choice is the one that makes you feel best and encourages you to drink more overall.

Conclusion: Is Soda Water Right for You?

When it comes down to it, plain soda water is just as hydrating as regular still water. The myth that carbonation somehow hinders hydration has been thoroughly debunked by science. For many, the crisp, bubbly texture is a refreshing change that can help encourage greater water consumption, especially if they find still water boring. As a calorie-free, sugar-free alternative to sugary sodas, it's a fantastic choice for supporting overall health and well-being. However, the key lies in reading labels to ensure you're consuming a plain product without added sugars or excessive sodium. While it may not be the ideal choice for immediate post-workout rehydration or for those with specific digestive sensitivities, incorporating plain soda water into your daily routine is a safe and effective way to stay hydrated.

For more information on the various types of carbonated beverages and their differences, a helpful guide can be found at the Houston Methodist blog, "Can Sparkling Water Replace Regular Water?".

Frequently Asked Questions

The terms are often used interchangeably, but there can be slight differences. Seltzer or sparkling water is typically just water with added carbon dioxide. Club soda, a type of soda water, also has added minerals like sodium, which gives it a slightly different flavor profile.

No, this is a myth. Plain carbonated water is not a diuretic and does not cause dehydration. Its hydrating effect is the same as still water, as the carbonation has no negative impact on the body's fluid balance.

Yes, both are equally hydrating from a fluid perspective. However, club soda contains added sodium, which is something to be aware of if you are monitoring your sodium intake. For pure, simple hydration, plain seltzer is often the better choice.

Many people prefer soda water because the bubbles and crisp taste make drinking water more enjoyable, especially if they find still water unappealing. This can lead to increased overall fluid consumption throughout the day.

While the carbonation makes soda water slightly acidic, the risk to tooth enamel is minimal compared to sugary sodas and juices. The key is to consume it in moderation and avoid brands with added acids or sugars.

Still water is generally recommended for quick rehydration during or immediately after intense exercise. This is because the carbonation in soda water can cause bloating, which might make it uncomfortable to consume large volumes quickly.

Yes, for some individuals, drinking carbonated water has been shown to aid digestion and help relieve symptoms of constipation and indigestion. The bubbles may help promote the release of gastric juices and reduce discomfort after a meal.