Does drinking sparkling water count as your daily water intake?

October 11, 2025 •

4 min read

According to numerous hydration experts and studies, plain sparkling water is just as effective at hydrating the body as still water, dispelling a common myth. This means for most people, drinking sparkling water counts as your daily water intake, provided you choose the right kind and are mindful of any additives.

Quick Summary

Plain sparkling water is just as hydrating as regular water, making it a valid contributor to your daily fluid needs. While the bubbles can cause bloating for some, unsweetened versions are a healthy alternative to sugary drinks.

Key Points

Plain sparkling water is equally hydrating: Studies show that unsweetened sparkling water hydrates the body just as effectively as still water, so it counts toward your daily water intake.
Check for added ingredients: Not all carbonated waters are the same; avoid brands with added sugars, artificial sweeteners, and excessive sodium, as these can negate the health benefits.
Listen to your body: If you experience bloating, gas, or have a sensitive stomach, sparkling water may not be the best choice for you. Still water is a better option in these cases.
Be mindful of dental health: While plain sparkling water poses a minimal risk to enamel, flavored and sugary varieties are more acidic and can be damaging over time.
Consider your workout routine: During strenuous exercise, still water is often a better choice for quick hydration, as the carbonation in sparkling water can cause uncomfortable bloating.
It's a great soda alternative: For those looking to cut back on sugary drinks, plain sparkling water offers a satisfying, fizzy alternative without the added calories or sugar.

The Science of Sparkling Hydration

Many people harbor the misconception that because sparkling water is carbonated, it somehow negates its hydrating properties. The truth is quite simple: sparkling water is just water ($H_2O$) that has been infused with carbon dioxide ($CO_2$) gas under pressure. This process creates the satisfying fizz without altering the core hydrating component.

Several studies have confirmed this fact. Research using the Beverage Hydration Index (BHI), which measures the hydrating effect of various drinks, found that sparkling water has the same hydration index as plain water. The carbonation does not interfere with the body's ability to absorb water, as the gas is mostly released in the stomach. Therefore, from a purely hydration standpoint, plain, unsweetened sparkling water is an equally effective choice for meeting your daily fluid goals.

Types of Carbonated Water

Not all bubbly beverages are created equal. It's important to distinguish between the different types of carbonated water to ensure you are making a healthy choice:

Seltzer: This is simply still water that has been artificially carbonated. It contains no added minerals or sodium.
Club Soda: Artificially carbonated water with added minerals like sodium bicarbonate and potassium sulfate for a slightly salty taste.
Sparkling Mineral Water: This comes from a natural spring or well and is naturally carbonated, with minerals picked up from the ground, such as sodium, magnesium, and calcium. It can also be artificially carbonated.
Tonic Water: Carbonated water containing quinine for a bitter flavor, along with added sugars or high-fructose corn syrup. This is not a healthy substitute for still water.

Benefits of Choosing Plain Sparkling Water

Incorporating plain sparkling water into your diet can offer several advantages, especially if you struggle with drinking enough still water:

Encourages Higher Intake: For those who find plain water boring, the effervescence and flavor of sparkling water can make it more appealing, leading to increased overall fluid intake.
Healthy Alternative to Sugary Drinks: Swapping out sugary sodas, juices, and sweetened teas for sparkling water is an excellent way to reduce calorie and sugar intake without sacrificing the enjoyable fizzy sensation.
Aids Digestion: Studies have shown that carbonated water may help improve digestion and relieve constipation in some individuals by stimulating nerves involved in the process.
Supports Weight Management: The bubbles can create a sense of fullness or satiety, potentially helping to curb appetite and reduce overall calorie consumption.

Potential Downsides and Considerations

While generally safe, there are some factors to consider when incorporating sparkling water into your routine:

Digestive Discomfort: The carbon dioxide bubbles can cause bloating, gas, and belching in some people, particularly those with sensitive stomachs or conditions like Irritable Bowel Syndrome (IBS).
Dental Health: Plain sparkling water is slightly more acidic than still water due to carbonic acid. While studies show it poses a minimal risk to tooth enamel, flavored versions with added sugar and citric acid are significantly more damaging. Drinking in moderation and rinsing with plain water afterward can help mitigate any risk.
Workout Hydration: During strenuous exercise, still water is often preferred. The carbonation in sparkling water can cause bloating, which is uncomfortable during intense physical activity and may lead to drinking less.
Check the Label: Be cautious of flavored varieties that can contain added sugars, artificial sweeteners, or excessive sodium. These additives can counteract the hydrating benefits and lead to other health issues.

Still Water vs. Plain Sparkling Water: A Comparison


Feature	Still Water	Plain Sparkling Water
Hydration Effectiveness	Equally hydrating.	Equally hydrating.
Absorption Speed	Absorbed slightly more quickly by the body.	May be absorbed slightly slower.
Bloating Potential	No potential for bloating from carbonation.	Can cause bloating in sensitive individuals.
Dental Impact	No impact on tooth enamel.	Minimal, if any, impact on tooth enamel.
Flavor & Sensation	Neutral taste, smooth.	Bubbly, sometimes slightly tangy.
Convenience for Exercise	Ideal for quick, large-volume consumption.	Can be uncomfortable during exercise due to bubbles.

Making Plain Sparkling Water Your Own

If you're using sparkling water as a tool for hydration, here are some ways to keep it interesting and healthy without relying on unhealthy additives:

Infuse with Fruit: Add slices of lemon, lime, orange, cucumber, or crushed berries to your water for a fresh, natural flavor boost.
Add Fresh Herbs: Mint, rosemary, or basil can give your sparkling water a sophisticated and refreshing twist.
Use a Home Carbonation System: Creating your own bubbly water at home can be a cost-effective and eco-friendly way to enjoy it while controlling the ingredients.
Splash of Juice: For a hint of sweetness, add a very small splash of 100% fruit juice, but be mindful of the added sugar.

Conclusion

Ultimately, the choice between still and sparkling water depends on personal preference and how your body reacts to carbonation. For most healthy individuals, plain sparkling water is a perfectly valid and healthy option that counts toward your daily fluid intake. It is a far superior choice to sugary sodas and an excellent way to maintain good hydration levels. Just remember to read labels, avoid added sweeteners, and listen to your body's signals to determine what works best for you. Staying adequately hydrated is the most important goal, regardless of the bubbles.

For more information on staying hydrated, consult resources like the CDC.

Frequently Asked Questions

For most healthy people, yes. Plain, unsweetened sparkling water is just as hydrating as still water. However, if you experience discomfort like bloating or gas, you may want to limit your intake or switch back to still water.

It depends on the ingredients. Naturally flavored sparkling water without added sugars or artificial sweeteners is a healthy choice. Always check the label to ensure no unnecessary additives are included.

Plain sparkling water is slightly acidic but poses a minimal risk to tooth enamel, far less than sugary sodas. Flavored sparkling waters, especially those with added citric acid or sugar, are more harmful.

The carbon dioxide gas in sparkling water creates bubbles that can increase a feeling of fullness. This can be beneficial for managing appetite but may also cause discomfort or bloating for some.

Not exactly. Sparkling mineral water comes from a natural source and contains minerals. Regular sparkling water (seltzer) is just plain water with added carbonation. Some mineral waters are also naturally carbonated.

No, this is a myth. Scientific evidence shows that sparkling water does not negatively impact bone health. This misconception may stem from studies linking cola drinks with phosphoric acid to lower bone density.

Yes, it is generally safe to drink plain, unsweetened sparkling water every day in moderation. If you have any concerns about dental, digestive, or kidney health, it is best to consult with a healthcare professional.