Does fizzy water hydrate you the same as still water?

December 14, 2025 •

4 min read

Studies have shown that plain sparkling water hydrates the body just as effectively as its still counterpart. But while the hydrating potential is the same, does fizzy water hydrate you the same as still water when other factors like digestion, intake volume, and personal preference are considered?

Quick Summary

Both plain sparkling water and still water hydrate the body equally because their base is H2O. Key differences relate to personal preference, effects on digestion like bloating, and drinking speed, but the core hydration benefits are identical.

Key Points

Equally Hydrating: Research confirms that plain sparkling and still water hydrate the body with equal effectiveness, as the bubbles do not inhibit absorption.
Personal Preference Matters: Your choice depends on what encourages you to drink more. For those bored with still water, the fizz of sparkling water can boost overall fluid intake.
Bloating is a Potential Side Effect: Carbonation can cause temporary bloating or gas for some individuals, which may limit the volume they can comfortably drink.
Check for Additives: Flavored sparkling waters or club soda can contain added sugars, sodium, or acids that may impact dental health or overall nutrition. Plain is best.
Consider Context: For quick rehydration during intense exercise, still water might be preferred to avoid the gassiness and feeling of fullness that fizzy water can cause.
Minimal Dental Risk (with Plain): While slightly acidic, plain sparkling water is far less erosive than sugary sodas. Drinking in moderation or with meals minimizes any potential dental impact.
Listen to Your Body: Ultimately, the best water for hydration is the one that you find most palatable and that doesn't cause you discomfort, ensuring you meet your daily fluid goals.

The Science of Carbonation and Hydration

At its core, all water—still, sparkling, or otherwise—has the same fundamental purpose: to deliver H2O to your body's cells and tissues for proper function. The primary difference between still and fizzy water is the presence of carbon dioxide (CO2) gas, which is infused under pressure to create the signature bubbles. For many, this effervescence provides a more satisfying and refreshing drinking experience. Concerns have long circulated that the carbonation might somehow inhibit the body's ability to absorb water, but scientific research has shown this to be a misconception.

In fact, a study conducted at Loughborough University determined the Beverage Hydration Index (BHI) for various drinks. The BHI measures how long a liquid stays in your system, with pure water having a baseline index of 1.0. The study found that sparkling water has a BHI comparable to still water, confirming that the bubbles have no negative impact on overall hydration. While it may take a fraction longer for the stomach to empty sparkling water than still water due to the carbonation, the long-term hydration effects are identical.

Sparkling Water vs. Still Water: A Comparative Overview


Feature	Plain Still Water	Plain Sparkling Water
Core Hydration	Hydrates effectively by providing pure H2O.	Hydrates just as effectively by providing H2O with carbonation.
Taste Profile	Smooth and neutral taste.	Crisp, lively, and effervescent mouthfeel.
Consumption Speed	Often consumed faster and in greater volume due to lack of bubbles.	Can lead to a feeling of fullness more quickly, potentially slowing consumption.
Digestive Impact	Gentle on the stomach; no bloating or gas issues related to bubbles.	Can cause temporary bloating or gas for some sensitive individuals. May aid digestion for others.
Dental Health	pH neutral, posing no risk to tooth enamel.	Slightly acidic (pH ~4) due to carbonic acid, but much less erosive than sodas. Minimal risk with plain versions.
Additives	Typically free of additives, unless it is a specific mineral water blend.	Some variants may include added minerals, sodium, or fruit essences. Always check the label.
Electrolytes	Depends on source; some bottled waters contain trace minerals.	Natural sparkling mineral waters may contain beneficial minerals like calcium and magnesium.

Factors Influencing Your Personal Hydration Choice

Beyond the basic hydration function, the choice between sparkling and still water is highly personal. One of the main reasons people opt for the bubbly version is simply for enjoyment. For those who find still water bland, the fizzy texture of sparkling water can make them more inclined to drink enough fluid throughout the day to meet their hydration needs. This is particularly useful for individuals trying to cut back on sugary soft drinks.

On the other hand, the carbonation can cause discomfort for some. The added gas can lead to temporary bloating or gasiness, which may make it less appealing to drink larger volumes, especially during a workout. If you have sensitive digestion, a history of acid reflux, or irritable bowel syndrome (IBS), still water might be the gentler choice.

Potential Downsides to Consider

While plain sparkling water is an excellent, zero-calorie alternative to sugary drinks, it's not without its considerations:

Additives in Flavored Versions: Many flavored sparkling waters contain natural or artificial sweeteners, and sometimes citric acid, to enhance the taste. These additives can increase the risk of dental erosion over time and may cause stomach upset for some. Always read the label carefully and opt for plain or naturally flavored versions without added sugars if you are concerned.
Dental Health: Plain sparkling water is slightly acidic, which can contribute to enamel erosion over time with excessive consumption. The risk is far lower than with sugary sodas, but sensitive individuals or those worried about dental health can use a straw to minimize tooth contact or rinse their mouth with plain water afterward.
Digestive Discomfort: As mentioned, the carbon dioxide gas can cause bloating, gas, and discomfort in some people. This is not a risk with still water.

A Quick Takeaway on Staying Hydrated

Regardless of your preference, the key to staying properly hydrated is consistency. Here’s a quick summary:

Plain is Best: For both sparkling and still water, the healthiest option is the plain version without added sugars or artificial sweeteners. Look for labels that list only water and carbon dioxide.
Listen to Your Body: If you find sparkling water causes bloating or discomfort, it's perfectly fine to stick with still water. The goal is to consume enough fluids, no matter the source.
Read the Label: If you enjoy flavored sparkling water, check the ingredients list for hidden sugars or a high sodium content, which can counteract some health benefits.
Mindful Consumption: For individuals with sensitive teeth or digestive issues, drinking sparkling water in moderation and potentially using a straw can help mitigate risks.
Both are Great: The takeaway is that both still and plain sparkling water are excellent choices for hydration. Your personal preference for taste and texture is the deciding factor.

Conclusion

In the end, the question of "Does fizzy water hydrate you the same as still water?" has a clear answer: yes, it does. For most people, the hydration potential of plain sparkling water is identical to that of still water, with the added carbonation having no negative impact on the body's ability to absorb fluid. The real difference lies in the sensory experience and how it affects your personal consumption habits. If the lively bubbles encourage you to drink more water, then sparkling water is the better choice for you. However, if you are prone to bloating or prefer a faster intake of fluids, still water is a solid, reliable alternative. The healthiest option is the one you will consistently drink enough of throughout the day.

For more information on the science of hydration, consult a reputable source like the National Institutes of Health (NIH).

Frequently Asked Questions

Plain sparkling water is slightly acidic due to carbonic acid, but it is not bad for your teeth in moderation. It is significantly less erosive than sugary sodas or fruit juices. For sensitive individuals, using a straw or rinsing with plain water after consumption can help minimize any risk.

Yes, for some people, the carbon dioxide gas in fizzy water can cause temporary bloating, belching, or a feeling of fullness. If you are sensitive to gas or have a condition like IBS, still water may be a more comfortable option.

The healthiness of flavored sparkling water depends on the additives. Opt for versions with natural fruit essences and no added sugars or artificial sweeteners. Variants with added sweeteners or citric acid can increase dental health risks and may not be as healthy as the plain version.

Yes, studies suggest that sparkling water can increase feelings of fullness and satiety due to the carbonation, which may help reduce appetite. This can be a benefit for weight management goals.

For some, particularly those with indigestion or constipation, sparkling water has been shown to aid digestion and help relieve symptoms. For those with conditions like acid reflux or IBS, still water is often the gentler choice.

While it hydrates you effectively, some experts recommend sticking to still water during vigorous exercise. The carbonation can cause bloating or a feeling of fullness that might be uncomfortable during a strenuous activity.

There is no evidence that plain sparkling water negatively affects bone density. The misconception likely stems from studies linking cola drinks, which contain phosphoric acid and other additives, to lower bone mineral density.