Does soda water count as water intake? The definitive guide

October 23, 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 yes, soda water counts as water intake, with some important caveats. This is welcome news for anyone who finds plain H2O uninspiring but still wants to meet their daily fluid goals.

Quick Summary

Pure, unsweetened soda water contributes to your daily hydration needs equally to regular water. The key difference lies in added ingredients, as sugary sodas and high-sodium varieties do not offer the same health benefits or hydration efficiency. Plain carbonated water is a healthy, effective alternative to still water for those who prefer fizz.

Key Points

Hydration Equivalence: Plain, unsweetened soda water is just as hydrating as regular still water and counts fully toward your daily fluid intake.
Check for Additives: The hydrating effect is compromised by added sugars, artificial sweeteners, and high sodium content often found in tonic water, club soda, and sugary soft drinks.
Pure vs. Flavored: While plain soda water poses minimal dental risk, flavored versions—especially those with citric acid—can be slightly more acidic and should be consumed in moderation.
Benefits for Soda-Lovers: For those who dislike plain water, switching to unsweetened soda water can be an excellent way to kick a sugary soda habit while still meeting hydration needs.
Potential for Bloating: The carbonation in soda water can cause bloating or gas in some individuals, particularly those with sensitive digestive systems.

Unpacking the Different Types of 'Soda Water'

The term "soda water" can be confusing, as it is often used interchangeably with several different carbonated beverages. Understanding the differences is crucial to knowing whether your drink is genuinely hydrating or a sugary trap. The primary factor that determines a carbonated beverage's hydrating effect is its ingredient list beyond just water and carbon dioxide.

Seltzer and Sparkling Water

These are the purest forms of carbonated water, made by infusing plain water with carbon dioxide gas. They typically contain no added sugars, sodium, or sweeteners. Therefore, seltzer and sparkling water are functionally identical to still water in terms of hydration. Their calorie count is zero, making them a perfect substitute for those trying to reduce sugar intake from soft drinks.

Club Soda

Similar to seltzer, club soda has added carbonation but also includes a small amount of minerals like sodium bicarbonate and potassium sulfate. These minerals are added to neutralize acidity and enhance flavor. While the amount of sodium is generally small, it's worth noting for anyone monitoring their sodium intake, especially those with high blood pressure. It remains a hydrating option, but is not as 'pure' as seltzer.

Tonic Water

Unlike seltzer or club soda, tonic water contains quinine (a bittering agent) and often a significant amount of added sugar or high-fructose corn syrup. This makes it more of a sweetened soft drink than a hydrating water source. The high sugar content can counteract the fluid intake, and it should not be considered a viable substitute for water.

The Science of Hydration and Carbonation

Your body's ability to absorb water is not hindered by carbonation. The bubbles are simply carbon dioxide gas dissolved in the liquid. While some people may experience mild bloating or gas from the bubbles, this does not affect the water's hydrating properties once it is absorbed. For some, the appealing fizziness of carbonated water actually encourages them to drink more throughout the day, helping them meet their fluid goals more easily.

However, it's the additives in some carbonated beverages that complicate things. Sugary sodas, diet drinks with artificial sweeteners, and high-caffeine beverages can all have adverse effects. Sugary drinks contribute to empty calories and can negatively impact overall health. While the caffeine in many sodas is a diuretic, the effect is generally considered mild and transient, meaning the beverage is still net-hydrating. The consensus remains that unsweetened sparkling water is the best choice if you're seeking a bubbly option for hydration.

Is Soda Water Bad for Your Teeth or Bones?

Concerns about the acidity of soda water and its effect on dental enamel have been raised, but research shows that plain carbonated water poses minimal risk compared to sugary drinks. The carbon dioxide creates a weak carbonic acid, but it is far less corrosive than the acids found in soft drinks. For those with sensitive teeth, dental professionals sometimes recommend drinking with meals or using a straw to minimize contact with enamel. Similarly, the myth that carbonated water reduces bone density has been largely debunked. Studies have shown no link between plain carbonated water consumption and weakened bones, unlike cola beverages that contain phosphoric acid.

Plain Soda Water vs. Regular Soda

Here is a quick look at how plain soda water stacks up against a typical regular, sugary soda when it comes to hydration and health:

Hydration Factor: Plain soda water is 100% water and is just as effective at hydration as still water. Regular soda is mostly water, but its high sugar content and other ingredients make it a poor choice for hydration.
Nutritional Profile: Plain soda water is calorie-free, sugar-free, and contains no unhealthy additives. Regular soda is high in calories from added sugars, which contribute to weight gain and chronic health issues.
Dental Health: The mild acidity of plain soda water is minimal compared to the highly corrosive sugar and acids in regular soda, which can cause significant tooth enamel erosion.
Weight Management: Substituting sugary sodas with plain soda water is an excellent way to reduce calorie intake and support weight loss efforts. Regular soda is linked to increased body weight.

Carbonated Water Comparison Table


Feature	Seltzer/Sparkling Water	Club Soda	Tonic Water	Regular Soda
Added Ingredients	Carbon dioxide (CO2) only	CO2 + Sodium Bicarbonate, Potassium Sulfate	Quinine, Sugar/HFCS, Flavors	Sugar/HFCS, Flavors, Caffeine, Phosphoric Acid
Hydrating Effect	High. Equivalent to still water.	High. Hydrating, but contains sodium.	Low. High sugar counteracts hydration.	Low. High sugar and caffeine complicate hydration.
Best for...	Everyday hydration, soda replacement	Cocktail mixers, occasional consumption	Specific cocktails (e.g., Gin & Tonic)	Avoid for health and hydration purposes
Considerations	Read labels for added flavors/sweeteners.	Mind sodium content if watching blood pressure.	Treats, not a hydration source.	High sugar, empty calories, negative health effects.

Conclusion: Making the Right Choice

Ultimately, whether you choose still or sparkling water is a matter of personal preference, as long as it's the plain, unsweetened variety. For many people, the refreshing fizz of soda water makes it easier and more enjoyable to stay hydrated, especially as a replacement for sugary soft drinks. It is crucial to read labels carefully to ensure no hidden sugars or high sodium levels are present. For the purest hydration, stick with seltzer or sparkling mineral water. By making this simple switch, you can effectively meet your fluid intake goals and improve your overall health.

For more information on the hydration effects of various beverages, a comprehensive study can be found in the American Journal of Clinical Nutrition PMC4808596.

Frequently Asked Questions

Yes, seltzer water is a type of soda water. Since it is simply water infused with carbon dioxide without added minerals or sugars, it is just as hydrating as still water.

You can, but it depends on the ingredients. If it's naturally flavored without added sugars or artificial sweeteners, it's a hydrating option. However, many flavored products contain acids or sweeteners that can be less healthy, so always check the nutrition label.

The main difference is the addition of minerals. Seltzer is plain water with carbonation, while club soda contains added minerals like sodium bicarbonate and potassium sulfate for flavor. For pure hydration with no additives, seltzer is the better choice.

No, the carbonation itself does not cause dehydration. This is a common myth. The effect of the carbon dioxide gas does not interfere with your body's ability to absorb water and hydrate properly.

No, tonic water is not a good source for hydration. It contains quinine and often has a high amount of added sugar, making it more similar to a sugary soft drink than a hydrating water.

Plain, unsweetened soda water is minimally more acidic than still water and poses a very low risk to tooth enamel. The real dental threat comes from the high sugar and acidic content of regular sodas and some flavored carbonated drinks.

Yes, sparkling mineral water counts. It is naturally carbonated from a spring or well and contains various minerals. While mineral content varies, it is still an effective hydrating beverage.