Does soda water hydrate you more than regular water? Separating fact from fizz

October 15, 2025 •

5 min read

According to research, a Beverage Hydration Index (BHI) study found that sparkling water is just as hydrating as still water, debunking the myth that the bubbles in soda water compromise its ability to replenish fluids. This confirms that the liquid's base is the primary hydrating factor, not the carbonation itself.

Quick Summary

Both soda water and regular water are equally effective for hydration, as the carbonation does not alter the fundamental hydrating property of water. Personal preference, potential bloating from fizz, and the presence of added minerals or sugars in some varieties are the main differentiating factors. Choosing the type that encourages higher fluid intake is the most effective hydration strategy.

Key Points

Equally Hydrating: Plain soda water is just as effective at hydrating the body as regular still water, as proven by scientific studies.
Carbonation is Not a Barrier: The bubbles in carbonated water do not prevent the body from absorbing the fluid; the hydrating effect comes from the water content itself.
Personal Preference is Key: The most hydrating beverage for an individual is often the one they enjoy drinking the most, as this encourages greater fluid consumption.
Watch for Added Ingredients: To maximize hydration and health benefits, choose plain, unsweetened soda water and check labels for added sugars, artificial sweeteners, and high sodium content.
Exercise Hydration Differs: While fine for everyday use, still water is generally recommended during intense exercise to avoid bloating and facilitate rapid rehydration.
Potential for Bloating: For individuals with sensitive digestive systems, the carbonation in soda water may cause temporary bloating or discomfort.

The Science of Hydration: Bubbles vs. Still

At its core, hydration is the process of the body absorbing and utilizing fluids to maintain vital functions, such as regulating temperature, transporting nutrients, and flushing waste. Water is the most fundamental and effective way to achieve this. The debate over whether soda water hydrates as well as its still counterpart is a common one, rooted in misconceptions about how carbonation affects the body. While it's true that some beverages are more hydrating than others—often due to added electrolytes—plain carbonated water's performance is surprisingly similar to regular water's. The primary distinction lies not in the hydrating capacity, but in personal tolerance and preference, as some find the fizziness of carbonated water to cause bloating, which could lead to reduced overall intake.

What is Soda Water?

Soda water, often used interchangeably with seltzer or club soda, is simply water infused with pressurized carbon dioxide gas. This creates the effervescent bubbles that many find refreshing. Some versions, like club soda, may have added minerals such as sodium bicarbonate to enhance flavor, while seltzer water is typically just water and carbon dioxide. Natural sparkling mineral water, on the other hand, is sourced from springs or wells and contains naturally occurring minerals and carbonation. For the purpose of hydration, as long as the soda water is unsweetened and without excessive sodium, its function is essentially identical to regular water.

How Hydration Works and the Role of Water

When we drink, the fluid is absorbed from the gastrointestinal tract into the bloodstream, where it is distributed throughout the body. Plain water, with its simple composition, is absorbed efficiently. While carbonated water may take slightly longer to empty from the stomach due to the carbonation, the effect is minor and does not significantly alter the overall hydrating outcome. The ultimate measure of hydration depends on total fluid intake over time, not just the speed of initial absorption. This is why for general daily hydration, the choice between soda and regular water is largely a matter of taste.

Comparison of Soda Water vs. Regular Water


Feature	Plain Soda Water	Regular (Still) Water
Hydration Efficiency	Equally hydrating as still water.	The benchmark for hydration.
Absorption Rate	May be slightly slower due to carbonation.	Absorbed most quickly by the body.
Calorie Content	Zero calories (plain varieties).	Zero calories.
Additives	May contain added minerals (e.g., sodium in club soda).	Typically free of additives (tap or spring water).
Flavor/Taste	Bubbly, sometimes slightly acidic or mineral-flavored.	Plain and neutral taste.
Impact on Bloating	Can cause temporary bloating for some individuals.	Does not cause bloating.
Best for Exercise?	Not ideal during high-intensity exercise due to potential bloating.	Preferred for rapid rehydration during strenuous activity.
Dental Impact	Mildly acidic; poses very low risk to enamel compared to sugary drinks.	Neutral pH; no risk to dental enamel.

Practical Considerations for Your Daily Hydration

Choosing your water source can depend on several factors beyond basic hydration effectiveness. Here are a few points to consider:

Personal Preference: If the bubbles and mouthfeel of soda water encourage you to drink more throughout the day, it is a healthier alternative to sugary soft drinks. The most hydrating drink is the one you will actually drink enough of.
Exercise: For athletes or those engaging in intense physical activity, still water is often the better choice. The carbonation can cause bloating and discomfort, which may hinder an athlete's ability to drink adequate amounts of fluid quickly.
Digestive Sensitivity: Individuals with conditions like acid reflux or irritable bowel syndrome may find that carbonated drinks worsen their symptoms, such as bloating and gas. For them, still water is the safer option.
Mineral Content: Some sparkling mineral waters contain electrolytes like sodium, calcium, and magnesium. While this can offer a slight edge in fluid retention, the amounts are typically minimal and unnecessary for most people outside of specific medical or athletic needs. Always check the label, especially for sodium content.
Cost and Waste: Homemade soda water using a carbonation machine can be a cost-effective and environmentally friendly option, reducing reliance on single-use plastic bottles.

Making an Informed Choice

Ultimately, the decision between soda water and regular water for daily hydration comes down to individual preference and physical tolerance. For general hydration, plain soda water is an excellent, equally hydrating alternative to still water. It serves as a great, calorie-free substitute for those accustomed to sugary fizzy drinks, and can even help some individuals increase their overall fluid intake. However, during periods of intense exercise or for those prone to bloating, still water is the more suitable choice for rapid, comfortable rehydration. By understanding the similarities and differences, you can confidently choose the water that best fits your lifestyle and helps you meet your hydration goals.

For more detailed information on a wide range of beverages and their hydrating effects, you can consult research published in the American Journal of Clinical Nutrition.

Conclusion

The notion that soda water is less hydrating than regular water is a myth. The carbonation process does not interfere with the body's ability to absorb and utilize water. Both plain soda water and regular water are equally effective for staying hydrated, with the main differences being taste, mouthfeel, and potential for causing bloating in some people. The healthiest choice is to pick whichever option encourages you to drink more fluids consistently throughout the day, ensuring you meet your hydration needs without added sugars or excessive sodium.

Factors Influencing Your Hydration Choice

Encourages Higher Intake: For those who find plain water unappealing, the fizz and unique texture of soda water can make drinking fluids more enjoyable, leading to better overall hydration.
Sensitivity to Carbonation: Some people experience gas or bloating from carbonated drinks, which can discourage adequate fluid consumption. Still water is the better choice in these cases.
Added Ingredients: The hydrating effect of soda water can be compromised by added sugars, flavorings, or excessive sodium. Always opt for plain, unsweetened varieties.
Timing of Consumption: During intense physical activity, still water is preferable for quick and comfortable rehydration. Soda water is perfectly fine for post-workout recovery or daily consumption.
Cost and Environmental Impact: Home carbonation systems offer a sustainable and often more affordable way to enjoy soda water without the waste of single-use bottles.

Frequently Asked Questions

Yes, sparkling water, provided it is plain and unsweetened, counts fully towards your daily fluid requirements. Its hydrating properties are identical to those of regular water.

Flavored sparkling water can be just as hydrating, as long as it contains no added sugars or artificial sweeteners. Always check the nutrition label, as some flavored versions may include ingredients that can reduce their hydrating potential.

Plain soda water is mildly acidic due to the carbonation, but it is far less damaging to tooth enamel than sugary sodas or fruit juices. The risk to dental health from plain sparkling water is considered very low.

The feeling of bloating is caused by the carbon dioxide gas in the drink. While harmless for most, it can create a feeling of fullness that might discourage some people from drinking as much as they need.

For most intense exercise, still water is better. The carbonation in soda water can cause bloating, which is uncomfortable and may prevent you from consuming fluids efficiently during your workout.

Some sparkling mineral waters contain electrolytes like sodium and magnesium, which can slightly enhance fluid retention. However, for most people, the difference is marginal, and the high sodium content in some varieties may be a consideration.

No, the idea that soda water is dehydrating is a myth. Scientific research has consistently shown that carbonated water is as effective for hydration as still water.