Does Sparkling Hydrate You? Uncovering the Truth Behind the Bubbles

December 10, 2025 •

3 min read

According to a 2016 study published in the American Journal of Clinical Nutrition, sparkling water is just as hydrating as regular still water. This surprising fact debunks a common myth, revealing that the bubbles in your carbonated drink do not diminish its hydrating properties.

Quick Summary

Sparkling water hydrates the body just as effectively as still water, with the carbonation having no impact on the body's ability to absorb H2O. Its effervescence can even encourage some to drink more, helping them meet their daily fluid intake goals.

Key Points

Equally Hydrating: A 2016 study found sparkling water is just as hydrating as regular still water.
Carbonation is Benign: The bubbles from carbon dioxide do not interfere with the body's ability to absorb water.
Healthiest Options are Plain: Opt for unsweetened, unflavored sparkling water to avoid unnecessary sugars and artificial additives.
Personal Preference is Key: The best water for you is the one that encourages you to drink enough throughout the day.
Bloating is a Possibility: Carbonation can cause bloating or gas in some people, particularly those with digestive sensitivities.
Slightly Acidic: While mildly acidic, plain sparkling water is far less harmful to dental enamel than sugary soft drinks.
Still Water for Exercise: During intense workouts, still water is often preferred to avoid bloating caused by carbonation.
Better Alternative to Soda: Plain sparkling water is an excellent, healthier replacement for sugary sodas and juices.

The Science of Hydration: Bubbles vs. Still

For years, a persistent health myth suggested that carbonated water was less effective for hydration than its flat counterpart. The misconception was that the added carbon dioxide somehow hindered the body's ability to absorb water. However, modern research has proven this belief to be false. The simple fact is that the base ingredient of sparkling water is water itself (H2O), and the body processes this effectively for hydration, regardless of the presence of bubbles.

The Beverage Hydration Index (BHI)

One of the key pieces of evidence supporting this is the Beverage Hydration Index (BHI). Researchers developed this index to measure the hydrating effect of various drinks compared to plain still water. In one study, they tested 13 different beverages, and the results showed that still water and sparkling water had comparable hydration levels. The fizz does not interfere with hydration; it merely changes the texture of the drink. While sparkling water may take a fraction longer to be processed in the stomach due to the carbonation, the overall hydrating effect is identical.

Potential Downsides and Considerations

While plain sparkling water is a healthy choice, it's crucial to be mindful of additives. Many commercially available sparkling waters and seltzers contain hidden ingredients that can compromise their health benefits.

Potential issues with some sparkling waters:

Added Sugars: Some flavored options include a significant amount of added sugar, turning a hydrating drink into an unhealthy one. Excess sugar can contribute to weight gain and spike blood glucose levels.
Artificial Sweeteners: To avoid calories, some brands use artificial sweeteners. For some individuals, these can cause stomach upset or digestive issues.
High Acidity: Carbonation makes water slightly acidic. While plain sparkling water's acidity is relatively mild, brands that add citric or phosphoric acid for flavoring can increase this acidity significantly, potentially contributing to the erosion of tooth enamel over time.
Bloating and Digestive Discomfort: For some people, particularly those with conditions like acid reflux or IBS, the gas from carbonation can lead to bloating, burping, or general stomach discomfort.

Comparison: Sparkling vs. Still Water


Feature	Plain Sparkling Water	Plain Still Water
Hydration Effectiveness	Just as hydrating	The baseline for hydration
Taste & Texture	Bubbly, sometimes with a mineral note	Flat, neutral taste
Rate of Absorption	Slightly slower due to carbonation	Absorbed more quickly
Appeal for Hydration	Can encourage higher intake for those who dislike plain water	Less appealing for some, leading to lower intake
Cost	Often more expensive than tap water or still bottled water	Generally the most affordable option
Dental Health Impact	Mildly acidic, but less corrosive than sugary sodas	Non-acidic and safe for teeth
Ideal For	A refreshing alternative to soda or juice	Exercise and quick rehydration

Making the Right Choice for Your Hydration

When choosing between still and sparkling water, the best option is often the one that encourages you to drink more fluids consistently. If you find the fizz of sparkling water more appealing than the taste of plain water, it can be an excellent way to increase your overall water intake throughout the day. For those who find carbonation uncomfortable, or during intense physical activity where quick hydration is key, still water remains the optimal choice.

For those who enjoy sparkling water, the healthiest versions are plain and unsweetened. Adding natural flavors, such as a squeeze of lemon, lime, or cucumber, is an easy way to enhance the taste without relying on added sugars or artificial sweeteners. There are also sparkling mineral waters that contain naturally occurring electrolytes, which can offer a slight edge in fluid retention, particularly after sweating. Ultimately, listen to your body and find the approach that helps you reach your daily hydration goals.

Conclusion

The myth that sparkling water is not as hydrating as still water has been definitively debunked by scientific evidence. Both beverages are equally effective for quenching thirst and replenishing your body's fluid needs. The key lies in choosing unsweetened, unflavored versions to avoid unnecessary sugars, sweeteners, or flavorings that can undermine the health benefits. Whether you prefer the satisfying fizz or the crispness of still water, the most important thing is to stay consistently hydrated. So, if the bubbles make hydration more enjoyable for you, feel free to pour yourself a glass with confidence.

Visit the official website for Abbott Newsroom for more information on the health benefits of water.

Frequently Asked Questions

No, sparkling water is just as hydrating as regular still water. The carbonation from the dissolved carbon dioxide does not inhibit the body's ability to absorb the water.

Yes, absolutely. Plain, unsweetened sparkling water contributes to your daily fluid intake in the same way as regular water. It is a great way to meet your hydration goals, especially if you find plain water boring.

Yes, as long as it does not contain added sugars or artificial sweeteners. For the most hydrating option, choose naturally flavored sparkling waters with no added calories.

No, this is a myth. The carbonation in sparkling water does not cause dehydration. It is only when beverages contain dehydrating ingredients like high amounts of sugar or caffeine that hydration is negatively impacted.

Plain sparkling water is only mildly acidic and far less erosive to dental enamel than sugary soft drinks. To minimize any risk, avoid sparkling waters with added acids (like citric or phosphoric) and drink them with meals.

While it is hydrating, sparkling water is not the ideal choice for during a workout. The carbonation can cause bloating and make you feel uncomfortably full, potentially hindering your ability to drink enough fluids.

Yes, some evidence suggests that carbonated water can improve digestion by alleviating symptoms of indigestion and constipation for some people. However, for those with sensitive stomachs, the gas may cause discomfort.