Does Sparkling Water Count as a Glass of Water?

November 26, 2025 •

4 min read

According to numerous studies, plain sparkling water is just as hydrating as its still counterpart. So, does sparkling water count as a glass of water? The resounding answer from health experts is yes, as long as it does not contain added sugars or artificial sweeteners.

Quick Summary

Sparkling water is a viable alternative to still water for daily hydration, as carbonation does not inhibit the body's ability to absorb fluids. The best option is unsweetened plain or mineral sparkling water, which offers similar benefits to regular water. It can even help increase overall fluid intake for those who find plain water unappealing.

Key Points

Hydration Equivalence: Plain sparkling water is just as hydrating as regular still water, as the carbonation does not alter its core hydrating properties.
Personal Preference Matters: If the bubbles encourage you to drink more, sparkling water can be a more effective hydration tool than plain water.
Check the Label: To ensure optimal health benefits, choose plain or naturally flavored sparkling water without added sugars, artificial sweeteners, or excessive sodium.
Digestive Benefits: The carbonation in sparkling water has been shown to aid in digestion, improve swallowing ability, and help relieve constipation for some individuals.
Potential for Bloating: The fizz can cause bloating or gas for people with sensitive digestive systems, making still water a better option for them.
Workout Tip: During vigorous exercise, still water is often preferred for rapid hydration, as sparkling water might cause a feeling of fullness that discourages sufficient intake.
Dental Risk: While plain sparkling water's acidity is minimal, it is still advisable to rinse your mouth with plain water afterward or use a straw to protect tooth enamel.

The Science of Hydration: Bubbles vs. Still

The fundamental goal of drinking water is to replenish fluids lost through daily bodily functions. Both still and sparkling water are composed of the same base ingredient: H2O. The only difference is the carbonation—the addition of dissolved carbon dioxide gas under pressure, which creates the bubbles. Despite the fizzy texture, the body absorbs the water from both forms equally, making them equally effective for hydration. The notion that the bubbles might interfere with hydration is a common misconception that has been debunked by scientific research.

Sparkling Water vs. Still Water for Hydration: A Closer Look

For many, the main consideration isn't which one is more hydrating, but which one they are more likely to drink. For individuals who find plain water boring or bland, the crisp, lively taste of sparkling water can encourage them to drink more fluids throughout the day. This can be a game-changer for those who struggle to meet their daily water intake goals. On the other hand, some people find that the bubbles in sparkling water make them feel full faster, leading them to drink less overall. For these individuals, still water might be the more effective choice for consistent hydration.

Benefits Beyond Hydration

Aside from hydration, plain sparkling water offers a few additional benefits. For example, some studies suggest that it can help with digestion by aiding the swallowing process and potentially relieving constipation. This is because the carbonation can stimulate stomach acid production and encourage bowel movements. Sparkling water can also serve as an excellent, calorie-free alternative to sugary sodas, which is beneficial for weight management. For those with heart health concerns, some mineral-rich sparkling waters have been shown to improve cholesterol and inflammatory markers.

What to Watch Out For: Plain vs. Flavored

While plain, unsweetened sparkling water is a healthy choice, it's crucial to read labels when buying flavored varieties. Many flavored sparkling waters contain added sugars, artificial sweeteners, and preservatives that can negate the health benefits. The slight acidity from carbonation in plain sparkling water poses a minimal risk to dental enamel compared to still water, but added sugars dramatically increase this risk. To minimize any potential dental effects, it's recommended to drink flavored sparkling water in moderation, consume it with meals, or use a straw. If you want flavor without the downsides, adding your own natural fruit slices, like lemon or lime, is a great option.

The Takeaway for Your Hydration Strategy

The choice between sparkling and still water is ultimately a matter of personal preference and how it fits into your lifestyle. For most people, incorporating both types of water into their routine is a great strategy for staying consistently hydrated and engaged with their fluid intake. The key is to prioritize pure, unsweetened options and listen to your body's response. Whether you prefer a fizzy lift or a smooth, clean sip, both can effectively contribute to your overall health and well-being. By understanding the similarities and differences, you can make an informed decision that best supports your hydration goals.

Making Your Sparkling Water Count

To ensure your sparkling water contributes positively to your health, here are some tips:

Prioritize plain and mineral options: Choose unsweetened sparkling water with no added ingredients to reap the benefits without the risks of sugar or artificial additives.
Consider a home carbonation system: A home soda maker allows you to carbonate your own filtered tap water, giving you control over the ingredients and reducing plastic waste.
Listen to your body: If you experience bloating or discomfort from the carbonation, it's a signal to reduce your intake and balance it with still water.
Flavor it naturally: If you crave more flavor, add slices of fresh fruits, cucumber, or herbs like mint to your water instead of buying artificially flavored options.
Time it right: While sparkling water is great for general hydration, stick to still water during high-intensity workouts to avoid potential bloating.

Sparkling vs. Still Water: At-a-Glance Comparison


Feature	Plain Still Water	Plain Sparkling Water
Hydration	Excellent. Absorbed quickly and efficiently.	Excellent. Just as hydrating as still water.
Taste	Neutral, smooth, and clean.	Crisp, effervescent, and lively.
Dental Impact	Neutral pH. Low risk for enamel erosion.	Slightly acidic due to carbonation, but low risk compared to sugary drinks.
Digestion	Gentle and non-irritating for sensitive stomachs.	Can aid digestion and swallowing for some, but may cause bloating for others.
Satiety	Does not affect feelings of fullness significantly.	Carbonation can increase feelings of fullness, potentially reducing overall intake.
Cost	Typically the most affordable option, especially from the tap.	Higher cost, especially for bottled varieties. Home carbonation can reduce expenses.
Additives	None, unless purchasing mineral-enhanced versions.	Plain has none; mineral waters contain natural minerals; avoid added sugars.

Conclusion

So, does sparkling water count as a glass of water? Yes, absolutely. For all intents and purposes related to daily hydration, plain sparkling water is a perfect substitute for still water. The key takeaway is that both are equally effective at hydrating the body, and the choice between them comes down to personal preference. By opting for pure, unsweetened versions, you can enjoy the refreshing fizz without any of the negative health impacts associated with sugary sodas. For those who find the bubbles more enticing, it can be a powerful tool for encouraging greater overall water consumption and improving hydration habits. Ultimately, the most important thing is to drink enough fluid, and if sparkling water helps you do that, it is an excellent and perfectly valid choice. For more information on hydration guidelines from a reputable source, see the Harvard Health Publishing recommendations.

Frequently Asked Questions

No, plain sparkling water is not less hydrating than regular water. Multiple studies confirm that the body absorbs the water from both forms equally, making them equally effective for replenishing fluids.

Yes, you can. As long as it is plain and unsweetened, sparkling water effectively contributes to your daily fluid intake. However, for those with sensitive stomachs or during intense workouts, a balance of both sparkling and still water may be more comfortable.

The healthiness of flavored sparkling water depends on its ingredients. Varieties with added sugars or artificial sweeteners should be limited. Naturally flavored versions with fruit essences and no sugar are a better, healthier alternative.

Plain sparkling water poses a minimal risk to dental enamel compared to sugary soft drinks. The weak carbonic acid is far less erosive than the acids found in sodas. Using a straw or drinking with meals can further minimize potential effects.

The carbon dioxide gas in sparkling water can create a feeling of fullness or bloating, especially when consumed quickly. This can sometimes lead people to drink less overall than they would with still water.

Seltzer is artificially carbonated water with no added minerals. Soda water (or club soda) is artificially carbonated with added salts like sodium bicarbonate. Sparkling mineral water comes from a natural spring and contains naturally occurring minerals, which may or may not be naturally carbonated.

For vigorous exercise, still water is generally recommended. The carbonation in sparkling water can cause bloating or discomfort, which might prevent you from drinking enough fluids to stay properly hydrated during a workout.