Does sparkling water count as water intake? A detailed nutrition diet guide

October 10, 2025 •

5 min read

With the human body composed of nearly 60% water, staying properly hydrated is critical for overall health. For those who find plain water unappealing, a common question arises: does sparkling water count as water intake? The good news is that for most people, the answer is a resounding yes, as long as it's the right kind.

Quick Summary

Plain sparkling water is as hydrating as still water, with studies confirming its effectiveness. The carbonation does not hinder absorption. However, varieties with added sugars, sodium, or artificial sweeteners should be avoided. It serves as a healthy, zero-calorie alternative to sugary sodas.

Key Points

Hydration Equivalent: Plain sparkling water hydrates the body just as effectively as regular, still water, with studies confirming their equal hydrating potential.
Avoid Added Sugars: The hydrating benefits are tied to plain sparkling water. Flavored or tonic versions with added sugars, artificial sweeteners, or high sodium should be avoided.
Debunks Dental Myth: Plain sparkling water poses minimal risk to tooth enamel compared to sugary sodas. Its mild acidity is not a significant concern for oral health.
No Effect on Bones: The myth that sparkling water weakens bones is false; this confusion comes from cola drinks containing phosphoric acid. Plain carbonated water has no negative impact on bone density.
Check Labels: Be aware of the differences between seltzer, club soda, and mineral water. Club soda, for example, contains added sodium.
Can Aid Digestion: For many, sparkling water can help with indigestion and constipation, though some with sensitive stomachs may experience bloating.
Healthy Soda Alternative: It provides a zero-calorie, sugar-free, bubbly alternative to sugary drinks, which can assist in weight management and better dietary choices.

The Science of Hydration

Hydration is a fundamental biological process where water is absorbed by the body to support vital functions, including regulating body temperature, lubricating joints, and transporting nutrients. The misconception that carbonation inhibits hydration is simply not true. Sparkling water is essentially just water with dissolved carbon dioxide gas, which gives it its fizz. When you consume it, the gas is mostly released in the stomach, and the water is absorbed just as it would be from a non-carbonated source.

A 2016 study published in the American Journal of Clinical Nutrition utilized the Beverage Hydration Index (BHI) to compare the hydrating effects of several drinks, including still and sparkling water. The research concluded that still and sparkling water are equally hydrating, with no significant difference in their ability to rehydrate the body. While some individuals may experience a feeling of fullness from the carbonation, which could lead to them drinking less overall, the hydrating properties of the liquid itself are not diminished.

Varieties of Sparkling Water: What to Watch Out For

Not all fizzy waters are created equal. It's crucial to understand the different types and read labels carefully to ensure you are choosing a truly hydrating option that aligns with your nutrition diet goals.

Plain Sparkling Water and Seltzer

Plain sparkling water and seltzer are the healthiest choices. They consist of filtered water with added carbon dioxide and contain zero calories, sugar, or other additives. They are functionally identical to still water for hydration purposes.

Club Soda

Club soda is artificially carbonated water with added minerals like sodium bicarbonate and potassium sulfate. These additives give it a slightly salty taste. While it is still hydrating, the added sodium content should be monitored, especially for individuals watching their sodium intake.

Sparkling Mineral Water

Sparkling mineral water originates from natural mineral springs and is either naturally carbonated or has added carbonation. The mineral content varies by brand and source, which can slightly affect the taste and, in some cases, provide trace minerals like calcium and magnesium.

Tonic Water

Tonic water is distinct from the others. It is carbonated but also contains quinine, giving it a bitter flavor, and often includes high-fructose corn syrup or other sweeteners. Due to its high sugar and calorie content, tonic water is not a hydrating alternative to still water.

Sparkling vs. Still Water: A Comparison


Feature	Plain Still Water	Plain Sparkling Water
Hydration Level	Excellent. Fully counts toward daily intake.	Excellent. Fully counts toward daily intake.
Carbonation	None.	Yes, with added carbon dioxide gas.
Calories	Zero.	Zero.
Added Sugars	Zero.	Zero. (Avoid flavored varieties with sugar)
Absorption Rate	Absorbed quickly.	Absorbed at a similar rate, though the gas may cause mild bloating.
Electrolytes/Minerals	Varies by source/brand.	Varies by source/brand (e.g., mineral water).
Dental Health	Minimal risk.	Minimal risk for plain, unsweetened versions.

Debunking Common Myths about Sparkling Water

Myth: Sparkling water erodes tooth enamel

Truth: While sparkling water is slightly more acidic than still water due to the carbonic acid, plain, unsweetened varieties pose a minimal risk to dental health. Sugary sodas and fruit juices are far more damaging. To be extra cautious, you can drink it with a meal or through a straw to minimize contact with your teeth.

Myth: Sparkling water causes osteoporosis

Truth: There is no scientific evidence to support the claim that plain sparkling water affects bone mineral density. The confusion likely stems from studies linking cola beverages, which contain phosphoric acid, to lower bone density.

Myth: Sparkling water is bad for digestion

Truth: In some people, the carbonation can cause bloating, gas, or burping due to the release of carbon dioxide. However, for others, sparkling water can actually aid digestion by improving swallowing ability and relieving constipation. If you have sensitive digestion or conditions like IBS, it's best to monitor your body's reaction.

Health Benefits of Drinking Plain Sparkling Water

For many, the biggest hurdle to drinking enough water is boredom. Plain sparkling water offers a number of benefits:

Hydration: It hydrates just as effectively as still water, making it a great way to meet your daily fluid requirements.
Healthier Alternative: The bubbly sensation provides a satisfying alternative for people trying to cut down on sugary soft drinks, juices, and alcohol.
Promotes Fullness: Some studies suggest that the carbonation can increase feelings of fullness, which may help with appetite control and weight management.
Digestive Support: It can help alleviate symptoms of indigestion and constipation in some individuals, promoting better gut health.

Practical Tips for Incorporating Sparkling Water

Opt for Plain: Always choose plain, unsweetened sparkling water to avoid added sugars, artificial sweeteners, and excess sodium. If you want flavor, add a squeeze of fresh lemon, lime, or some berries.
DIY Fizz: Consider getting a home carbonation machine. This is a cost-effective and environmentally friendly way to make your own sparkling water and control the level of carbonation.
Moderate Intake: While it is hydrating, a balance between still and sparkling water is advisable, especially for those prone to bloating.
Exercise Caution: During vigorous exercise, still water may be a better option. The carbonation can cause bloating, making it uncomfortable to consume large quantities quickly.

Ultimately, whether you prefer still or sparkling water is a matter of personal preference. Both are effective tools for hydration within a healthy diet. The key is to choose the option that encourages you to drink more fluids regularly, and to always prioritize unsweetened, natural options. Read more on sparkling water myths from Natura Water Systems

Conclusion

To definitively answer the question, does sparkling water count as water intake?, the answer is yes, provided it's the plain, unsweetened variety. Backed by scientific studies, its hydrating potential is equal to that of still water. It offers a refreshing, zero-calorie, and zero-sugar alternative to sodas and other sugary beverages, and can even aid digestion and promote feelings of fullness. While it's wise to be mindful of additives and be aware of potential digestive sensitivities, plain sparkling water is a healthy and effective way to meet your daily hydration goals.

Frequently Asked Questions

Yes, studies have shown that plain sparkling water is just as effective for hydration as regular, still water because the carbonation does not affect the body's ability to absorb the fluid.

Plain sparkling water poses very little risk to dental enamel. Its slight acidity is far less damaging than the acids and sugars found in sodas and other sweetened beverages.

For some individuals, the carbonation can lead to a temporary feeling of fullness, bloating, or gas. However, this effect varies from person to person, and for many, it is not an issue.

Yes, it is generally safe to drink plain sparkling water daily. It is a healthy, calorie-free alternative to sugary drinks and can help you meet your daily hydration needs.

It is best to choose plain, unsweetened sparkling water. Flavored varieties often contain added sugars, artificial sweeteners, or high sodium content that can negate the health benefits.

No, there is no evidence that plain sparkling water negatively affects bone density. This is a myth, likely conflated with research on cola beverages.

Yes, unsweetened sparkling water is a zero-calorie beverage that can help reduce overall calorie intake. The carbonation can also increase feelings of fullness, potentially aiding in portion control.