The Myth Debunked: Does Sparkling Water Dehydrate the Body?

December 14, 2025 •

4 min read

According to nutrition experts, sparkling water hydrates the body just as effectively as still water, despite a persistent myth suggesting otherwise. The bubbles, or carbonation, in sparkling water do not interfere with your body's ability to absorb the liquid or reduce its hydration potential.

Quick Summary

Sparkling water is just as hydrating as regular water, with the carbonation having no negative impact on the body's fluid absorption. The myth suggesting it causes dehydration is false, and studies confirm its hydrating effectiveness. For many, the fizz makes meeting daily fluid intake easier, although some may experience bloating.

Key Points

Hydration Equivalence: Plain sparkling water is just as hydrating as still water, as proven by scientific research using the Beverage Hydration Index.
Carbonation is Not Dehydrating: The carbon dioxide gas that creates the bubbles does not cause dehydration or reduce the body's ability to absorb water.
Potential Bloating: Some individuals with sensitive digestive systems may experience temporary bloating or gas due to the carbonation.
Dental Considerations: The slight acidity from carbonic acid in plain sparkling water poses minimal risk to tooth enamel, especially when compared to sugary sodas. Drinking in moderation or with meals is recommended.
Better Than Sugary Drinks: Unsweetened sparkling water is a far healthier alternative to sugary sodas and juices, helping to reduce calorie intake and avoid related health issues.
Check for Additives: Always check the label to ensure no sugar, artificial sweeteners, or excessive sodium have been added, which can negate the health benefits.

The Science Behind the Fizz: Why Carbonation Doesn't Dehydrate

The belief that sparkling water dehydrates the body is a widespread myth, possibly stemming from its association with sugary, caffeinated sodas that do have diuretic effects. However, the key difference lies in the ingredients. Plain sparkling water is simply water infused with carbon dioxide gas, and this addition of CO2 does not change its fundamental hydrating properties. When you drink carbonated water, the CO2 is released from the liquid in your stomach and then expelled, primarily through burping. The water itself is absorbed by the body in the same way as still water, replenishing fluids and supporting essential bodily functions.

A study published in the American Journal of Clinical Nutrition found that sparkling water has the same Beverage Hydration Index (BHI) as still water. The BHI compares a drink's hydration potential to that of still water by measuring urine output. This research confirmed that from a hydration perspective, plain carbonated water performs identically to regular water. The presence of minerals like sodium, magnesium, and calcium in some naturally carbonated mineral waters can even slightly enhance hydration, as electrolytes aid in fluid retention.

Sparkling Water vs. Still Water: A Comparative Look

When choosing between still and sparkling water, the best choice often comes down to personal preference and how it affects your individual drinking habits. Both are excellent choices for hydration, but they offer different experiences and may suit different people better in certain situations.


Feature	Plain Sparkling Water	Plain Still Water
Hydration Efficiency	Equally as effective as still water.	The benchmark for hydration effectiveness.
Absorption Rate	Absorbed at a similar rate, though the carbonation might slightly slow gastric emptying for some.	Absorbed directly and quickly by the body.
Taste & Sensation	Crisp, bubbly, and refreshing. The fizz can be more appealing for those bored with plain water.	Smooth, neutral, and easy to drink in large quantities.
Digestive Impact	May aid digestion and relieve constipation for some. Can cause bloating or gas for sensitive individuals.	Gentle on the stomach; ideal for those with reflux or bloating issues.
Dental Acidity	Slightly more acidic than still water due to carbonic acid. Harmless for most, but excessive consumption may slightly increase enamel erosion risk.	Neutral pH and has no negative impact on tooth enamel.
Best for Exercise	Generally not recommended during intense workouts, as carbonation can cause bloating.	Preferred choice for fast fluid replacement during vigorous activity.

How to Maximize Hydration with Sparkling Water

For those who enjoy the fizz, incorporating sparkling water can be a great way to meet your daily fluid requirements. Here are some simple tips to keep in mind:

Choose the right kind: Always opt for unsweetened, unflavored sparkling water to avoid added sugars, calories, or artificial sweeteners. Flavored versions often contain citric acid, which can increase the acidity and potential dental risk. Check labels carefully.
Personalize your drink: Add natural flavors to plain sparkling water with fresh fruit slices, herbs like mint, or a squeeze of lemon or lime. This adds a refreshing twist without compromising on health benefits.
Alternate with still water: If you are sensitive to the bloating caused by carbonation, try balancing your intake with still water throughout the day. This is also a good practice for dental health.
Stay mindful during exercise: While sparkling water is fine for general hydration, still water is the better option for rehydration during intense physical activity, as the carbonation can lead to bloating.
Consider a home carbonator: Investing in a home sparkling water maker can be a cost-effective and environmentally friendly way to enjoy your favorite bubbly drink.

The Takeaway

Ultimately, the choice between still and sparkling water is a matter of personal preference. For most people, consuming plain sparkling water is a perfectly healthy and hydrating choice. The key is to avoid varieties with added sugars or artificial ingredients and to listen to your body's signals regarding bloating or dental sensitivity. By understanding the true effects of carbonation, you can confidently enjoy your bubbly beverage as a vital part of a healthy hydration routine.

Conclusion

The evidence overwhelmingly shows that the notion that sparkling water dehydrates the body is a myth. Scientific studies confirm that it is just as hydrating as regular, still water, as the carbonation does not inhibit fluid absorption. The bubbles may even make staying hydrated more appealing for those who find plain water boring, potentially leading to increased overall fluid intake. While there are minor considerations, such as the potential for bloating or dental enamel concerns with excessive consumption, plain sparkling water remains a healthy and effective way to meet your daily hydration needs. As with any dietary choice, moderation and an awareness of individual body responses are important for optimal health.

If you want to read more about the beverage hydration index study, you can find information at The American Journal of Clinical Nutrition.

How to Choose a Healthy Sparkling Water

To ensure your bubbly beverage is as healthy as possible, always check the ingredients. Look for products with no added sugars, artificial sweeteners, or high levels of sodium. Plain seltzer water is a simple and clean option, while some brands of sparkling mineral water may offer added electrolyte benefits. When in doubt, opt for the unsweetened and unflavored varieties to reap the full hydration benefits without any hidden drawbacks.

Making Your Own Sparkling Water at Home

For a truly customizable and healthy option, consider making your own sparkling water. Using a home carbonator, you can infuse regular tap water with just the right amount of fizz. This allows you complete control over the ingredients, ensuring no unwanted sugars or additives make their way into your glass. You can then enhance the flavor naturally with slices of fruit, cucumber, or a sprig of fresh herbs.

Frequently Asked Questions

Plain, unsweetened sparkling water is generally not bad for you and is a healthy, hydrating alternative to sugary sodas. However, varieties with added sugars, artificial sweeteners, or excessive sodium should be avoided.

Yes, you can drink sparkling water every day. It counts toward your daily fluid intake just like still water. For most people, it's a perfectly healthy beverage, especially if it helps you drink more water overall.

For some people, the carbonation in sparkling water can cause temporary bloating or gas. This is a normal side effect for sensitive individuals and does not mean the water is dehydrating.

Plain sparkling water is mildly acidic, but it is significantly less harmful to tooth enamel than sugary soft drinks. You can minimize any risk by drinking it in moderation, especially with meals, and rinsing with plain water afterward.

Seltzer is water with added carbonation. Club soda is artificially carbonated with added minerals like sodium bicarbonate. Sparkling mineral water is naturally carbonated and contains minerals from its source.

Flavored sparkling water is just as hydrating as long as it doesn't contain added sugars, artificial sweeteners, or excessive sodium. Always check the ingredients list.

Still water is generally recommended during intense exercise because the carbonation in sparkling water can cause bloating or fullness, which may be uncomfortable during vigorous activity.