Does Sprite Count as Drinking Water? The Surprising Truth About Soda

January 9, 2026 •

4 min read

While a 12-ounce can of regular cola is about 93 percent water by volume, it's a common misconception that sugary soft drinks like Sprite can adequately replace water for daily hydration needs. Does Sprite count as drinking water? The simple answer is no, and understanding why is key to making healthier beverage choices.

Quick Summary

Sprite is not a viable substitute for water due to its high sugar content, acidity, and empty calories. While it provides some fluid, pure water is essential for optimal cellular hydration and overall health.

Key Points

Not a Replacement: Sprite does not count as drinking water and is not a viable substitute for daily hydration needs due to its high sugar content and empty calories.
Sugar's Impact on Hydration: The high sugar concentration in Sprite draws water from your body during digestion, hindering the efficient hydration process that plain water provides.
Dental Health Risks: Both regular and sugar-free Sprite contain high levels of citric acid that can erode tooth enamel, leading to cavities and other dental issues over time.
Empty Calories: A single can of regular Sprite provides a significant amount of sugar and calories but offers no essential vitamins or minerals for nutritional value.
Superiority of Water: Pure water is the most effective and healthiest way to hydrate, supporting crucial bodily functions from cellular metabolism to waste removal.
Healthier Alternatives: Sparkling water with fruit, herbal tea, and low-sugar kombucha are excellent alternatives to soda that provide flavor and fizz without the health risks.

The Core Problem: Sugar and Acidity

At its simplest, Sprite is carbonated water infused with high-fructose corn syrup, citric acid, and natural flavorings. A single 12-ounce (375 ml) can of regular Sprite packs approximately 38 grams of added sugar. This amount is more than the American Heart Association's recommended daily limit of 36 grams for adult men and 25 grams for adult women. This excessive sugar intake creates several issues that disqualify Sprite as a substitute for water.

Why Sugar Hinders Hydration

The high concentration of sugar in Sprite forces your body to expend extra resources to process and regulate blood sugar levels. When you consume a sugary drink, your small intestine pulls water from your body to dilute the sugars, which is the opposite of the efficient hydration process that occurs with plain water. While the drink is technically a fluid, the high sugar content essentially makes it less effective for providing cellular hydration compared to water.

The Impact of Citric Acid on Your Health

Sprite contains citric acid, which gives it that signature tangy flavor but also contributes to its high acidity. This acidity can negatively affect your body, particularly your oral health. The combination of sugar and acid in soda erodes tooth enamel, increasing the risk of cavities and long-term dental problems. Furthermore, for those with sensitive stomachs or acid reflux, the carbonation and high acid levels can cause gastric irritation and discomfort.

Sprite vs. Sprite Zero: Is the Sugar-Free Version Better?

Sprite Zero Sugar replaces added sugar with artificial sweeteners like aspartame and acesulfame potassium. While this eliminates the high calorie and added sugar content, it doesn't solve all the problems. Sprite Zero still contains citric acid and carbonation, posing the same risks to dental and gastric health. The long-term effects of artificial sweeteners are still under investigation, and some studies have shown they can affect gut microbiota and potentially increase cravings for sweeter foods. Therefore, while Sprite Zero is a step away from the immediate sugar overload, it is still not a nutritionally sound alternative to water.

The Role of Water in Your Body

Water is the best choice for hydration because it is a zero-calorie, sugar-free fluid that plays a critical role in almost every bodily function. Its benefits far surpass anything a soft drink can offer.

Optimal Cellular Function: Water is directly absorbed and used by your cells for energy and metabolic processes without requiring extra processing to remove sugar.
Joint and Organ Health: It lubricates joints, carries nutrients to cells, and helps your kidneys and liver flush toxins out of the body.
Weight Management: Drinking water can help you feel full, which can aid in weight loss and management by reducing overall calorie intake.

Comparing Sprite and Water


Feature	Plain Water	Regular Sprite	Sprite Zero Sugar
Calories	0	~140 (12 oz can)	0
Added Sugar	0	~38g (12 oz can)	0
Artificial Sweeteners	No	No	Yes
Dental Impact	Neutral to Beneficial	High Erosion Risk	High Erosion Risk
Hydration Efficiency	Excellent	Poor (due to high sugar)	Sub-par (due to additives)
Essential Nutrients	Can contain minerals	None	None

Healthy Alternatives to Quench Your Thirst

For those who prefer a more flavorful or bubbly drink than plain water, several healthy alternatives exist that can satisfy cravings without the health drawbacks of soda. Some excellent options include:

Sparkling Water with Fruit: Add slices of lemon, lime, berries, or cucumber to plain sparkling water for a refreshing and naturally flavored fizz.
Infused Water: Create your own flavored water by adding fruits or herbs. This adds a subtle, natural taste without any added sugar.
Herbal Tea: Brew herbal or fruit-infused teas and chill them for a flavorful, sugar-free, and often caffeine-free beverage.
Kombucha: This fermented tea contains probiotics and can be a good option in moderation. Look for low-sugar varieties.
Coconut Water: A natural source of electrolytes, coconut water is great for post-exercise hydration, but check labels for added sugar.

Conclusion: Choosing Water for Optimal Health

While Sprite and other sodas technically contain water and thus contribute minimally to fluid intake, their high sugar content, empty calories, and acidity make them a poor choice for hydration. Consuming them regularly can lead to a host of health problems, from weight gain and diabetes to dental decay. Pure, clean water remains the gold standard for staying hydrated, supporting essential bodily functions, and promoting overall well-being. For those seeking alternatives with more flavor, healthier options like fruit-infused sparkling water offer a better path to quenching your thirst and protecting your health.

For more information on the health effects of sugary beverages, you can consult reputable sources like the UCLA Health article on diet sodas.

Frequently Asked Questions

Yes, but poorly. While Sprite contains water, its high sugar content and additives make it an inefficient hydrator compared to plain water, as the body works to process the sugar.

No. Although it's sugar-free, diet Sprite still contains citric acid and artificial sweeteners. Its acidic nature can damage tooth enamel, and the long-term effects of artificial sweeteners are still debated.

No, not significantly. Most sodas share the same core issues of high sugar, acidity, and lack of nutrients. In terms of providing efficient hydration, Sprite is no better than other sugary soft drinks.

Excessive Sprite consumption is linked to weight gain, an increased risk of type 2 diabetes and heart disease, poor dental health due to enamel erosion, and potential kidney issues.

While often used as a home remedy, there is no scientific evidence that soda helps an upset stomach. Any relief felt is likely due to burping relieving gas, but the high sugar and acidity can actually irritate the digestive system.

A standard 12-ounce (355 ml) can of regular Sprite contains approximately 38 grams of added sugar, which exceeds the recommended daily intake for most adults.

Excellent alternatives include fruit-infused sparkling water, kombucha, herbal tea, and homemade fruit juices mixed with seltzer. These options provide flavor and carbonation without the negative health effects of soda.