How much sparkling water should I drink daily? Your guide to balancing fizz and hydration

October 11, 2025 •

4 min read

According to the National Academies of Medicine, women should aim for 9 cups of fluid per day and men for 13, and sparkling water counts toward this total. But a question remains for many: exactly how much sparkling water should I drink daily? The answer involves considering individual factors, including dental health and digestive sensitivity.

Quick Summary

There is no one-size-fits-all daily amount of sparkling water; most experts recommend moderation, around one to two cans per day for most people, to balance hydration benefits against potential issues like enamel erosion or bloating. It is just as hydrating as still water, but individual tolerance and product ingredients matter.

Key Points

Moderate Intake: For most healthy adults, a moderate amount of one to two cans of sparkling water per day is generally considered safe.
Hydrates Like Still Water: Plain sparkling water is just as effective for hydration as its still counterpart and can encourage those who dislike plain water to drink more.
Choose Plain Over Flavored: Unflavored sparkling water is less acidic and less likely to contain added sugars or artificial flavors that can be harmful to teeth and overall health.
Protect Your Teeth: The carbonic acid can cause mild enamel erosion over time. Drinking with meals, using a straw, and rinsing with plain water can mitigate this risk.
Watch for Digestive Issues: If you experience bloating, gas, or acid reflux, sparkling water may be a trigger. Adjust your intake based on your body's reaction.
Substitute for Sugary Drinks: As a zero-calorie alternative, plain sparkling water is a great choice to replace high-calorie, sugary sodas and juices.

For many, the refreshing fizz of sparkling water has become a satisfying alternative to sugary sodas and a more exciting option than plain water. While it can absolutely be a healthy part of a daily routine, the question of 'how much' is a frequent one. The key to incorporating sparkling water healthily lies in understanding its effects and prioritizing overall hydration, with still water remaining the best and most neutral choice for the majority of fluid intake.

The daily recommendation: Listen to your body

Unlike still water, where fluid intake targets are well-established, there is no specific volume recommended for sparkling water. What constitutes a healthy amount varies significantly from person to person. A general rule of thumb suggested by experts is moderation, often cited as one to two cans or glasses per day. For most healthy individuals, this amount poses minimal risk. However, several factors should influence your personal intake, including:

Hydration needs: If sparkling water helps you drink more and meet your daily fluid goals, it can be a valuable tool.
Dental sensitivity: Those with a history of enamel erosion or tooth sensitivity may need to limit intake.
Digestive comfort: Individuals prone to gas, bloating, or acid reflux may find that carbonation exacerbates their symptoms.
Overall diet: How much other acidic food and drink you consume can impact how your body handles the slight acidity of sparkling water.

Potential risks of overconsumption

While plain sparkling water is generally harmless for most in moderation, excessive consumption, or drinking heavily flavored versions, can introduce a few potential health concerns.

Dental concerns

The main dental risk comes from the mild acidity of sparkling water. The carbonation process creates carbonic acid, which can wear away tooth enamel over time. While far less erosive than soda, constant sipping throughout the day exposes teeth to a continuous acid bath, which can be problematic, especially for individuals with a history of cavities or existing dental issues. Adding citrus flavors like lemon or lime further increases acidity and risk. Dental experts advise consuming sparkling water with a meal and rinsing your mouth with plain water afterward to help neutralize the acid.

Digestive issues

For some individuals, especially those with irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), the carbon dioxide gas in sparkling water can lead to uncomfortable symptoms. Common complaints include bloating, gas, and stomach pain. Listening to your body is crucial; if you experience discomfort, it's a sign to reduce your intake and prioritize still water.

Other considerations

While common myths like sparkling water causing bone density loss have been debunked, some flavored options may contain hidden sugars, artificial sweeteners, or high sodium levels that could affect weight management or other health goals. Always read the label to ensure your beverage aligns with your nutritional needs.

Plain vs. flavored sparkling water: A comparison

It's important to distinguish between different types of sparkling water, as their ingredients and health impacts can vary significantly. The table below compares plain sparkling water with flavored varieties, highlighting key differences.


	Plain Sparkling Water	Flavored Sparkling Water
Acidity (pH)	Mildly acidic (around 5-6), due to carbonic acid.	Can be significantly more acidic (3-4), especially with added citric acid.
Ingredients	Water and carbon dioxide gas. Mineral versions contain naturally occurring minerals.	Often includes natural or artificial flavors, added sweeteners, and additional acids.
Sugar/Calories	Zero sugar and zero calories.	Can be zero-calorie but some may have added sugars or artificial sweeteners, so check the label.
Dental Risk	Minimally erosive for most; the risk is low, especially in moderation.	Higher risk of enamel erosion due to increased acidity, particularly with citrus flavors.
Digestive Impact	Can cause bloating/gas for sensitive individuals, but often minimal.	Potential for increased bloating and discomfort due to both carbonation and added ingredients.
Weight Loss	A great zero-calorie replacement for sugary drinks.	Can be a good alternative, but watch for added sugars that add calories.

How to make sparkling water work for you

To enjoy the refreshing taste of sparkling water while prioritizing your health, consider the following best practices:

Prioritize still water: Make still water your primary source of hydration throughout the day.
Drink in moderation: Limit your intake of sparkling water, especially if you have sensitive teeth or digestive issues.
Go plain: Opt for unflavored varieties to minimize acidity and avoid additives.
Drink with meals: Consuming sparkling water with food helps neutralize the acid and reduces the impact on your teeth.
Use a straw: A straw can help bypass your teeth, reducing direct exposure to the acidic carbonation.
Rinse afterward: After drinking, rinse your mouth with plain water to wash away residual acid.
Infuse naturally: Add fresh fruit slices, cucumber, or mint to plain sparkling water for flavor without extra sugar or acids.
Consider a home carbonator: Using a machine to carbonate tap water can be a cost-effective and environmentally friendly way to enjoy sparkling water, and you control the ingredients.

Conclusion: A healthy balance is possible

Plain sparkling water can be a beneficial and enjoyable part of your hydration strategy, particularly as a zero-calorie substitute for sugary drinks. Its hydrating properties are identical to still water, and it can help those who find plain water unappealing to reach their daily intake goals. However, the key is moderation, being mindful of dental health, and prioritizing still water as your main fluid source. By listening to your body, choosing unflavored varieties, and being aware of potential side effects, you can successfully incorporate sparkling water into a healthy, balanced diet. If you have specific medical concerns, especially regarding kidney problems or severe digestive issues, it is always best to consult a healthcare professional.

For more information on the dental impacts of different carbonated drinks, the American Dental Association offers detailed insights and advice.

This article is intended for informational purposes and is not a substitute for professional medical advice.

Frequently Asked Questions

Yes, plain sparkling water is just as hydrating as regular, still water. The carbonation does not reduce its ability to hydrate your body, making it a good fluid source.

The mild acidity from carbonation can pose a risk of enamel erosion over time, especially with excessive intake or flavored varieties containing citric acid. Drinking in moderation, using a straw, and rinsing with water afterward can help protect your teeth.

Yes, for some people, the carbon dioxide gas in sparkling water can cause bloating, gas, or other digestive discomfort. Those with sensitive stomachs, IBS, or GERD may be more affected.

Flavored sparkling water can be a better option than sugary soda. However, many brands use additives that increase acidity or include artificial sweeteners. Opt for plain or naturally flavored options without added sugars for the healthiest choice.

Sparkling water can support weight loss by replacing high-calorie, sugary drinks with a zero-calorie alternative. It may also increase feelings of fullness, helping to reduce overall calorie intake.

While it can be part of your fluid intake, it's not ideal to drink sparkling water exclusively. Prioritizing still water is recommended to minimize potential dental and digestive side effects associated with constant consumption of carbonated beverages.

Sparkling mineral water may contain higher levels of minerals like sodium. Individuals with specific health conditions, such as kidney problems, should monitor their intake and consult a doctor.