How much sparkling water should you drink per day?

January 5, 2026 •

4 min read

According to the National Academies of Medicine, men need about 15.5 cups of fluid a day, and women require around 11.5 cups. Many people turn to sparkling water for its satisfying fizz and flavor. When you love the bubbles, it’s natural to wonder how much sparkling water to drink per day.

Quick Summary

The ideal amount varies by individual, but most experts suggest consuming it in moderation, often limiting intake to 1-3 cans or glasses per day. Overconsumption, especially of flavored varieties, can lead to bloating, gas, and dental enamel erosion. Listening to your body and balancing sparkling water with plain water is key for optimal health.

Key Points

Moderation is key: Most health experts advise limiting daily sparkling water intake to one to three servings for the average, healthy person.
Choose plain over flavored: Plain sparkling water is the healthiest option; flavored varieties, especially those with added citric acid, increase the risk of dental enamel erosion.
Sparkling water is hydrating: Unsweetened sparkling water hydrates your body just as effectively as still water, making it a great alternative to sugary drinks.
Be mindful of side effects: Potential side effects of overconsumption include bloating and gas due to the carbonation, which can be uncomfortable for some individuals.
Alternate with still water: For optimal hydration and dental health, it is recommended to alternate between drinking still and sparkling water throughout the day.
Listen to your body: The best guide for determining your ideal intake is to pay attention to your body's signals, especially concerning digestive comfort.

Understanding the Healthiest Hydration Habits

For many, sparkling water is a refreshing and zero-calorie alternative to sugary sodas and juices. This fizzy beverage is created by infusing water with carbon dioxide gas, which results in carbonic acid, making it slightly more acidic than still water. For the average, healthy person, plain sparkling water is just as hydrating as its still counterpart and can be a fantastic way to meet daily fluid requirements. The most critical factor for healthy consumption is focusing on plain, unsweetened varieties. Flavored sparkling waters, especially those containing citric acid, can be more acidic and thus pose a higher risk to dental health. Some varieties, like club soda, may also contain added sodium, while tonic water often has added sugar. Always read the label to ensure you are drinking the healthiest option available.

What is an Appropriate Daily Amount?

There is no official recommended daily allowance for sparkling water, but health experts generally advise moderation. Many dietitians suggest that limiting yourself to one to three cans or glasses per day is a safe amount for most individuals. However, the exact amount you can tolerate depends entirely on your body's reaction and overall health. Some people can consume more without issue, while others, particularly those with a sensitive stomach, may need to cut back sooner. The most important consideration is ensuring that sparkling water is part of a balanced fluid intake that also includes plenty of still water. Alternating between the two can help mitigate potential side effects while keeping your hydration interesting.

Factors Influencing Your Intake

Several factors can influence how much sparkling water is right for you:

Digestive Sensitivity: If you experience bloating, gas, or digestive discomfort after drinking sparkling water, it's a clear sign to reduce intake.
Dental Health: The slight acidity, particularly from flavored versions with citric acid, can erode tooth enamel over time. Maintaining good oral hygiene and rinsing with plain water after consumption can help.
Exercise and Activity: While sparkling water is hydrating, the carbonation can cause bloating during vigorous physical activity, which may make it uncomfortable to drink enough fluid. Still water is generally a better choice for intense workouts.
Underlying Conditions: Individuals with gastrointestinal issues like GERD or IBS may find that the carbonation aggravates their symptoms. It's best to consult a healthcare provider if you have any concerns.

Potential Side Effects of Overconsumption

While plain sparkling water is a healthier alternative to sugary drinks, drinking too much can lead to some unpleasant side effects for certain individuals. These are largely related to the carbon dioxide content and acidity.

The Most Common Side Effects Include:

Bloating and Gas: The carbon dioxide in sparkling water can fill your stomach with gas, leading to bloating, a feeling of fullness, and burping. This is typically harmless but can be uncomfortable.
Dental Enamel Erosion: Although less severe than the damage caused by sodas, the carbonic acid in sparkling water can still cause minor erosion of tooth enamel over time. This risk is higher with flavored varieties that contain additional acids. Using a straw can help minimize contact with your teeth.
Aggravated Digestive Issues: The bubbles can worsen symptoms for those with sensitive digestive systems, particularly individuals with IBS or acid reflux (GERD).

Sparkling Water vs. Still Water: A Comparison

To help you decide the best approach for your hydration, here is a comparison of sparkling water and still water.


Feature	Sparkling Water	Still Water
Hydration	Just as effective as still water.	The baseline standard for hydration.
Taste & Texture	Offers a satisfying, bubbly texture and can be flavored with natural essences.	Flavorless, smooth texture; some find it bland.
Dental Health	Slightly acidic, with potential for enamel erosion over time, especially with added flavors.	pH neutral, posing no risk to tooth enamel.
Digestive Impact	Can cause bloating, gas, or discomfort in some sensitive individuals.	Generally has no negative digestive effects.
Nutritional Content	Can contain added minerals (mineral water), sodium (club soda), or flavorings. Plain seltzer is just H2O + CO2.	Typically contains no additives.
Cost	Usually costs more due to processing and packaging.	Generally the least expensive option.

How to Incorporate Sparkling Water into Your Routine

If you enjoy sparkling water, there are simple ways to incorporate it healthily into your daily routine.

Start with Plain: Choose plain, unflavored sparkling water or seltzer. You can add your own fresh ingredients like cucumber slices, mint leaves, or berries for a healthier flavor boost without added acids or sugars.
Alternate Your Intake: Don't replace all your still water with sparkling. A good practice is to alternate, having a glass of sparkling water and then a glass of still water. This helps cleanse your palate and rinse away any acidity from your teeth.
Drink with Meals: Enjoying sparkling water with a meal can be a good way to enjoy its flavor while minimizing its potential impact on your teeth, as chewing increases saliva production, which helps neutralize acid.
Stay Mindful: Pay attention to how your body feels. If you notice persistent bloating or discomfort, it’s time to reduce intake. Listen to your body's cues and adjust accordingly.

Conclusion: Listen to Your Body

Ultimately, how much sparkling water you should drink per day boils down to personal tolerance and overall hydration strategy. For most people, consuming a few servings of plain, unsweetened sparkling water daily is perfectly safe and a great way to stay hydrated, especially if it helps you drink more water overall. By being mindful of potential side effects, choosing healthy varieties, and balancing your bubbly intake with still water, you can enjoy this fizzy beverage without compromising your health. For comprehensive guidance on your total daily fluid needs, consult the Mayo Clinic guidelines on daily water intake.

Frequently Asked Questions

Yes, unsweetened sparkling water is just as effective at hydrating your body as still water. The carbonation does not interfere with its hydrating properties.

For some people, the carbon dioxide gas used to create the bubbles can cause bloating and a feeling of fullness. This is typically harmless, but if you are sensitive, you may want to limit your intake.

Flavored sparkling water, particularly those with added citric acid, can be slightly more acidic than plain sparkling water and increase the risk of tooth enamel erosion over time. Drinking it in moderation, using a straw, and rinsing with plain water can help.

Yes, it is safe for most healthy people to drink sparkling water daily, provided it is plain and consumed in moderation. Experts often suggest sticking to about 1-3 servings per day.

No, there is no evidence that plain sparkling water has a negative impact on bone density. The concern often stems from the phosphoric acid found in dark sodas, which is not an ingredient in plain sparkling water.

Sparkling water can aid in weight management by serving as a zero-calorie, hydrating alternative to sugary sodas. The carbonation can also increase feelings of fullness, which may help reduce overall calorie intake.

Seltzer is plain water artificially carbonated. Sparkling mineral water comes from a naturally bubbly spring and contains natural minerals. Club soda is carbonated water with added mineral salts like sodium bicarbonate and potassium sulfate, which can give it a slightly salty taste.

For some individuals with acid reflux or GERD, the carbonation in sparkling water can expand the stomach and potentially exacerbate symptoms. If you have these conditions, it is best to monitor your body's reaction or consult a doctor.