Is it okay if I only drink sparkling water? What experts say about long-term hydration

January 14, 2026 •

4 min read

Research from 2016 found that plain sparkling water hydrates the body just as effectively as still water, dispelling a common hydration myth. While it's a great substitute for sugary soda, relying exclusively on it can raise questions regarding dental health, digestive comfort, and overall balance.

Quick Summary

Plain sparkling water provides hydration equivalent to still water but may carry risks due to its slight acidity, which can impact dental enamel over time. Excessive intake might also cause bloating or worsen acid reflux for sensitive individuals, so consuming it in moderation alongside regular water is a balanced approach.

Key Points

Equally Hydrating: Plain sparkling water hydrates just as effectively as still water, debunking a common myth about its effects on hydration.
Dental Risks: The acidity from carbonation poses a low risk to tooth enamel, but this risk increases with added flavors or prolonged, frequent sipping.
Digestive Issues: Excessive intake of sparkling water can cause bloating and gas, especially for those with sensitive stomachs or conditions like IBS.
Additive-Free is Best: Always check labels, as some flavored or club sodas contain hidden sugars, artificial sweeteners, or added sodium, compromising their health benefits.
Balance is Key: To mitigate potential long-term dental or digestive effects, experts recommend alternating between sparkling and still water rather than relying on only one.
Soda Alternative: Plain sparkling water is a superior alternative to sugary sodas, providing the desired fizziness without the associated calorie and sugar load.

For many, the fizzy sensation of sparkling water makes staying hydrated more appealing than drinking plain, still water. As the popularity of carbonated beverages soars, so does the question of whether it's truly healthy to make them your sole source of hydration. The short answer is that while plain, unsweetened sparkling water is a healthy choice and an excellent alternative to sugary drinks, a balanced approach including still water is often recommended to mitigate potential long-term issues.

The Truth About Sparkling Water and Hydration

At its core, plain sparkling water is simply water infused with carbon dioxide gas. A 2016 study, which created a 'Beverage Hydration Index' to compare the hydrating effects of different drinks, found that sparkling water is just as hydrating as regular still water. The dissolved CO2 gas does not interfere with the body's ability to absorb water.

However, some studies suggest that the carbonation can enhance the feeling of fullness and curb thirst more quickly, which might lead some people to drink less overall compared to if they had still water. For individuals who struggle to drink enough plain water, the appeal of bubbles might actually help them meet their daily fluid intake goals.

Potential Risks of Excessive Sparkling Water Consumption

While generally safe, an all-sparkling-water diet has a few potential downsides to consider, especially for sensitive individuals. Most of these issues are associated with the carbonation process and potential additives found in some products.

Dental Health: A Concern for Enamel

One of the most widely discussed risks of carbonated beverages is their effect on tooth enamel. When water is carbonated, the CO2 reacts to form carbonic acid, which makes the drink slightly more acidic than still water. While the acidity is far lower than that of sugary sodas, which contain both high sugar and high acid levels, frequent and exclusive consumption of sparkling water could potentially contribute to enamel erosion over time. The risk is significantly higher with flavored sparkling waters, which often contain additional acids, such as citric acid, for flavor.

To protect your teeth while enjoying sparkling water, consider these tips:

Use a straw to minimize contact with tooth enamel.
Drink it with meals, which increases saliva production to help neutralize acids.
Choose unflavored options to avoid additional citric acid.
Rinse your mouth with plain water afterward.

Digestive Discomfort: Bloating and Gas

For some people, the carbonation in sparkling water can lead to gastrointestinal distress. The ingested gas can cause bloating, belching, and gas, particularly for those with sensitive stomachs or conditions like irritable bowel syndrome (IBS). The American College of Gastroenterology notes that while not a universal trigger, carbonated drinks can exacerbate pre-existing acid reflux symptoms in some individuals. If you notice increased discomfort, it's wise to switch to still water or limit your intake.

Hidden Additives in Certain Varieties

Not all sparkling waters are created equal. Consumers must be vigilant about reading nutrition labels, as some varieties contain additives that can compromise the beverage's health benefits. Tonic water, for example, is a carbonated drink containing significant sugar and quinine and should not be used as a primary hydrator. Club soda, while a better option, contains added minerals like sodium bicarbonate, which can add unnecessary sodium to your diet. Even seemingly innocuous flavored seltzers may contain artificial sweeteners or flavorings that are best avoided in large quantities. The healthiest choice remains plain, unsweetened sparkling or seltzer water.

Sparkling vs. Still vs. Soda: A Comparison


Feature	Plain Sparkling Water	Plain Still Water	Sugary Soda
Hydration	Excellent. Equivalent to still water.	Excellent. Standard for hydration.	Poor. Added sugar can worsen dehydration.
Acidity / Dental Risk	Slightly acidic (pH 3-4). Low risk with plain, higher with citrus flavors.	Neutral (pH 7). No risk to tooth enamel.	Highly acidic and high in sugar. High risk for enamel erosion and cavities.
Calories / Sugar	Zero calories and zero sugar.	Zero calories and zero sugar.	Very high in calories and sugar.
Additives	None in pure form. Check labels for flavors or sodium.	None.	Contains high-fructose corn syrup, artificial colors, and phosphoric acid.
Digestive Impact	Can cause bloating and gas in some individuals.	No effect on digestion.	Can cause bloating, gas, and is linked to numerous health issues.

Conclusion: A Case for Moderation

While the search results confirm that plain sparkling water is just as hydrating as its still counterpart, making it your exclusive beverage is not recommended for most people. The cumulative effect of its slight acidity on dental enamel and the potential for digestive discomfort are worth considering. However, for those looking to kick a soda habit or who simply prefer the texture, unsweetened sparkling water is a fantastic, calorie-free alternative. The most sensible and balanced approach is to incorporate both sparkling and still water into your daily hydration routine. This allows you to enjoy the benefits of carbonation while safeguarding your dental and digestive health for the long term. Ultimately, the best water is the one you will drink consistently to stay well-hydrated. For more health information, consult a registered dietitian or read resources like the Cleveland Clinic's health articles on this topic.

Frequently Asked Questions

No, this is a long-standing myth. Studies have not found a link between carbonated water and reduced bone density. The misconception likely stems from dark colas containing phosphoric acid, which can affect bone health, but this ingredient is not in plain sparkling water.

For some people, yes. The carbon dioxide gas that gives sparkling water its fizz can lead to temporary bloating and gas, especially if consumed in large quantities. Individuals with pre-existing gastrointestinal issues like IBS may be more susceptible.

Plain sparkling water is calorie-free, making it a great alternative to sugary drinks. Some studies suggest it may also increase feelings of fullness, which could help reduce overall calorie intake. However, it is not a weight-loss magic bullet.

Seltzer is plain water artificially carbonated with CO2, while club soda is also artificially carbonated but has added minerals like sodium bicarbonate and potassium sulfate for taste. Seltzer is generally the purest option among the two.

It depends. While some flavored options use natural extracts and remain calorie-free, others can contain citric acid, artificial sweeteners, or even sugar. The added acid in flavored versions can increase the risk of enamel erosion. Always read the nutrition label carefully.

Plain sparkling water is slightly acidic due to carbonic acid, which can pose a low risk to enamel over time. The risk is much lower than sugary sodas, but consuming it with meals or using a straw can help protect teeth. Regular still water is still the safest option for your teeth.

There is no official guideline, but experts recommend moderation, especially for those with digestive sensitivities or dental concerns. Listening to your body is key. For a balanced approach, alternate between sparkling water and plain water throughout the day.