Is Sparkling Water Better For You Than Pepsi? The Definitive Health Comparison

December 23, 2025 •

4 min read

According to reports, the average American consumes around 41 gallons of soda per year, with high sugar intake contributing to various health issues. This staggering statistic prompts many to question: is sparkling water better for you than Pepsi? The evidence overwhelmingly suggests that swapping high-sugar sodas for sparkling water is a significant step toward improving your overall health.

Quick Summary

This guide compares sparkling water and Pepsi, examining nutritional content, health impacts, and the risks associated with excessive soda consumption. Unflavored sparkling water is revealed as the superior choice, promoting better hydration, aiding weight management, and safeguarding dental health.

Key Points

Clear Winner: Plain sparkling water is unequivocally the healthier choice compared to Pepsi due to its lack of sugar, calories, and harmful additives.
Zero Calories and Sugar: Unflavored sparkling water provides satisfying fizz without the empty calories and high sugar content found in Pepsi, aiding in weight management.
Dental Health: Pepsi's high acidity and sugar severely damage tooth enamel, while plain sparkling water poses minimal risk.
Better Hydration: While sugary sodas can actually cause dehydration, sparkling water effectively hydrates the body, boosting overall wellness.
Metabolic Benefits: Switching from sugary drinks like Pepsi to sparkling water can significantly reduce the risk of type 2 diabetes and metabolic syndrome.
Smarter Soda Substitute: For those seeking a fizzy drink without the health risks, unflavored sparkling water is an excellent and satisfying replacement.
Bone Density: Unlike dark colas containing phosphoric acid, plain sparkling water does not negatively impact bone health.

Understanding the Basics: Sparkling Water vs. Pepsi

At its core, sparkling water is simply water infused with carbon dioxide gas, giving it a refreshing fizz. Plain versions contain zero calories, sugar, or artificial additives, making them an excellent hydration tool. In contrast, Pepsi is a sugar-sweetened beverage containing high-fructose corn syrup, phosphoric acid, and artificial flavors and colors. A single 12-ounce can of Pepsi contains a significant amount of added sugar and empty calories, with no nutritional benefits. The stark difference in composition is the primary reason for their vastly different health effects.

The Health Benefits of Sparkling Water

Opting for plain sparkling water offers numerous health advantages over sugary sodas. It provides a satisfying fizz without the adverse health consequences.

Promotes Hydration and Supports Weight Management

Equivalent Hydration: Despite the carbonation, studies confirm that sparkling water hydrates the body just as effectively as still water. Switching from Pepsi to sparkling water significantly improves your daily hydration levels, which is crucial for kidney health and overall well-being.
Calorie-Free: Since unflavored sparkling water has zero calories, replacing high-calorie sodas like Pepsi is a simple way to create a calorie deficit essential for weight loss. The average daily soda habit can add hundreds of unnecessary calories.
Enhances Satiety: The carbonation in sparkling water can help you feel fuller for longer, which may reduce overall calorie intake and curb cravings throughout the day. This feeling of fullness makes it easier to manage your appetite and stick to a healthy eating plan.

Protects Dental and Bone Health

Minimal Dental Impact: While some are concerned about the acidity of carbonated drinks, the American Dental Association states that sparkling water is generally fine for teeth and poses minimal risk, especially compared to sugary sodas. The high sugar and acid content in Pepsi creates an environment ripe for tooth decay and enamel erosion.
No Negative Effect on Bones: Unlike dark colas that contain phosphoric acid and are linked to reduced bone density, sparkling water does not weaken bones. In fact, some sparkling mineral waters contain beneficial minerals like calcium and magnesium that can support bone health.

Aids Digestion

Relieves Indigestion: For many people, sparkling water can help with indigestion and constipation. The carbonation may stimulate swallowing and nerve receptors that aid the digestive process, providing relief from discomfort.

The Significant Health Risks of Pepsi

Regularly consuming sugary sodas like Pepsi has been linked to a cascade of negative health outcomes.

High Sugar Content Leads to Metabolic Issues

Weight Gain and Obesity: The excess sugar and empty calories in Pepsi directly contribute to weight gain and obesity, which is a risk factor for many serious diseases. Liquid calories are less satiating than solid food, making it easy to over-consume them.
Type 2 Diabetes: Consistent high sugar intake from sodas can lead to insulin resistance, significantly increasing the risk of developing type 2 diabetes. Research shows that even one or two colas per day increases this risk by over 20%.
Heart Disease: Excessive sugar consumption is associated with high blood pressure, high cholesterol, and excess fat, all major risk factors for heart disease and stroke.

Severe Impact on Oral Health

Dental Erosion and Cavities: The combination of sugar and phosphoric acid in Pepsi is highly damaging to tooth enamel. This acidic environment promotes cavity-causing bacteria and can lead to significant tooth decay and gum irritation over time.

Other Concerns

Kidney Damage: Studies have found that high sugar intake, particularly from sodas, can contribute to kidney damage and increase the risk of kidney stones. Artificial sweeteners in diet sodas have also been linked to potential kidney issues.
Decreased Bone Density: The phosphoric acid found in dark colas like Pepsi has been shown to interfere with calcium absorption, potentially contributing to lower bone mineral density.

Sparkling Water vs. Pepsi: A Detailed Comparison


Feature	Sparkling Water	Pepsi (12 oz can)
Calories	0 (unflavored)	~150
Added Sugar	0 g (unflavored)	~41 g (~10 teaspoons)
Hydration	Excellent	Poor (can cause dehydration)
Dental Health	Low risk of erosion	High risk of decay and erosion
Bone Health	No negative impact	Potential for lower bone density
Weight Management	Aids in weight loss efforts	Directly linked to weight gain
Nutritional Value	None (can contain minerals)	None (empty calories)

Navigating Flavored Sparkling Water Options

While plain sparkling water is the clear health winner, many people prefer flavored varieties. The key is to read the nutrition label carefully. Brands like Bubly and Spindrift offer options with natural fruit flavor and no added sugars or artificial sweeteners. Conversely, some flavored seltzers may contain artificial sweeteners like aspartame or sucralose, which have their own health considerations, or even added sugars. For the healthiest choice, opt for unflavored sparkling water or add a fresh squeeze of lemon, lime, or cucumber yourself.

Conclusion: Making the Smart Swap

When weighing the question, "Is sparkling water better for you than Pepsi?", the answer is a resounding yes. Plain, unflavored sparkling water offers all the hydration benefits of regular water with a satisfying fizz, and without any of the calories, sugar, or harmful additives found in Pepsi. Choosing sparkling water is a simple yet powerful way to reduce your risk of obesity, type 2 diabetes, heart disease, and dental problems. It supports weight management and improves overall hydration, making it the clearly superior beverage for a healthy lifestyle. If you enjoy the fizziness of soda, making the switch to sparkling water is a simple habit change that can have a significant positive impact on your health. More information on the benefits of drinking sparkling water can be found here.

Sources

- Just Water. Is Sparkling Water Better for You than Soda? justwater.com
- UChicago Medicine. Is Sparkling Water Good For You? Benefits and Risks. uchicagomedicine.org
- WebMD. Drinking Cola: Is It Good for You? webmd.com
- EatingWell. What Happens to Your Body When You Drink Soda Every Day. eatingwell.com
- Trail Runner Magazine. Are Carbonated Beverages Bad For Bone Density? trailrunnermag.com

Frequently Asked Questions

Plain sparkling water is generally not bad for your teeth. The American Dental Association notes that while mildly acidic, it is a far better choice than sugary sodas and does not cause significant enamel erosion when consumed in moderation.

Yes, drinking sparkling water can support weight loss. By replacing high-calorie sugary drinks like Pepsi with a zero-calorie alternative, you can reduce your overall calorie intake. The carbonation can also promote a feeling of fullness, which helps control appetite.

Pepsi contributes to weight gain through its high content of added sugar and empty calories. These liquid calories don't provide a feeling of fullness in the same way as solid food, making it easy to consume an excess amount, which is then stored as fat.

For some people, the carbonation in sparkling water can lead to gas and bloating. However, this varies by individual. If you experience discomfort, it's best to moderate your intake or opt for still water.

Diet Pepsi is not healthier than sparkling water. While it lacks sugar and calories, it contains artificial sweeteners and other additives that have been linked to potential health issues, including negatively affecting the gut microbiome and potentially interfering with insulin sensitivity.

Long-term consumption of Pepsi is linked to numerous health issues, including an increased risk of obesity, type 2 diabetes, heart disease, dental decay, and potential kidney problems.

The phosphoric acid found in Pepsi and other dark colas can interfere with the body's ability to absorb calcium and may increase calcium excretion. This can lead to a reduction in bone mineral density over time.