Is sparkling water just as hydrating as still water?

December 25, 2025 •

3 min read

According to a 2016 study published in the American Journal of Clinical Nutrition, sparkling water was found to be just as hydrating as regular, still water. This debunks a common myth and provides good news for those who prefer fizz, confirming that sparkling water is just as hydrating as still water.

Quick Summary

Both sparkling and still water hydrate the body equally because their base is H2O. The carbonation in sparkling water doesn't inhibit absorption, but individual preference and physical activity can influence overall fluid intake. The best choice is the one you will drink more of.

Key Points

Equally Hydrating: Scientific studies using the Beverage Hydration Index (BHI) confirm sparkling water is just as effective for hydration as still water.
Carbonation is Harmless: The carbon dioxide that creates bubbles does not inhibit your body's ability to absorb water; it is simply released from the body.
Personal Preference is Key: For many, sparkling water is a more enjoyable alternative to plain water, which can lead to increased overall fluid consumption.
Avoid Added Sugars: To maximize the hydration benefits, choose plain or naturally flavored sparkling water and avoid versions with added sugars or artificial sweeteners.
Consider Exercise Comfort: Still water is often preferred during intense workouts because the carbonation in sparkling water can cause bloating or fullness.
Digestive Benefits: Some research suggests that sparkling water may aid digestion and relieve indigestion for some individuals.
Variety is Best: Many experts recommend incorporating both still and sparkling water into your routine to keep hydration interesting and effective.

For years, a persistent myth has suggested that sparkling water is less hydrating than its still counterpart due to its carbonation. However, numerous studies, including one evaluating the Beverage Hydration Index (BHI) of various drinks, have proven this to be untrue. This comprehensive guide breaks down the science behind sparkling and still water to show that both are equally effective for your daily hydration needs.

The Scientific Verdict on Sparkling Water and Hydration

At its core, sparkling water is simply H2O infused with dissolved carbon dioxide (CO2) gas, which creates its characteristic bubbles. When you drink sparkling water, this CO2 gas separates from the water in your stomach and is harmlessly released. The body then processes the water exactly as it would still water. A key study on the BHI, which compares a beverage's hydrating effect to still water, found no significant difference between the two. This confirms that the presence of carbonation does not interfere with the body's ability to absorb water and maintain hydration.

What are the different types of sparkling water?

Seltzer Water: Artificially carbonated plain water with no added minerals.
Club Soda: Contains added minerals like sodium bicarbonate and potassium sulfate for a slightly salty taste.
Sparkling Mineral Water: Sourced from a spring or well, it contains naturally occurring minerals and can be naturally carbonated.

Sparkling vs. Still Water: A Comparison Table


Feature	Sparkling Water	Still Water
Core Composition	Water + Dissolved CO2	Pure Water (H2O)
Hydrating Effect	Equally hydrating	Equally hydrating
Absorption Rate	Can be slightly slower	Absorbed more quickly
Taste & Texture	Bubbly, fizzy, and slightly acidic	Flat and neutral
Potential Side Effects	May cause temporary bloating or gas for some	No bloating or gas concerns
Ideal For	Those who dislike plain water; replacing sugary sodas	Workouts, fast hydration, and those sensitive to carbonation
Dental Health	Plain varieties are safe; flavored versions with citric acid and sugar can pose a minimal risk	Completely safe for dental health

The Best Water is the One You Drink

For many, the choice between sparkling and still water comes down to a matter of personal preference. If you find plain water unappealing, the fizz and flavor options of sparkling water can make staying hydrated more enjoyable and sustainable. By encouraging higher overall fluid intake, sparkling water can be a more effective tool for meeting your daily hydration goals. This is particularly useful for individuals trying to cut back on high-sugar soft drinks. The key is ensuring that you consume an unsweetened variety, as added sugars can negate any health benefits and lead to dehydration.

How to boost your hydration with sparkling water

Add Natural Flavors: Squeeze in a slice of lemon, lime, or cucumber for a refreshing twist without added sugar.
Make It at Home: Consider a home carbonation machine like a SodaStream for a cost-effective and customizable supply.
Create Healthier Sodas: Mix plain sparkling water with a splash of fruit juice to create a low-sugar alternative to traditional soda.

Considerations for Active Individuals

While sparkling water is perfectly fine for general hydration, still water is often recommended during intense exercise. The reason isn't due to hydration effectiveness, but rather comfort. The carbonation can cause bloating and a feeling of fullness, which can be uncomfortable during a strenuous workout. For rehydration after exercise, mineral-rich sparkling waters can be beneficial for replenishing electrolytes lost through sweat. Important Note: Always listen to your body and choose the liquid that feels best during your activity.

Conclusion: Which Water Should You Choose?

Ultimately, when it comes to hydration, the science is clear: sparkling water is just as hydrating as still water. The primary difference lies in personal preference and how the carbonation might affect your consumption habits. If the bubbles help you drink more water, then sparkling is the right choice for you. However, if bloating is a concern or if you're engaged in vigorous exercise, still water remains the most comfortable option. By choosing plain, unsweetened varieties, you can enjoy the satisfying fizz of sparkling water and count it toward your daily fluid intake without hesitation.

Frequently Asked Questions

Yes, plain, unsweetened sparkling water can be used to meet your daily hydration needs just as effectively as still water. However, mixing both types can prevent taste fatigue for some individuals.

No, the carbonation itself is not unhealthy. The health impact depends on whether any sugars or artificial additives are included in the beverage.

Plain flavored sparkling water without added sugars or artificial sweeteners is just as hydrating. Always check the ingredient label, as versions with added sugar can hinder hydration.

For some individuals, particularly those with sensitive digestive systems, the carbonation can cause temporary bloating or gas. This effect varies widely from person to person.

Plain sparkling water is only slightly more acidic than still water and does not pose a significant risk to tooth enamel. Versions with added citric acid and sugar, however, should be consumed in moderation to protect dental health.

Still water is preferable during intense exercise because the carbonation in sparkling water can cause discomfort and bloating, which can interfere with performance.

Yes, using a home carbonation machine to make your own sparkling water is a great way to stay hydrated. It is equally as hydrating as commercially bottled versions, provided no dehydrating additives are used.