Is Sparkling Water Just as Hydrating as Stillwater?

November 25, 2025 •

4 min read

According to scientific studies, plain sparkling water is just as hydrating as its still counterpart. For those who prefer a little fizz, this means you can enjoy your bubbles without compromising your hydration goals, as the carbonation does not interfere with the body's fluid absorption.

Quick Summary

Sparkling and still water are equally hydrating, with the bubbles from carbonation not affecting the body's ability to absorb water. Choosing one is a matter of personal preference based on taste, digestion, and specific situations like exercise.

Key Points

Equally Hydrating: Research confirms that plain sparkling water is just as hydrating as still water, as the carbonation does not inhibit fluid absorption.
Personal Preference Matters: The best choice for hydration is the type of water you enjoy most and will drink consistently, whether that's still or sparkling.
Exercise Caution: Still water is generally recommended during vigorous exercise, as the carbonation in sparkling water can cause bloating or discomfort.
Digestive Benefits: For some, sparkling water can aid in digestion, help relieve constipation, and promote a feeling of fullness.
Better Than Soda: Plain, unsweetened sparkling water is a healthy, calorie-free alternative to sugary soft drinks that provides a similar satisfying fizz.
Minimal Dental Risk: While slightly acidic, plain sparkling water is much less harmful to teeth than sugary beverages and poses minimal risk when consumed in moderation.

The Science Behind Hydration

At its core, hydration is the process of replacing water lost from the body. The human body is composed of up to 60% water, and maintaining this fluid balance is critical for virtually every bodily function, from regulating body temperature to transporting nutrients and supporting cognitive function. Dehydration can lead to fatigue, headaches, and impaired focus, underscoring the importance of adequate fluid intake throughout the day. The primary component responsible for hydration in both still and sparkling water is the same: H₂O. The question, therefore, becomes whether the addition of carbon dioxide (CO₂) to create sparkling water alters its hydrating properties.

The Role of Carbonation: Fizz vs. Fluid Absorption

The main difference between still and sparkling water is the presence of carbonation, which results from dissolved carbon dioxide gas. Some people believe that the bubbles might reduce hydration efficiency, but this is a misconception. Research, including a study published in The American Journal of Clinical Nutrition, confirms that sparkling water is as effective for hydration as regular water. The study used a "Beverage Hydration Index" (BHI) to compare the hydrating effects of various drinks and found no significant difference between still and carbonated water. Once ingested, the carbon dioxide is primarily released in the stomach, allowing the body to absorb the water content normally.

Considerations for Choosing Your Water

While both options are equally hydrating, personal preference, digestive sensitivity, and context play a role in which one is right for you. The "best" water is the one you enjoy enough to drink consistently throughout the day.

Still Water vs. Sparkling Water: A Comparison


Feature	Still Water	Sparkling Water
Hydration Effectiveness	Fully effective; sets the baseline for hydration.	Equally effective; carbonation does not inhibit fluid absorption.
Absorption Speed	Absorbed into the body quickly and efficiently, ideal for rapid rehydration.	May be absorbed slightly slower due to the gastric emptying delay caused by the bubbles.
Dental Impact	Neutral pH, no risk of tooth enamel erosion.	Mildly acidic due to carbonic acid, but far safer for teeth than sugary sodas.
Digestive Effect	Gentle on the stomach; ideal for those with reflux or bloating concerns.	Can aid digestion for some, but may cause bloating or gas for sensitive individuals.
Weight Management	Can help curb hunger and calorie intake by promoting fullness.	Bubbles can create a greater sense of fullness, potentially assisting with weight management.
Electrolyte Content	Plain varieties have minimal mineral content.	Mineral waters can be naturally rich in electrolytes like calcium and magnesium, aiding mineral intake.
Exercise Consumption	The best choice for rapid rehydration during vigorous exercise.	Carbonation can cause discomfort or bloating during strenuous activity.

Additional Benefits of Sparkling Water

Beyond just hydration, sparkling water offers several other advantages. For those trying to reduce their intake of sugary sodas, sparkling water is an excellent, guilt-free substitute that still provides the satisfying fizz. For some people, it may offer digestive benefits, such as relieving indigestion and constipation. Mineral-rich varieties, both naturally and artificially carbonated, can contribute to your daily intake of essential electrolytes. The key is to choose plain, unsweetened sparkling water to maximize these benefits without introducing unnecessary sugars or artificial ingredients.

How to Maximize Your Water Intake

If you struggle to drink enough water, incorporating variety can be a game-changer. Here are some tips to help you stay consistently hydrated:

Keep a Bottle Handy: Carry a reusable water bottle with you throughout the day to make sipping a constant habit.
Add Natural Flavor: Infuse your sparkling or still water with slices of fruit like lemon, lime, or cucumber for a refreshing twist.
Mix It Up: Alternate between still and sparkling water to prevent taste fatigue. For many, having both options available ensures they never get bored of their hydration source.
Make It a Habit: Drink a glass of water with every meal and between snacks to build a consistent routine.

Conclusion

In summary, the notion that sparkling water is less hydrating than still water is a myth. Scientific research has consistently shown that the hydrating effects are identical, as both are fundamentally the same molecule: H₂O. While still water offers rapid absorption and is preferable during intense workouts, sparkling water provides an enjoyable texture and can aid digestion, making it a fantastic alternative for everyday hydration. Ultimately, the best choice is the one that most effectively encourages you to meet your daily fluid intake goals. You can confidently enjoy the fizz knowing you are just as hydrated as if you were drinking still water. For more information on the BHI study, visit this article in The American Journal of Clinical Nutrition.

Frequently Asked Questions

No, the belief that sparkling water causes dehydration is a common myth. The carbonation does not interfere with your body's ability to absorb water and stay hydrated.

Plain sparkling water is slightly acidic but far less so than sugary sodas. For most people, consuming it in moderation poses minimal risk to tooth enamel, especially compared to other fizzy drinks.

For immediate rehydration during a workout, still water is often preferred. Sparkling water can cause bloating and discomfort with strenuous activity, though it's fine for post-workout hydration.

Sparkling mineral water contains electrolytes like sodium and magnesium, which can slightly enhance hydration, especially after fluid loss through sweating. However, plain water (sparkling or still) is still highly effective.

Yes, some people find that sparkling water can aid digestion, particularly by relieving indigestion and constipation. The fizz can help moderate stomach discomfort for some.

Flavored sparkling water is just as hydrating as long as it's unsweetened and doesn't contain dehydrating additives like caffeine. Always check the label for added sugars or artificial sweeteners.

Yes, it is perfectly fine to rely solely on sparkling water for your daily fluid intake, provided it's unsweetened. It counts toward your hydration goals just like still water.