Is sparkling water ok to drink instead of still water?

December 17, 2025 •

3 min read

According to Healthline, plain sparkling water is just as hydrating as its still counterpart. This means that for the vast majority of people, swapping your still water for a bubbly alternative will not compromise your hydration goals.

Quick Summary

For most individuals, plain sparkling water is a perfectly healthy and hydrating substitute for still water. The choice is often a matter of personal preference, tolerance for carbonation, and avoiding added sugars or acids found in flavored varieties.

Key Points

Equivalent Hydration: Plain sparkling water hydrates just as effectively as still water, making it a good replacement.
Dental Health Caution: Plain sparkling water is mildly acidic, but far less harmful than sugary drinks; flavored versions can increase erosion risk.
Digestive Effects Vary: While it can aid digestion for some, carbonation can cause bloating and gas for individuals with sensitive stomachs or IBS.
No Impact on Bones: The myth that sparkling water weakens bones has been debunked; it does not harm bone health.
Smart Soda Alternative: Unsweetened sparkling water provides a fizzy alternative to soda without the calories or sugar.
Choice Depends on Needs: The best option depends on your health conditions, dental considerations, and what you find most palatable.

Hydration: An Equal Comparison

When it comes to the body's hydration needs, still and sparkling water are functionally identical. The added carbon dioxide gas in sparkling water does not alter its ability to hydrate the body effectively. The key is simply consuming enough fluid throughout the day, and for those who find still water boring, the fizz of sparkling water can be an enjoyable motivator to drink more. However, some people might feel full more quickly from the carbonation, which could lead to them drinking less overall in a single sitting. In this case, it's a matter of listening to your body to ensure you still meet your daily fluid intake goals.

The Role of Minerals

It is important to differentiate between plain sparkling water and naturally sourced mineral water. While plain sparkling water is simply H2O with added carbonation, mineral water is sourced from springs and contains naturally occurring minerals like calcium, magnesium, and potassium. These minerals can offer additional, albeit minor, health benefits and can replenish electrolytes.

Potential Effects on Dental Health

One of the most common concerns about sparkling water is its effect on tooth enamel. The carbonation process creates carbonic acid, which makes the water mildly acidic. However, plain sparkling water is significantly less acidic and erosive than sugary sodas and fruit juices.

To minimize any potential risk, dental experts recommend a few simple practices:

Opt for plain, unflavored sparkling water.
Drink sparkling water with meals to dilute its acidity.
Rinse your mouth with still water after drinking.
Wait at least 30 minutes before brushing your teeth.
Use a straw to minimize contact with your teeth.

For most people with healthy teeth, the risk of damage from plain sparkling water is low, especially compared to its sugary alternatives.

Impact on Digestion

For many, sparkling water offers digestive benefits, aiding with indigestion and constipation. The carbonation can promote a feeling of fullness and help move things along in the digestive tract. However, this is not a universal experience. For those with sensitive stomachs, irritable bowel syndrome (IBS), or acid reflux, the carbonation can cause discomfort, bloating, or belching. If you experience these symptoms, still water is the gentler choice.

Weight Management and Other Myths

Contrary to popular belief, plain sparkling water does not cause weight gain. It is calorie-free, and some studies even suggest that the increased feeling of fullness from the carbonation can help you consume fewer calories at meals, potentially aiding weight loss. The myth that carbonated drinks weaken bones and cause osteoporosis is also untrue for sparkling water. While some studies have linked cola consumption to lower bone mineral density, plain sparkling water has not shown this effect.

Still vs. Sparkling Water: A Comparison


Feature	Still Water	Plain Sparkling Water
Hydration	Hydrates effectively and quickly.	Hydrates just as effectively as still water.
Taste	Smooth, neutral flavor.	Crisp, effervescent, and lively mouthfeel.
Dental Impact	pH-neutral and enamel-friendly.	Mildly acidic, but safe in moderation and much better than sugary drinks.
Digestive Effects	Gentle on the stomach.	May aid digestion for some, but can cause bloating or gas for sensitive individuals.
Minerals	Typically minimal minerals unless from a natural spring.	Often enhanced with added minerals; natural mineral water has a richer profile.
Lifestyle Fit	Ideal for high-volume, rapid hydration (e.g., after exercise).	Great for social occasions, with meals, or as a soda replacement.

Conclusion: Personal Preference is Key

Ultimately, whether sparkling water is a suitable replacement for still water comes down to personal preference and how your body responds to carbonation. The most important goal is to ensure you are drinking enough water each day to stay hydrated, and if the fizz of sparkling water helps you do that, it is a healthy choice. As long as you choose plain, unsweetened varieties and are mindful of potential digestive sensitivities, you can enjoy the satisfying bubbles without compromising your health. For more science-based information on the benefits of hydration, consider reviewing the resources at Healthline.

Frequently Asked Questions

Yes, research confirms that plain sparkling water is just as hydrating as its still counterpart. The carbonation does not diminish its ability to effectively quench thirst.

Plain, unsweetened sparkling water is only mildly acidic and is not considered harmful to teeth for most people. The risk of enamel erosion is far lower than with sugary sodas or fruit juices.

For some individuals, especially those with sensitive stomachs or conditions like IBS, the carbonation in sparkling water can lead to bloating or gas.

No, plain sparkling water contains no calories and does not cause weight gain. In fact, the bubbles may help you feel fuller, potentially aiding weight management.

Flavored sparkling waters can contain added citric acid or other ingredients that increase their acidity and potential for dental erosion. For dental health, plain is generally a safer choice.

The myth that sparkling water negatively impacts bone health or causes osteoporosis is unfounded. Studies have not found a link between carbonated water consumption and decreased bone mineral density.

You may prefer still water if you have a sensitive stomach, experience acid reflux, or need to drink large volumes quickly, such as during intense exercise.