Why Do I Not Feel Hydrated After Drinking Sparkling Water?

January 8, 2026 •

4 min read

While a popular myth suggests sparkling water is less hydrating than still water, scientific research shows they are equally effective for quenching thirst. The bubbly sensation in your mouth and stomach plays a significant role in how your brain perceives hydration, which can explain why you might feel unsatisfied.

Quick Summary

The feeling of being less hydrated after drinking sparkling water is primarily due to the sensory effects of carbonation and coldness, which satiate thirst perceptions more quickly. Bloating can also discourage further drinking, leading to a lower total fluid intake. Sparkling water is physically as hydrating as still water; the feeling is psychological.

Key Points

Equally Hydrating: Plain sparkling water is just as hydrating as still water, despite what your senses may tell you.
Sensory Deception: The carbonation and coldness of sparkling water trick your brain into feeling quenched faster, which can lead you to drink less volume overall.
Fullness and Bloating: Carbon dioxide gas can cause a sensation of fullness or bloating, discouraging you from consuming more water.
Beware of Additives: Flavored sparkling water and club soda may contain added sodium or acids that can impact your hydration and health.
Ideal for Still Water Aversion: For those who find plain water boring, sparkling water is an excellent alternative to increase overall fluid intake, but be mindful of how much you are actually drinking.
Listen to Your Body: If you feel truly thirsty or are working out, still water is often the more efficient choice for quick rehydration.

The Science of Sensation vs. Substance

On a molecular level, plain sparkling water is no different from still water in its ability to hydrate the human body. The main difference is the addition of carbon dioxide gas ($CO_2$), which creates the fizz. This carbonation is what tricks your brain and body into feeling less hydrated than you actually are.

Sensory Deception: Why Bubbles Trick Your Brain

According to a 2016 study published in The American Journal of Physiology, the cold temperature and the 'bite' of carbonation create a powerful sensory effect that quickly quenches thirst. When you drink a cold, carbonated beverage, the brain receives signals that you have consumed a large volume of liquid, and these signals cause you to stop drinking sooner than you would with still water. This creates a 'perceived' satiation that is not proportional to the actual fluid intake. Consequently, you may drink less overall and, therefore, feel like you are not fully hydrated.

The Bloating Effect

For some people, the sensation of drinking carbonated water can also lead to temporary bloating or a feeling of fullness in the stomach. The carbon dioxide gas expands in your digestive tract, which can trigger nerve receptors that signal fullness. This fullness can be uncomfortable and further reduce the desire to continue drinking, again contributing to a feeling of incomplete hydration, even though your body has received the same amount of water.

Potential Issues with Additives

While plain sparkling water is perfectly fine, not all bubbly drinks are created equal. Flavored sparkling waters or club soda often contain extra ingredients that can affect how your body responds:

Added Sodium: Club soda, for instance, contains added sodium salts to enhance flavor. While sodium is an electrolyte, excessive intake can contribute to bloating and, in very high amounts, negatively affect hydration balance.
Artificial Sweeteners and Acids: Flavored seltzers might include citric acid or other artificial flavors. These can be more acidic and have different digestive effects than plain water. Always check the label to ensure you are drinking a product with no added sugars or high levels of sodium.

Sparkling Water vs. Still Water: A Comparison

To highlight the key differences, here is a comparison table:


Feature	Plain Still Water	Plain Sparkling Water
Hydration Effectiveness	Just as hydrating as sparkling water.	Just as hydrating as still water.
Perceived Thirst Quenching	Slower, leading to drinking a larger volume over time.	Faster, due to carbonation and coldness, potentially causing reduced intake.
Satiety/Bloating	No bloating effect from the water itself.	Can cause a feeling of fullness or bloating for some individuals.
Absorption Rate	Absorbed quickly by the body.	May be absorbed slightly slower from the stomach, but overall hydration is equal.
Electrolytes	Typically none, unless added.	Mineral waters may contain natural electrolytes.
Workout Hydration	Preferred for quick, efficient rehydration during exercise.	May cause discomfort or bloating if consumed during strenuous exercise.

How to Optimize Your Hydration

If you love sparkling water but are concerned about feeling hydrated, consider these strategies:

Alternate Your Water Intake: Drink still water for your primary hydration, and use sparkling water as a refreshing treat. This ensures you're still consuming an adequate amount of fluid throughout the day.
Drink it at Room Temperature: Cold liquids are a significant part of the thirst-quenching deception. Drinking sparkling water at room temperature or with less ice can reduce this effect.
Infuse with Natural Flavors: Add fresh lemon, cucumber, or mint to plain sparkling water. This adds flavor without the extra sugars or acids found in many commercial varieties.
Listen to Your Body: Pay attention to your body's signals. If you're exercising or feeling very dehydrated, still water might be the better choice for rapid fluid replacement without the added fullness.

Conclusion: Perception is Not Always Reality

Ultimately, the feeling of not being hydrated after drinking sparkling water is a sensory illusion, not a physiological reality. The bubbles and cold temperature trick your brain into feeling satisfied with less fluid, and for some, bloating can be a factor. By understanding the science behind this sensation, you can effectively incorporate sparkling water into a healthy hydration routine. Plain sparkling water hydrates just as effectively as still water, so feel free to enjoy the fizz—just remember to also listen to your body's true hydration needs. For more information on the sensory effects of beverages, consult authoritative sources such as those found on the National Institutes of Health website.

Sources

: National Institutes of Health (NIH) | (.gov) https://pmc.ncbi.nlm.nih.gov/articles/PMC5042416/ : WebMD https://www.webmd.com/diet/sparkling-water-health-benefits

Frequently Asked Questions

No, scientific studies have shown that plain sparkling water is just as hydrating as still water because they have the same base ingredient.

The carbon dioxide in sparkling water expands in your stomach, causing a sensation of fullness or bloating that can make you stop drinking sooner.

Carbonation does not impede your body's ability to absorb water. While it may slow gastric emptying slightly, the overall hydrating effect is not significantly different from still water.

It is often recommended to stick with still water during intense physical activity, as the carbonation can cause bloating and discomfort, potentially hindering your fluid intake.

While flavored sparkling waters can be hydrating, it is important to check the label for added sugars, sodium, and citric acid, which can affect hydration balance and dental health.

Plain sparkling water cannot cause dehydration. The perception of not being fully hydrated is a sensory effect, not an actual lack of fluid, assuming you are drinking enough overall.

The key is to drink an adequate total volume of water throughout the day. Alternate with still water, drink at a more moderate pace, and pay attention to your body's signals of thirst.