Does sparkling water hydrate you?
Are you one of those people who loves a good bottle of sparkling water? If you are, we’re not judging! In fact, many people are turning to sparkling water as a healthier alternative to fizzy drinks.
However, if you’re an avid sparkling water drinker, you may be wondering if it’s actually as hydrating as a bottle of still water. You may feel hydrated after drinking it, but does it have the same effects on the body as good old plain spring water?
Today, we’ll delve into all the little details so you can choose the best option for your daily hydration needs.
Before we begin, however, we’d like to note that water isn’t the only form of hydration; tea, coffee, and juice also contribute to your hydration levels, but water is the healthiest choice overall. So, let’s dive into the question, ‘Does sparkling water hydrate you?’.
What is sparkling water?
Sparkling water is simply plain water that has had carbon dioxide dissolved into it under pressure, giving it a lively fizz and a slightly tangy taste.
Many people love it for its similar texture to fizzy drinks, as it’s a much healthier option, but you also get that tingly sensation on your tongue. These bubbles are just the effect of the CO₂ meeting H₂O to form a little carbonic acid.
However, there are different types of carbonated water that you’ll find in your local shop:
- Sparkling natural mineral water: This originates from a protected underground source and is naturally effervescent. However, carbon dioxide is often added for extra bubbles.
- Club soda: A cousin of sparkling water, this has mineral salts added to it (often sodium or potassium compounds) for a salty taste.
- Seltzer: This is usually just plain carbonated water without added minerals, making it one of the most basic options you can buy.
- Sparkling mineral water: The healthiest option, this contains naturally occurring minerals from the source and may be naturally bubbly or carbonated in the factory.
Tonic water is a different thing entirely, but it’s often categorised as carbonated water due to its name and the fact that it’s also carbonated. However, it also includes quinine and sugar, making it a fizzy soft drink with a bittersweet flavour.
What’s the difference between still and sparkling water?
The bottom line is that both sparkling water and natural mineral water are equally hydrating.
It’s just that still water is more recommended for overall health and versatility, since it can be used when preparing warm drinks and cooking. Both are calorie-free and can aid digestion, cardiovascular health, and the immune system.
So, how do they differ from one another and which one is best for you?
| Drink type | calories/sugar | Hydration | Tooth health | Best use | Any additives |
| Plain still water (tap, spring, or filtered) | 0 | Excellent (base option for hydration) | Great for tooth health | Every day source of hydration | Calcium and magnesium are added to tap water |
| Plain sparkling water | 0 | Same as still water | Tooth-friendly when unflavoured | For those who enjoy fizz without sugar | CO₂ only |
| Sparkling mineral water | 0 | Minerals may slightly affect water retention (only a little) | Tooth-friendly (unflavoured) | Depending on your taste, it can serve as a daily drink | Naturally occurring minerals |
| Flavoured sparkling water (no sugar) | 0 | Same as still water | Often more acidic and can cause cavities if consumed too often | Occasionally, as a treat | Flavours/acidulants |
Is sparkling water hydrating?
Yes, sparkling water is a good source of daily hydration.
In fact, the Beverage Hydration Index (BHI) study, which compared 13 common drinks for their effects on hydration, found no difference between sparkling water and still water in the amount of fluid your body retains over a period of a few hours.
Although we must say that plain, still water is always the best choice for daily consumption; it’s more accessible, less expensive, and is often free of additives. For some people, carbonated water actually makes them feel full or bloated, which is the opposite of what we want.
However, if a little bit of fizz encourages you to drink enough (aim for 6 to 8 cups per day), then it’s a perfectly fine choice in our eyes (just remember to drink some plain water every now and then, too).
The health benefits of sparkling water
- Hydrates the skin
- Reduces fatigue
- Improves energy levels and performance
- Can help reduce craving for fizzy soda drinks
- Can soothe indigestion and constipation
- It’s a healthier option for teeth and bones
When sparkling water may not be your best option
Unlike still water, sparkling water isn’t as versatile and shouldn’t be your go-to for any situation (sorry, sparkling water lovers).
One of those situations is during exercise or strenuous activity. That’s because carbonated water can cause the stomach to bloat, meaning you may naturally reach for less water, reducing your hydration levels.
For an athlete or regular gym-goer, this can affect their overall health and performance. It’s also best to stick to plain water while eating so it doesn’t reduce your appetite, especially for those suffering from pre-existing stomach issues or recovering from gastrointestinal surgery.
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FAQs
Is sparkling water OK for teeth?
Yes, as long as it’s unflavoured! While there is a myth that sparkling water is bad for your teeth, this simply isn’t true.
While sparkling water is slightly more acidic than plain spring water, research has shown that it doesn’t negatively affect the enamel on your teeth. That’s why it’s a healthier substitute for fizzy drinks for those who love fizz.
However, flavoured sparkling water, especially those containing citric acid or sugar, increases the risk to your enamel and the chance of cavities. So, avoid these altogether, or make sure you drink them only every now and then.
Does sparkling water reduce bone density?
There is no scientific evidence to suggest that sparkling water reduces bone density or causes conditions such as arthritis and osteoporosis.
This myth may be linked to the fact that carbonated beverages, such as fizzy drinks, contain phosphoric acid, which has been associated with bone health issues. However, fizzy drinks only contain small amounts of this acid (around 400 mg), and carbonated water is typically phosphorus-free.
Is sparkling water bad for digestion?
For the average person, sparkling water is actually a great way to improve digestion and reduce bloating. Why? The carbonation can help produce gastric juices, improving digestion after meals.
However, for those with IBS (irritable bowel syndrome) or people who suffer from acid reflux, sparkling water can actually have the opposite effect. You may find that it causes bloating and increases gas, so it’s best to monitor yourself for any aftereffects.