Does Sparkling Water Hydrate You?

Keep calm and carry a big bottle of seltzer.

There's something about popping open the tab of a cold, bubbly can of sparkling water, especially on a hot summer day; it instantly evokes a sense of refreshment. Maybe you just recently jumped on the trendy wellness-boosting bandwagon (superfoods, anyone?), or maybe you grew up drinking seltzer with a splash of juice alongside your dinner. Either way, if you're drinking sparkling water, you're doing something right.

Studies show that sparkling water is just as hydrating as still water. This is good information to know as we try to ensure we're drinking enough water each day. The amount we're supposed to drink daily to stay hydrated is different for everyone—and depends on factors like age, weight, exercise level, and the climate where we live. But experts still agree that approximately eight cups of water a day is a good rule of thumb. And according to the Centers for Disease Control, most Americans are drinking less than that recommended amount.

You may be more likely to drink water if you're sipping from a can of lemon-flavored La Croix or black cherry-flavored Waterloo. In fact, with so many different brands and flavors out there, the possibilities of sparkling water are endlessly appealing. After all, who can deny that partaking in a coconut-flavored beverage invokes a hint of your last beach vacation? But beyond the flavor selection, here's what else you should know about your daily fizzy drink habit.

Why It's a Healthy and Smart Choice

Sparkling water is an excellent drink to enjoy on a daily basis. It's a great alternative to soda since it's calorie- and sugar-free while giving you that same effervescent mouthfeel. Even if you're a diet soda drinker, you might want to consider making the switch to sparkling water, since diet soda has been linked to negative health implications. Choosing brands like La Croix that are free of artificial sugar and food coloring keeps you in the clear for any negative health effects from your bubbly habit.

There are a variety of flavored options to keep things interesting, including brands like Spindrift, which includes fresh-squeezed fruit for a little extra oomph. Maybe sparkling water replaces an evening glass of wine, or maybe you choose to partake in a boozy option like Bon V!v—regardless, you have options.

If you want to DIY, try adding a squeeze of lemon or another citrus, or even top it with raspberries for a visually-appealing treat that will brighten up even the most mundane weekday afternoon. For a more economical and eco-friendly option, invest in a soda maker like a SodaStream Fizzi One Touch.

Sparkling water's carbonation can fill you up and take the edge off hunger between meals or while you're preparing dinner and feeling the urge to nibble. That's right, sparkling water is perfect for drinking while fasting.

When You Shouldn't Drink Sparkling Water

Some evidence suggests drinking sparkling water could worsen tooth sensitivity. All carbonated water, even when unflavored, contains carbonic acid (that's what makes it bubbly). According to Heather Kunen, DDS, MS, a New York-based orthodontist, the added acidity can cause enamel erosion. To be safe, or if you already suffer from sensitive teeth, you can use a straw to avoid the water touching your teeth and consider brushing after drinking (or washing down with regular water).

Additionally, it's probably not the best idea to drink carbonated beverages during exercise, as they can cause discomfort and burping during vigorous activity. Stick to still water during your workouts, and enjoy sparkling water afterward as a refreshing treat.

If you have irritable bowel syndrome or a sensitive GI system, the acidity and bubbles in sparkling water can worsen inflammation, says Linda Lee, MD, chief of staff at Johns Hopkins Aramco Healthcare and associate professor of medicine. While it won't cause IBS, it could lead to a flare-up or discomfort, so it's best to steer clear to be on the safe side.

The takeaway here: The cons of drinking sparkling water are pretty minimal unless you fall into one of the groups mentioned above. So go ahead, crack open a can, and toast to a healthy and hydrated day.

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  1. National Library of Science, "A randomized trial to assess the potential of different beverages to affect hydration status,"

    Accessed April 10, 2023

  2. Centers for Disease Control, "Get the Facts: Data and Research on Water Consumption," Accessed May 10, 2023

  3. January CT, Wann LS, Calkins H, et al. 2019 AHA/ACC/HRS Focused Update of the 2014 AHA/ACC/HRS Guideline for the Management of Patients With Atrial Fibrillation: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines and the Heart Rhythm Society in Collaboration With the Society of Thoracic Surgeons. Circulation. 2019;140(2):e125-e151. doi:10.1161/CIR.0000000000000665

  4. Morgado M, Ascenso C, Carmo J, Mendes JJ, Manso AC. pH analysis of still and carbonated bottled water: Potential influence on dental erosion. Clin Exp Dent Res. 2022 Apr;8(2):552-560. doi:10.1002/cre2.535

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