Does Sparkling Water Count as Fluid?

Carbonation feels a bit more exciting, and there are countless calorie-free flavors to choose from. But does sparkling water meet your hydration needs the same way still water does? And does it have any side effects other than pure refreshment? Read on to find out.

“Water needs vary from person to person and are greatly impacted by activity level, sweat rate, climate, weight, and health status,” says Jordan Hill, RD, a sports dietitian and owner of Hill Health Nutrition in Denver, Colorado. “A good rule of thumb is to aim for half your body weight in fluid ounces. So for a 180-pound person, 90 oz is a general target.”

Water should be your main source of fluids, but does it matter whether that water is bubbly or not? Here’s what researchers have determined when it comes to sparkling water and hydration.

Those results aren’t too surprising, given that sparkling water is just still water infused with carbon dioxide to make it bubbly, sometimes with added flavor.

“Sparkling water is typically well-tolerated by most people,” says Hill. “One common downside for some is bloating or gas due to the carbon dioxide. This is usually harmless but may be uncomfortable.”

So, while sparkling water is good for you, it’s still possible to overdo it.

Nutrition Facts for Water

Nutrition Facts for Sparkling Water

Just keep an eye on the ingredients list, because some brands add fruit juice or puree, while others add sugar or artificial sweeteners. Calories will likely still be low in all these beverages, but you’ll want to make sure you know exactly what you’re getting in your glass.

“Like plain water, there don’t tend to be micronutrients, antioxidants, or other health-promoting compounds in sparkling water,” says Destini Moody, RD, a nutritionist at Live It Up Nutrition in Los Angeles. “However, it can help improve hydration status, which is conducive to maintaining health, energy levels, and athletic performance.”

Fizzy drinks can go by a host of different names, but they’re not entirely the same. Here are the major differences, and how each kind compares with regular water.

Seltzer, Sparkling Water These two names are interchangeable and refer to the same product: plain old water with carbonation in the form of added carbon dioxide to give the drink its signature fizz. At 100 percent water, seltzer and sparkling water are just as hydrating as plain, flat water. Just keep an eye out for brands with added sugars and avoid those whenever possible.

“[Flavored sparkling water] could either be just as hydrating as water, or it could be dehydrating,” says Moody. “Flavored sparkling water that has sugar added could be dehydrating due to sugar’s ability to leech water from the cells as the body’s way of attempting to dilute the sugar in your blood.”

“Sparkling water is similar to still water in that its primary benefit is hydration,” says Hill. “Some varieties may contain trace amounts of minerals like calcium and magnesium, but the amount typically isn’t enough to make a big impact nutritionally. For some people, it may help settle the stomach and help with indigestion.”

“Choose unsweetened options to keep added sugar intake down,” Hill adds. “Pay attention to any gut discomfort or increased bloating, as too much carbonation may cause challenges in these areas, and consider still getting some of your fluid intake from still water.”

No matter how you enjoy your sparkling water, it can help you meet your hydration goals. There are many brands to choose from, but if you can’t find the exact flavor you’re hoping for, you could always create your own at home and add it to unflavored sparkling water. If you get really into do-it-yourself seltzer, a countertop home carbonation machine might save you money (and trips to the recycling bin or bottle return).