Sparkling Water vs. Still Water: Is It Just As Hydrating?

For many of us, plain water can be… well, a bit boring. That’s where sparkling water comes in—bubbly, refreshing, and a little more exciting. But is it as good for you as regular still water?

It’s a common question: Does carbonated water hydrate you just as well? Does it damage your teeth? Does it leach calcium from your bones?

Let’s dive into the science and settle the sparkling vs. still debate once and for all.

1. Is Sparkling Water as Hydrating as Still Water?

The Short Answer: Yes.

The fizz in sparkling water comes from carbon dioxide gas dissolved under pressure. Aside from that, it’s just water.

A 2016 study published in the American Journal of Clinical Nutrition compared the hydration potential of various beverages, including sparkling water, still water, milk, coffee, and tea. The researchers found no significant difference in hydration between sparkling and still water.

Your body absorbs the water from sparkling water just as effectively as it does from tap or bottled still water. So, if you struggle to drink enough plain water, switching to sparkling is a perfectly valid way to hit your daily hydration goals.

2. Does Sparkling Water Damage Your Teeth?

This is one area where there is a difference, though it’s often exaggerated.

Carbonation creates carbonic acid, which makes sparkling water slightly acidic (pH 3–4) compared to still water (pH 7). Acid can, in theory, erode tooth enamel over time. However, the risk is relatively low compared to other beverages.

• Sugary sodas are highly acidic and full of sugar, a double threat to teeth.
• Citrus-flavored sparkling waters (lemon, lime, grapefruit) are more acidic than plain sparkling water due to added citric acid.
• Plain sparkling water poses very little risk to dental health if consumed in moderation.

Tip: Drink sparkling water with meals to help neutralize the acid, or drink it through a straw to minimize contact with your teeth. And maybe swap that lemon-flavored one for plain every now and then.

3. How Does It Affect Digestion?

This varies from person to person.

• Beneficial for some: Some studies suggest sparkling water can improve swallowing ability and may help relieve constipation. The carbonation can also make you feel fuller, which might help curb appetite.
• Uncomfortable for others: If you suffer from IBS (Irritable Bowel Syndrome) or frequent bloating, carbonated water might make it worse by introducing extra gas into your digestive system.

The Verdict: If it makes you bloated or gassy, stick to still. If you feel fine, drink away!

4. The "Bone Density" Myth

You might have heard that sparkling water leaches calcium from your bones. This myth likely stems from studies on cola intake, which has been linked to lower bone mineral density.

However, the culprit in cola is phosphoric acid, not carbonation. Sparkling water does not contain phosphoric acid. Research has shown that carbonated water intake has no negative effect on bone density.

5. Which One Should You Choose?

Ideally? Both.

• Still Water: Best for heavy exercise (it’s easier to chug without the gas), taking immediately upon waking, and for those with sensitive stomachs.
• Sparkling Water: excellent for breaking up the monotony of plain water, swapping out sugary sodas, and enjoying with meals.

Conclusion

Sparkling water is just as hydrating as still water. It’s a healthy, calorie-free choice that counts 100% towards your daily fluid intake.

Unless you have specific digestive issues or very sensitive teeth, feel free to enjoy the fizz. The "best" water is the one you will actually drink enough of!

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Ready to track those bubbles? Log your sparkling water intake in the Energy & Water Tracker app!