Which One Hydrates You Better?

It’s a common assumption that still water is more hydrating than sparkling water, but dietitians say that’s not entirely accurate.

Is Sparkling or Still Water More Hydrating?

“Research shows that sparkling and still water hydrate the body equally, with no significant difference in fluid retention or urine output,” said Callie Krajcir, RD, a registered dietitian specializing in bladder health based in Breinigsville, Pennsylvania. “I usually tell people to choose the option they enjoy and will drink more of.”

In other words, whether you prefer your water flat or fizzy, both will keep your hydration levels topped off as long as you’re drinking enough water per day, which is about 11.5 to 15.5 cups, depending on personal factors. 

“Sparkling waters can provide hydration for those who would not drink plain water otherwise,” said Trista Best, MPH, RDN, LD, registered dietitian at Whitfield County Health Department in Dalton, Georgia.

Should You Choose Still or Sparkling Water?

While both forms of water are equally hydrating, your personal health goals and conditions might make one a better fit for you.

If You’re Replacing Soda

“Sparkling water can be a great substitute for soda, energy drinks, or other beverages high in added sugar and caffeine,” said Krajcir.

Choosing carbonated water over a sugary soda can help you avoid health issues like poor blood sugar control and disrupted metabolic function.

However, some carbonated waters are better than others, so it’s important to be mindful about your beverage of choice.

“Many sparkling water varieties contain added flavors, sugars, or artificial sweeteners, so make sure to read labels,” Krajcir added. Opt for drinks without these artificial additives. 

If You Have Bladder or Gut Issues

For some people, carbonation may come with downsides.

“Sparkling water can be bothersome for people with bladder conditions like interstitial cystitis and overactive bladder,” Krajcir said. “I suggest eliminating sparkling water for two to three weeks and reintroducing it to see if it triggers symptoms.”

She also noted that those with IBS or acid reflux may experience worsened symptoms from carbonated beverages due to the gas they introduce into the digestive tract.

If You’re Worried About PFAS

There are also potential environmental and chemical considerations. “Some seltzer or carbonated waters contain chemicals known as per- and polyfluoroalkyl substances (PFAS),” said Best.

These man-made compounds may build up in the body over time and have been linked to health issues like liver disease, kidney disease, and cancer. To avoid these chemicals, stick to brands that label their packaging as PFAS-free.