Sparkling water has become a popular alternative to soda, but is it as healthy as regular water?
Many people choose carbonated water to stay hydrated without added sugar, but you may wonder how it compares to still water and whether it has any downsides.
We spoke with Elise Heeney, a registered dietitian with Banner Health, about how sparkling water affects your health and how to choose the best option.
Sparkling water vs. regular water: which is better?
Both sparkling and still water can help you stay hydrated. In most cases, plain sparkling water is just as healthy as regular water.
The main difference comes down to added ingredients. Some sparkling waters contain sodium, caffeine or flavorings that may affect your overall health.
What is sparkling water?
“Sparkling water is a combination of water, carbon dioxide gas (CO2) and other minerals, often calcium, magnesium and sodium,” Heeney said. “This process creates a fizzy water that can come in many different forms.”
These different types of carbonated waters aren’t always created equal. They vary in processing methods and added compounds.
Some flavored sparkling water brands can include caffeine, citric acid, phosphoric acid and added sugars. Other carbonated waters have sodium, artificial sweeteners and natural flavors. The different forms of carbonated water include:
- Sparkling water: This comes from a spring or well, so you may see it sold as sparkling mineral water.
- Club soda: This is infused with carbon dioxide and added minerals to enhance the flavor and give it a slightly salty taste.
- Seltzer water and flavored seltzers: This does not contain any minerals, but it may come with natural flavors added.
- Tonic water: This contains an added mineral called quinine, which gives it a bitter taste. Sometimes brands will add artificial flavors and sweeteners to improve the water’s taste.
Is sparkling water healthy?
“Generally speaking, drinking sparkling water has no negative health risks,” Heeney said.
In fact, drinking carbonated water is a good alternative and just as hydrating as drinking regular water. It has also been shown to increase feelings of fullness and may aid in constipation and improve digestion.
There have been concerns in the past that carbonated water can cause issues with tooth enamel, but Heeney said the risk is still relatively low. Plain carbonated water poses a lesser risk to dental health than sugar-sweetened carbonated beverages, like soda. Sparking water also does less damage to enamel when compared to other beverages, like kombucha and energy drinks.
“Sparkling water has a pH of 3 to 4, which is mildly acidic,” she said. “Repeated exposure to acidic liquids may potentially be damaging to enamel.”
When carbon dioxide and water react chemically, they produce carbonic acid, a weak acid. When companies add citric acid or phosphoric acid for flavoring to carbonated water, pH can drop to erosive levels, but nothing to the level of soft drinks.
Another common concern is that the acidity in carbonated water is harmful to bone health. However, the only drinks that cause bone loss are dark colas, which have phosphoric acid. These beverages can interfere with calcium absorption.
“Many sparkling waters contain magnesium and calcium, which may have bone-boosting benefits and may be beneficial for maintaining a healthy blood pressure,” Heeney added.
Does sparkling water hydrate as well as regular water?
Yes, sparkling water hydrates your body just like still water.
Is sparkling water bad for you?
For most people, plain sparkling water is not harmful. However, drinks with added sugars, acids or caffeine may have downsides if consumed in excess.
Is caffeinated sparkling water healthy?
If you aren't a fan of coffee but want the boost of caffeine, then caffeinated sparkling water may be a good fit for you. And it’s a better alternative to the stereotypical energy drink.
However, Heeney said to mind the label. Ensure it has only a few other added ingredients and contains less than 200 mg of caffeine per serving.
“Evidence suggests that we can have up to 400 mg of caffeine daily without any adverse effects,” Heeney said.
Can sparkling water cause gas or bloating?
For some people, carbonated beverages of any kind are no bueno on their gut. Because it is carbonated, it can cause gas and bloating in some people. If you have acid reflux or gastroesophageal reflux disease (GERD) and experience extra gas, bloating or heartburn, you may want to switch to non-carbonated beverages like plain still water.
What should you look for in sparkling water?
To make sure your fizzy drink is as good-for-you as can be, Heeney shared the following tips:
- Choose a low-sodium brand with no added sugars, artificial flavors or artificial sweeteners. A little natural sweetness from real fruit juice is OK.
- Avoid drinking too much sparkling water with high amounts of citric acid or caffeine.
- Save more acidic drinks for mealtime and pair them with still regular water.
- Always follow the direction of your health care provider, especially if you need to restrict your total daily fluid intake for heart or kidney conditions.
Frequently asked questions about sparkling water
Is sparkling water as good as regular water?
Yes, plain sparkling water is just as hydrating as still water.
Can sparkling water damage your teeth?
It may have a mild effect due to acidity, but it is less harmful than sugary drinks.
Does sparkling water cause weight gain?
No, plain sparkling water does not contain calories.
Is it OK to drink sparkling water every day?
Yes, for most people, it is safe to drink daily.
Takeaway
Sparkling water can be a healthy and hydrating alternative to soda, especially when it doesn’t contain added sugars or artificial ingredients.
“At the end of the day, if sparkling water helps you hydrate and meet your water needs, then go for it,” Heeney said.
So, open a can (or twist off the cap) and enjoy your fizzy sparkling water beverage.
Related blogs:
- 5 Ways to Kick Your Soda Habit for Good
- Are You Experiencing Dehydration Symptoms or Just Thirsty?
- Busting the Myths Behind How Much Water You Should Drink
- Decrease Your Processed Sugar Intake With These 6 Swaps
Content in this article was updated on April 15, 2026.
