Does sparkling water hydrate as well as regular water? Here’s what the fizz can do.

Water, water, everywhere … how to decide which one to drink? Thirsty consumers face dozens of options these days, from tap to bottled to carbonated, flavored, infused and caffeinated waters. Increasingly, they’re reaching for the sparkling variety – branded bubbly drinks that tickle the tongue on the way down.

But when it comes to hydration, is sparkling water – which is plain water infused with carbon dioxide gas – as good as what pours from the tap?

It can be, said Dr. Colleen Muñoz, director and co-founder of the Hydration Health Center and a professor of health sciences at the University of Hartford in Connecticut.

“Largely speaking, it seems to be good for you in terms of total fluid intake,” she said. “It can contribute beautifully to that.”

Especially if people who wouldn’t otherwise hydrate properly find it tasty enough to drink more throughout the day, Muñoz said. “We are starting to realize that a lot of people aren’t taking in enough daily fluids.”

Staying properly hydrated is important for good health. Dehydration can lead to unclear thinking, mood changes, overheating, constipation and kidney problems. Men should drink 13 8-ounce glasses of water daily and women should consume nine, more if they are pregnant or breastfeeding, according to the National Academy of Medicine.

According to the Centers for Disease Control and Prevention, water helps the body maintain a normal temperature, lubricate and cushion joints, protect the spinal cord and remove waste. Added hydration is needed in hot climates, when people are more physically active, running a fever, or experiencing diarrhea or vomiting.

But sparkling water can do more than just hydrate, Muñoz said. Added ingredients can make the drinks even more beneficial – or detrimental – depending on what’s in them.

“One of the biggest challenges in this beverage type is that there are quite a few brands and a lot of subvarieties,” she said. “Normally, it’s made from local water, and this can vary quite a bit in mineral content. There can also be no sodium in some, while others have a lot. You really need to read the labels.”

Mineral content

While a carbon dioxide infusion gives sparkling water its bubbly nature, mineral water is naturally carbonated. Both contain minerals, but the content can vary widely, so it’s important to read the labels, Muñoz said.

“Some minerals are known to be good,” she said. “Calcium can strengthen bone and teeth. Magnesium can be good for muscle function and heart health. Potassium can be good for nervous system function and cell hydration.”

And, she said, “minerals help us retain water. If we don’t have enough (minerals) throughout the day, whatever plain water we drink, we’ll just pee out.”

But are there enough minerals in sparkling water to really do any good? That depends, Muñoz said.

“One of the biggest problems is mineral content is so different among brands,” she said.

The American Heart Association recommends vitamins and minerals come directly from a nutrition-packed diet.

Overall, people shouldn’t rely on sparkling water for getting the minerals they need. “It depends on how well you’re doing in your other dietary practices,” Muñoz said. “If you’re deficient and not getting enough minerals from the foods you eat, it could make a meaningful addition to dietary health.”

Most people don’t know whether they’re deficient in vitamins or minerals, however. Muñoz recommended eating a healthy diet rather than relying on sparkling water for daily mineral intake.

In some cases, sparkling water may contain too much of a mineral, she said. Some sparkling water brands have up to 1,000 milligrams of sodium – nearly half the daily recommended limit of 2,300 mg.

“If you drink that all day, that could be a problem,” she said.

Dental concerns

Some studies have raised concerns over whether sparkling water, which is more acidic than tap water, can harm dental health by eroding tooth enamel. However, Muñoz said, research overall shows the acidity is not high enough to harm dental health in most people.

But she cautioned against overconsumption.

“Don’t make it your only form of fluid intake,” she said. “The sheer volume over time could threaten dental health.”

Weight loss

Some people who are trying to lose weight turn to carbonated water, Muñoz said.

“It can make you feel fuller so you don’t eat as much food,” she said. However, this is also true of plain water.

“People who drink more water, especially right before a meal, may eat fewer calories,” she said.

Palatability

The bottom line, said Muñoz, is that for people who prefer the taste of sparkling water to plain water, it can be a healthy alternative.

“Especially if people have a hard time drinking water throughout the day, sparkling water could be a really good option,” she said.

Eat It or Leave It? is an American Heart Association series that takes a closer look at the health benefits and drawbacks of specific foods, drinks and nutrients.

View or download: It’s Great to Hydrate (PDF)