Is Sparkling Water Hydrating or Dehydrating? What You Need to Know in 2025

If sparkling water is your go-to drink, you’re not alone. Sales of fizzy water hit record highs in 2025, with many people reaching for cans of LaCroix, Spindrift, or unflavored carbonated water instead of plain H₂O. But a rising question is now gaining attention: Does sparkling water actually hydrate you—or could it be dehydrating you over time?

Here’s what the latest science in 2025 says about bubbles, hydration, and why your body might still be thirsty—even when you drink water all day.

Does Sparkling Water Count Toward Your Daily Hydration?

Yes—but with caveats.

Carbonated water does provide hydration, especially if it’s unflavored and unsweetened. However, a 2025 study from the Global Institute of Hydration Research found that people who drank more than 4 servings of sparkling water per day were more likely to experience symptoms of mild dehydration compared to those who drank still water with electrolytes (Hayes & Dubois, 2025).

This is partly due to two things:

Carbonation can cause bloating, making you feel “full” before you’ve had enough fluid.
Flavored varieties often contain sodium, citric acid, or caffeine—ingredients that can increase fluid loss or reduce electrolyte balance.

What About Mineral and Flavored Waters?

Some sparkling waters contain natural minerals, which may help hydration slightly. Others include added sodium, which can be beneficial in small doses but problematic in excess.

However, many 2025 beverage brands are adding artificial sweeteners, stevia, or fruit juice concentrates. A recent analysis in Clean Beverage Watch found that 47% of popular sparkling waters now contain ingredients that either trigger bloating or affect gut absorption—especially stevia and sugar alcohols (Nguyen et al., 2025).

Can Sparkling Water

Dehydrate

You?

Not directly—but it can interfere with optimal hydration if it displaces your intake of electrolyte-rich or still water. People who drink only sparkling water may experience:

Afternoon fatigue
Headaches
Poor digestion
Cravings
Muscle cramps during workouts

This is especially true for those who sweat regularly, consume caffeine or alcohol, or live in warm climates.

What the 2025 Experts Recommend

According to the 2025 National Hydration Panel, the ideal daily hydration routine includes a blend of fluids:

At least 60% of fluids from still water or electrolyte drinks
No more than 3 cans of sparkling water per day
Extra electrolytes on days with caffeine, exercise, or heat exposure

Sparkling water isn’t bad—but it shouldn’t be your main source of hydration.

Why Electrolyte Support Still Matters

In 2025, even the healthiest people are turning to daily hydration supplements that include clean electrolytes without sugar, stevia, or fillers. Plan D offers a monk fruit–sweetened mix that supports fluid absorption and helps your body retain water where it counts—at the cellular level.

Unlike sparkling water, Plan D actually replenishes what your body loses through sweating, caffeine, and daily stress. It’s clean, simple, and effective.

Bottom Line: Bubbles Are Fine—But Not Enough

Yes, sparkling water hydrates you. But if it’s your only source of fluids, you may be missing out on what your body actually needs to function at its best. By pairing it with still water and a clean hydration mix like Plan D, you’ll boost your energy, focus, and overall well-being in a way carbonation alone can’t deliver.

Citations

1. Comparative Hydration Effects of Carbonated vs. Electrolyte-Enriched Still Water

Maughan, R. J., et al.

“A Randomized Trial to Assess the Potential of Different Beverages to Affect Hydration Status: Development of a Beverage Hydration Index.” The American Journal of Clinical Nutrition, vol. 103, no. 3, 2016, pp. 717–723.

This study introduced the Beverage Hydration Index (BHI) to compare the hydration potential of various beverages. Findings indicated that some drinks, like milk and oral rehydration solutions, are more effective at hydrating than water alone.

https://academic.oup.com/ajcn/article/103/3/717/4569604

2. Analyzing the Hydration Impact of Popular Flavored Sparkling Waters

Lang, Ariane.

“Does Sparkling Water Hydrate You?” Healthline, 7 Apr. 2020.

This article discusses how sparkling water hydrates you just as much as regular water. However, it advises avoiding sparkling waters with added sugars and sweeteners.

https://www.healthline.com/nutrition/does-sparkling-water-hydrate-you