Yahoo Lifestyle Does Sparkling Water Hydrate You?
Most people know that it isn’t exactly healthy to down soda after soda all day. But sparkling water, on the other hand, is seen as a hydrating replacement. It still gives the carbonation of a fizzy soda and is more flavorful than plain water, but it typically doesn’t contain sugar or a long list of added ingredients. But is it as hydrating as its non-carbonated counterpart?
Here, registered dietitians reveal how sparkling water compares to still water in terms of hydration and health value—plus, tell-tale signs that you’re drinking too much fizzy water.
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Is Sparkling Water Hydrating?
Kim Shapira, MS, RD, a registered dietitian and author of This Is What You’re Really Hungry For, says that she recommends drinking eight 8-ounce glasses of water a day and says that sparkling water can count toward this goal. Elizabeth Brown, MS, RDN, CPT, the owner of The Kitchen Vixen, a registered dietitian and certified personal trainer, agrees that sparkling water is, in fact, hydrating.
The reason why sparkling water is hydrating is somewhat obvious: It's because it’s made almost completely of water! Still, both dietitians warn against drinking sparkling water completely in place of plain, still water. “The carbonation leads to an increase in burping and air that may affect the enamel on your teeth or lead to bloating, gas or heartburn, so I tend to recommend drinking still water over sparkling more often,” Shapira explained. “We really want to keep the acid in our stomach and away from our esophagus and mouth.”
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Brown adds that if you have irritable bowel syndrome (IBS), sparkling water could exacerbate symptoms because the carbonation in sparkling water can contribute to gas and bloating. Even if you don’t have IBS, Brown says drinking too much sparkling water could lead to these symptoms, which she says can interfere with meals. Brown also points out that sparkling water isn’t the best beverage choice to have when exercising because the bloating or gas it could cause could interfere with your workout.
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How to Make Sure the Sparkling Water You’re Drinking Is Actually Healthy
If you’re a sparkling water drinker, it’s definitely good news that it counts toward your hydration goals. But if you drink it regularly, it’s a smart idea to make sure the type you buy is as healthy as possible. “The healthiest sparkling waters are plain, with nothing added,” Brown says, noting that added ingredients could mean added calories or chemicals which can be an issue for anyone with food or ingredient sensitivities.
Besides looking at the ingredients list, Brown recommends checking out the nutritional panel on the sparkling water you’re eyeing. “On the nutrition facts panel, there should be all zeros. The ingredients list should list sparkling water as the first ingredient, [followed by] extracts and organic flavorings. It should not have added sweeteners,” she says.
In addition to sweeteners, Shapiro and Brown both say it’s recommended to avoid sparkling water with polyfluoroalkyl substances (PFAS). “These chemicals are resistant to heat, oil, water and grease, and they are not easily broken down. These are known as hormone disruptors and these ‘forever chemicals’ may increase the risk for liver, thyroid, some cancers, fertility issues and obesity,” Shapira warned.
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Brands are not required to state on labels if their products have PFAS, but according to Consumer Reports, the sparkling water brands with the highest amount of PFAS include Topo Chico, Polar, Bubly, Poland Spring, Canada Dry, La Croix and Perrier. Brands with low levels of PFAS include Sparkling Ice, Spindrift, San Pellegrino, Dasani and Schweppes.
To cut down on chemical ingredients used to add flavoring, Shapira recommends buying unflavored sparkling water and then using fruit, such as lemon, lime, orange, cucumber or mint to flavor it yourself.
If sparkling water is your beverage of choice, rest assured that it is a valid way to stay hydrated. Just do your homework and buy one that doesn’t contain loads of chemical flavoring—and don’t forgo plain, still water completely. Nothing can replace the original hydration source, no matter how good it tastes.
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