Does Sparkling water hydrate you
We all know that hydration is important. It helps reduce the risk of UTI’s, gut issues, and supports your brain health. But which beverage is the most hydrating?
In my opinion, it depends on your personal preference!
But the good thing is, you do have options, even if you do not like plain water.
My husband actually hates plain water, and he chooses to stay hydrated with sparkling water.
He is not alone. Many people cannot stand plain water (I personally love it). So, the question is, with more people turning to this fizzy alternative to still water, it's worth asking: does sparkling water actually hydrate you?
Let’s begin by exploring what sparking water is. Sparkling water is also known as carbonated water, and it is water that has been infused with carbon dioxide gas under pressure. This process creates bubbles and gives the water a fizzy texture. You can actually make your own with a soda streamer (my husband and I used to do this when we lived in Guam, it is quite tasty and you can flavor it with fruit for added health benefits).
There are several types of sparkling water, including
Seltzer water: plain water that has been carbonated, not containing any added minerals or flavors.
Club soda: similiar to seltzer but contains added minerals like bicarbonate, sodium chloride, and potassium sulfate which can make it taste kinda salty (I am not a fan personally).
Sparkling Mineral Water: Our personal favorite. This is naturally carbonated water that comes from a mineral spring. It contains various minerals like calcium, magnesium, and potassium, (all essential for hydration) which can give it a unique taste.
Tonic Water: Carbonated water that contains added sweeteners and flavors, including quinine, which gives it a distinct bitter taste. It's often used as a mixer in cocktails.
Now, the question, does it actually hydrate you? Well, it depends. In theory, it can be hydrating. According to this study, sparkling water was just as hydrating as plain water. But there are a few things to consider.
It’s carbonation load may make you drink less, so it may impact how much you actually consume. In addition, sparkling water with added minerals will be more hydrating that plain water because you need minerals to hydrate your cells. If you are choosing to drink sparkling water for hydration, then I would make sure you are choosing sparkling mineral water. Minerals are essential for hydration (think of when you go to the hospital and receive an IV, they use a solution with sodium).
If you are using it to hydrate during exercise, I would recommend swapping it for plain water with added electrolytes like Rayvi, to avoid bloating during your activity.
However, if you are trying to stay hydrated on a hot summer day and relaxing outside, Id recommend hydrating with sparkling mineral water.
One last thing is to consider is that some carbonated drinks can contain a lot of calcium, and overconsumption of calcium can lead to soft tissue calcifications and contribute to kidney stones. So be mindful if you are prone to kidney stones or have kidney tissues.
The best way to tell if you are hydrated and if your drink choices are serving you is by checking the color of your urine.
For example:
If your urine is transparent and lacking in color, you are over hydrated. This is important to be aware of because you may be flushing out essential nutrients and vitamins. If your urine is colorless, and you find you have an unquenchable thirst, it is always a good idea to be evaluated for blood sugar issues like diabetes.
A sign your choice of food and beverage is actually hydrating you is having light yellow to golden colored urine.
This means that you are properly hydrated. You should get to know your unique urine colors so you can tell when you are dehydrated or hydrated and make choices accordingly.
A sign you are dehydrated is dark yellow urine.
You can refer to this chart for a visual:
Image credit: Urology Associates of Central Missouri
In my opinion, sparkling water can be a great way to hydrate.
I would recommend being cautious of your sugar consumption and avoiding sugar filled sparkling drinks. They can be very easily to over consume and can contribute to obesity.
Here are my recommended brands!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8097654/
https://pubmed.ncbi.nlm.nih.gov/26702122/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7649145/
