A Fizzing Debate: How Well Does Sparkling Water Hydrate You?

As the weather warms up and we approach spring, it’s an ideal time to start stepping up outdoor activities and boost your fitness levels. To get the most out of your exercise it’s important to maintain a healthy fluid balance in your body. This will keep your joints well lubricated and regulate your body temperature, leading to a better performance.

Good hydration also helps you to remain mentally sharp and guard against headaches or confusion, which is particularly important if you are playing sports or carrying out a higher risk activity such as climbing or cycling. Obviously, drinking water before, during and after physical activity is the best way to stay hydrated. 

If you have a preference for sparkling water, you might be wondering if this is as effective for rehydration as still water. The short answer is yes, it is. However, there are still a few points that are useful to be aware of. Here’s a closer look at the issue.

 

Sparkling Vs. still: what’s the difference?

Sparkling water is regular water that has been infused with carbon dioxide to give it a refreshing bubbly texture. Some forms of sparkling water such as soda water also have added compounds such as sodium bicarbonate, and tonic water has quinine, which is a natural substance derived from the bark of the cinchona tree. 

This gives it a distinctive bitter flavour which some people prefer over regular water, but it’s most often used as a mixer for alcoholic drinks. Mineral water is also classed as sparkling water: this may be a natural occurrence, or it may be artificially infused with carbon dioxide. 

 

 

Is sparkling water as good as still for hydration?

A 2015 study into the rehydration properties of various different fluids found that there were not any significant differences between sparkling water and still water. Interestingly, the study also found that drinks with a higher mineral content were more effective at rehydrating the body. 

One of the best ways to boost the mineral intake in your water is by adding an electrolyte tablet. Electrolytes are essential minerals such as sodium, potassium, magnesium, and calcium that we lose through bodily fluids such as sweat and urine. 

They play a crucial role in helping the body to maintain a healthy fluid balance, and they are transported around the body in the blood. When we are dehydrated, such as through heavy perspiration during exercise, this causes reduced blood volume and therefore lowers the level of available electrolytes to the cells. 

This can interfere with proper nerve and muscle function, and also increases the risk of fatigue, confusion and an irregular heartbeat. Obviously you will want to avoid all of these issues when you are exercising (or of course at all), which is why sports teams often use electrolyte supplements.  

You can add electrolyte tablets to carbonated water, but you may find they create an extra fizz as they dissolve, so be careful to allow room at the top of your glass or container for this. 

 

 

Beware of sparkling water with added sugars

So far, this article has discussed plain sparkling water with no added sugar or sweeteners. Check the ingredients carefully, because sugar can interfere with the body’s ability to rehydrate effectively, and also adds unnecessary calories that can lead to weight gain. 

Even some drinks that are marketed as sports drinks can contain high levels of sugar and other additives that are not optimal for good nutrition. Unless you are carrying out very intense exercise such as running a marathon, it’s unlikely that you will need the extra sugar. 

 

If you prefer some flavour to either sparkling or still water, try adding a few drops of freshly squeezed lemon or orange juice. Alternatively, you could explore ORS rehydration tablets, which will not only support your fluid levels more efficiently but are also available in three pleasant flavours including strawberry, lemon, and blackcurrant. 

 

The tablets are free from lactose, gluten and artificial preservatives, vegan friendly, and suitable for both adults and children. They contain a small amount of glucose in order to help sustain hydration levels for longer. 

 

 So, there you have it: if you are keen to maintain a good fluid intake but aren’t keen on the taste or texture of still water, it’s fine to drink sparkling water instead, particularly if it encourages you to drink more. 

 

Be aware that some brands of fizzy water also contain unhelpful amounts of sugar, sweeteners or other additives, so always check the label carefully.