BY THE OPTIMIST DAILY EDITORIAL TEAM

Sparkling water is having a moment, and for good reason. This fizzy drink has become a go-to for people who want something more exciting than plain water. But if you’re drinking it daily (or hourly), you might wonder: is sparkling water actually good for you?

Dietitians say it can be a great hydration option, especially for those who struggle to drink enough plain water. But like most things, there are a few caveats to keep in mind. Here’s what you need to know.

The benefits of sparkling water

For starters, sparkling water can help you stay hydrated. “Having a carbonated water beverage can be equally as hydrating as drinking a regular glass of water,” says Melissa Mitri, MS, RD, a registered dietitian and owner of Melissa Mitri Nutrition. Considering how common dehydration is, anything that helps you meet your daily fluid intake (9 to 13 cups a day, depending on your body) is a win.

The bubbles might even support your digestion. Some research suggests carbonated water may help relieve constipation and support gallbladder function. And thanks to its fizzy volume, it may help you feel fuller for longer, which could support weight management goals.

Another major perk? For soda drinkers looking to cut back on sugar, sparkling water offers the same effervescent experience—often without the sugar or artificial sweeteners (depending on the brand).

Are there downsides to sparkling water?

Most people tolerate sparkling water just fine, but it’s not risk-free. “Some people report excess gas and bloating after drinking any carbonated beverage, including sparkling water,” Mitri says. If you’re prone to acid reflux or have had bariatric surgery, you might want to sip slowly—or skip it altogether.

There’s also your dental health to think about. Carbonation can wear away at tooth enamel over time. To protect your teeth, try rinsing with water after drinking or enjoy your sparkling water with a meal.

And don’t assume all sparkling water is created equal. Some varieties sneak in added sugars or sodium. Caroline Thomason, RD, CDCES, recommends checking the nutrition label and looking for drinks with under five grams of sugar and less than 75 mg of sodium per serving.

If your sparkling water contains artificial flavors or sweeteners, take note. The research is mixed—some studies raise questions about long-term impacts on gut health and metabolism, while others suggest they may help with blood sugar control when replacing regular sugar. For now, moderation is key.

So, is sparkling water good for you?

For most people, yes—with some common-sense guidelines. Sparkling water is a helpful hydration tool when chosen wisely and enjoyed as part of a balanced routine. Just be mindful if you have digestive sensitivities or dental concerns.

Look for brands with minimal or no added sugar, no caffeine, and as few artificial ingredients as possible. Drinking a few bubbly beverages a day? No problem.