Another moisturizer? Nutritionists explain

Sparkling or something else? Whichever one you prefer, they are both refreshing when you want to quench your thirst. Unlike plain old still water, sparkling water has bubbles that give it a nice fizz.

Carbonated water, commonly called sparkling water or seltzer, comes in countless flavors and varieties. The billion-dollar sparkling water industry now offers more opportunities than ever.

Whether you love sparkling water or hate it, you may be wondering if it’s as healthy and hydrating as still water. Nutritionists explain the difference between sparkling and still water and which types are healthier.

What is the difference between sparkling and still water?

Water, a molecule essential to life on Earth, is made up of hydrogen and oxygen atoms. It is a tasteless, moisturizing liquid that plays a key role in many body functions, from eliminating waste to lubricating joints and regulating body temperature. US Centers for Disease Control and Prevention.

Sparkling water is simply water with carbon dioxide, which can be naturally present in the environment or added artificially, Julia Zumpano, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, tells TODAY.com.

Carbon dioxide and water react to form carbonic acid, which gives sparkling water its characteristic fizz. There are several types of sparkling water, including mineral water, seltzer and sparkling water.

Sparkling water, which is naturally carbonated, comes from springs or wells and contains bubbles of carbon dioxide from underground gases that dissolve in the water, Grace Derocha, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, tells TODAY.com.

Natural sparkling water often contains minerals from the earth, including calcium, sodium, potassium and magnesium, Derocha said. Mineral water can be either still or carbonated by artificial carbonation.

“What we call ‘seltzer water’ is simply still water that has been artificially enhanced with carbon dioxide,” says Derocha. Seltzer water itself contains no minerals and naturally contains no sugar or calories. However, many brands of seltzer contain added flavorings or sweeteners, such as natural fruit essences, fruit juices, or non-sugar sweeteners.

Club soda is simply seltzer water with added minerals, so it contains some sodium and potassium on the nutrition label.

Typically, most sparkling water contains virtually no calories. However, the nutritional value of sparkling water will vary depending on the added flavors or sweeteners.

Is sparkling water as hydrating as still water?

Yes, research shows Experts say sparkling water is just as hydrating as still water. “Both contain the same base of H2O, which is water, an important element for hydration,” says Derocha.

Drinking enough water daily is critical to maintaining overall health. Scientists say it also helps prevent dehydration, which can cause constipation, kidney stones, overheating, mood changes and unclear thinking. CDC.

amount of water we need every day varies depending on the individual, but there are recommendations for daily fluid intake from both drinks and food. According to National Academies of MedicineWomen should drink 9 cups of fluid, including water, every day, and men should drink 13 cups of fluid per day. However, many adults fail.

While sparkling water and still water are healthy and equally hydrating, the question of whether one is better for you comes down to one thing, experts say: Which one will help you drink more water overall?

“The short answer is the one that will hydrate you the most is the one that you will actually drink enough of,” says Derocha.

Should you drink still or sparkling water?

There are some nuances between sparkling and still water that can affect how they affect your health.

Easier to drink

Still water is easier and faster to drink, especially in large volumes. “Sometimes because of the carbonation of the bubbles, people get full faster from a drink (carbonated drink) because you are literally adding gas to your body,” says Derocha.

Carbonation

The gas produced when carbonated water is carbonated can accumulate in the body and cause temporary bloating” says Zumpano. This gas will eventually leave the body, which can lead to burping or flatulence. For people who already have excess gas or acid reflux, sparkling water can make symptoms worse, Zumpano says.

If you find that you can only stomach a few sips of sparkling water or need a quick and easy hydration boost, this may still be the best choice.

More enjoyable to drink

There are a number of people who hate the taste (or lack thereof) of still water, which can make it difficult to stay hydrated. Experts say the bubbles in sparkling water can help you drink more H2O, especially if you don’t like drinking still water.

So if you’re wary of drinking still water but will be chugging the sparkling version all day, experts say sparkling water may be a better choice.

Alternative to soda

Sparkling water is also great alternative to sweet carbonated drinksas it provides all the fizz without the added sugar or other harmful additives. “This is a healthy, hydrating option that can make the transition easier if you’re trying to break a soda habit,” notes Derocha.

You don’t have to choose one

Good news? You don’t have to choose just one. Experts say mixing still and sparkling water is also a great way to stay hydrated.

However, the type of sparkling water you choose matters. Experts say depending on what is added to the water, it can affect its health benefits.

Which sparkling water is healthier?

The healthiest sparkling water you can drink is plain, unsweetened, sparkling or seltzer water—just H2O plus CO2—not water with sweeteners, flavors or other additives, says Zumpano.

Natural sparkling mineral water is another healthy option because it contains additional minerals to replenish electrolytes that may be lost through sweat, notes Derocha.

If you choose flavored sparkling water, experts recommend choosing water with natural flavors and no other added ingredients (such as colors or sweeteners).

“Natural flavors” or “natural essences” are taken from plants (such as fruits, vegetables or herbs) and processed into a substance that imparts flavor without the calories or sugar, Derocha says.

Sparkling water can also be sweetened with sugar, fruit juices or sugar substitutes, Zumpano says. These include artificial sweeteners such as aspartame or plant-based sweeteners such as stevia, which provide sweetness without the calories, Derocha notes.

Added sugar in soda can raise blood glucose levels and contribute to tooth decay, and artificial sweeteners can potentially cause stomach upset.

In general, unsweetened plain or mineral sparkling water is best, followed by naturally flavored seltzer. Always read labels and nutritional information to understand what you are drinking.

Is it possible to drink sparkling water every day?

In general, sparkling water is safe to drink daily, but in moderation, experts say. This usually means one or two cans a day, but it depends on the person.

Carbonated water has a slightly acidic pH. Over time, drinking large amounts of this drink may contribute to erosion of tooth enamel– says Derocha. However, experts note that plain sparkling water is much less harmful to teeth than sugary carbonated drinks or juices.

Some people with kidney problems may need to watch their sodium, potassium and phosphorus intake, Derocha says, and make sure they stay within acceptable limits if they drink sparkling mineral water, she adds.

“If you experience any negative side effects from sparkling water, try switching to still water,” says Zumpano. If you find it difficult to stay hydrated by drinking only still water, try adding sparkling water to your daily routine.

Always contact your doctor if you have any concerns or questions.