How Much Hydration Do You Need? How Much Hydration Do You Need? You’re probably aware that staying hydrated is one of the best things you can do for your health. Proper fluid balance is necessary to eliminate waste, protect body tissues, and maintain energy levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bbd3094f-62e2-41c3-ab74-27c8dd892905 And while it may sound easy, a lot of people struggle to sip enough water in a day to keep their bodies functioning optimally. How much water you need every day varies according to your sex, activity level, and even the climate you live in, so there’s no official recommended dietary allowance for fluids. In general, though, experts recommend that women get about 2.7 liters (L) of fluid per day and men get about 3.7 L per day.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bbd3094f-62e2-41c3-ab74-27c8dd892905 After deducting the roughly 20 percent of that amount that comes from the food you eat, that leaves approximately nine 8-ounce (oz) cups of liquid per day for women and 13 8-oz cups per day for men. “Water needs vary from person to person and are greatly impacted by activity level, sweat rate, climate, weight, and health status,” says Jordan Hill, RD , a sports dietitian and owner of Hill Health Nutrition in Denver, Colorado. “A good rule of thumb is to aim for half your body weight in fluid ounces. So for a 180-pound person, 90 oz is a general target.” Water should be your main source of fluids, but does it matter whether that water is bubbly or not? Here’s what researchers have determined when it comes to sparkling water and hydration.
Tips for Enjoying Sparkling Water Tips There’s nothing quite like a cold glass of sparkling water on a hot day. It’s refreshing, hydrating, and with the wide variety of flavors to choose from, not boring. And you can always add variety to your routine by stirring in fresh berries, citrus, or mint to lend additional flavor and nutrition to your cup. Adding the juice of one lemon, for instance, will make your seltzer an excellent source of vitamin C .e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0e0b0b9-ccb7-4518-b6ef-5d8c2e757789 Similarly, stirring in (and eating) just 10 raspberries will get you 1.2 grams of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e59762970625ae2-1c6a-4dec-bce8-6d01c895fb7c “Choose unsweetened options to keep added sugar intake down,” Hill adds. “Pay attention to any gut discomfort or increased bloating, as too much carbonation may cause challenges in these areas, and consider still getting some of your fluid intake from still water.” No matter how you enjoy your sparkling water, it can help you meet your hydration goals. There are many brands to choose from, but if you can’t find the exact flavor you’re hoping for, you could always create your own at home and add it to unflavored sparkling water. If you get really into do-it-yourself seltzer, a countertop home carbonation machine might save you money (and trips to the recycling bin or bottle return).
Sparkling water, also called seltzer or carbonated water, has experienced a surge in popularity in recent years that shows no signs of slowing. Fizzy water may be on the rise because more people are turning to it as a healthy alternative to soda or alcohol.e60dc2a1-f33c-4a05-9b50-8e3e8e59762912ba23d7-7e7d-43c0-8dac-e01672c8e9d5 Some people don’t love the flavor of tap water or find drinking nothing but plain H2O all day long boring. Carbonation feels a bit more exciting, and there are countless calorie-free flavors to choose from. But does sparkling water meet your hydration needs the same way still water does? And does it have any side effects other than pure refreshment? Read on to find out.
Water vs. Sparkling Water: How Do They Compare? How Do They Compare? Researchers developed a beverage hydration index based on the results of a randomized trial that tested the effects of 13 commonly consumed drinks on the hydration levels of 72 men, all of whom started the experiment in an adequately hydrated state. The results found water and seltzer to be equally hydrating.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292a1345a8-5c1f-491a-b207-2a72a11d7615 Those results aren’t too surprising, given that sparkling water is just still water infused with carbon dioxide to make it bubbly, sometimes with added flavor. While many people find a little fizz and flavor appealing, past research suggests that too much carbonation can cause bloating and gastrointestinal discomfort because of the air it adds to your gut.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299d651cc5-301f-4e01-9e6e-dfcc35672d50 “Sparkling water is typically well-tolerated by most people,” says Hill. “One common downside for some is bloating or gas due to the carbon dioxide. This is usually harmless but may be uncomfortable.” So, while sparkling water is good for you, it’s still possible to overdo it. Nutrition Facts for Water While often touted as one of the best beverages for your health, water doesn’t have much nutritional information in terms of calories or macronutrients. According to the University of Rochester Medical Center, a cup of municipal water may contain tiny amounts of minerals like calcium and magnesium.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292a3d33c8-27af-4358-87d8-e6918efcf406 Nutrition Facts for Sparkling Water Again, because sparkling water is water plus carbonation (gas), it is pretty much identical nutritionally to still water. Apart from a very small amount of certain nutrients and sodium, which some brands add for flavor, it has almost zero nutritional value.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294655d43f-f588-4472-9659-5d54ec8e488a Just keep an eye on the ingredients list, because some brands add fruit juice or puree, while others add sugar or artificial sweeteners. Calories will likely still be low in all these beverages, but you’ll want to make sure you know exactly what you’re getting in your glass. “Like plain water, there don’t tend to be micronutrients, antioxidants, or other health-promoting compounds in sparkling water,” says Destini Moody, RD , a nutritionist at Live It Up Nutrition in Los Angeles. “However, it can help improve hydration status, which is conducive to maintaining health, energy levels, and athletic performance.”
Health Benefits of Sparkling Water Beyond Hydration Health Benefits Since seltzer is just bubbly water, its only real benefit is hydration. But that’s an important health benefit given that the average American adult is drinking about 44 oz of water per day (well below the recommended amount).e60dc2a1-f33c-4a05-9b50-8e3e8e59762943e302af-236f-4b41-aa81-870be9b88dcf In addition, some fortified seltzers, club sodas, and sparkling mineral water brands contain trace amounts of minerals such as calcium and magnesium that count toward your daily value of these nutrients. Sparkling water may also improve swallowing ability in younger and older adults, as some research suggests. A 2023 study found that drinking carbonated beverages improved swallowing, particularly in older adults who had been hospitalized.e60dc2a1-f33c-4a05-9b50-8e3e8e59762952ec160a-5232-42e4-9947-29eb6a158117 “Sparkling water is similar to still water in that its primary benefit is hydration,” says Hill. “Some varieties may contain trace amounts of minerals like calcium and magnesium, but the amount typically isn’t enough to make a big impact nutritionally. For some people, it may help settle the stomach and help with indigestion.” It’s also easy on your teeth, especially when compared with sugary drinks. According to the American Dental Association, sparkling water is no more damaging to your teeth than regular tap water and is a healthy addition to your hydration routine.e60dc2a1-f33c-4a05-9b50-8e3e8e597629af9c8b7d-aa45-4f1e-b1ab-0f8c06f69380
What Is Sparkling Water? What Is Sparkling Water? Sparkling water is water with added carbonation. It’s made by infusing water with carbon dioxide gas, which creates bubbles and its fizzy sensation.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c8d9a9f3-3af6-493c-aff9-72114b8d616d While it may be served plain, flavored sparkling waters are also popular. Flavoring is added to sparkling water either via natural ingredients like plant extracts or artificial flavors from chemical sources.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c8d9a9f3-3af6-493c-aff9-72114b8d616d
Are All Kinds of Sparkling Water Equally Hydrating? Are All Kinds of Sparkling Water Equally Hydrating? Fizzy drinks can go by a host of different names, but they’re not entirely the same. Here are the major differences, and how each kind compares with regular water. Seltzer, Sparkling Water These two names are interchangeable and refer to the same product: plain old water with carbonation in the form of added carbon dioxide to give the drink its signature fizz. At 100 percent water, seltzer and sparkling water are just as hydrating as plain, flat water. Just keep an eye out for brands with added sugars and avoid those whenever possible. “[Flavored sparkling water] could either be just as hydrating as water, or it could be dehydrating,” says Moody. “Flavored sparkling water that has sugar added could be dehydrating due to sugar’s ability to leech water from the cells as the body’s way of attempting to dilute the sugar in your blood.” Club Soda Like seltzer, club soda has added carbon dioxide for bubbles, but club soda also has potassium bicarbonate and potassium sulfate added.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c50b03aa-5e89-4180-96da-df858bd8bcd9 This gives club soda more trace minerals than seltzer, although its taste and uses are generally the same as seltzer’s.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ddaa33f9-8f05-4e15-a5b2-567c90947b7c If you’re keeping a close eye on your sodium intake, it’s important to remember that a single 12-oz can of club soda contains 75 milligrams of sodium. That may not be too much in a single serving, but if you’re sipping club soda all day long, it adds up. Sparkling Mineral Water Like club soda, sparkling mineral water has several trace minerals.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f4483d69-67e4-4572-ba21-8beb0932f429 Because it is made from natural spring or well water, the type and amount of minerals will vary from brand to brand, as will the taste. Sometimes these minerals cause natural carbonation, and other times carbon dioxide is added to create an extra-fizzy kick. Don’t confuse any of the above beverages with tonic water, which, although also clear and carbonated, is not a sparkling water. Tonic water is made with quinine, which gives it its characteristic bitter flavor, and contains sugar to counteract the bitterness. As a result, tonic water contains about 120 calories per 12-oz can.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f4483d69-67e4-4572-ba21-8beb0932f429 Tonic water is most often used as a mixer for alcoholic beverages.