In this article, The 1:1 Diet has teamed up with top nutritionist, Mark Gilbert, to take a look at carbonated water and the benefits it can have on your health.

Is sparkling water good for weight loss?

Recently, there has been a lot of interest in the possible weight-loss and health benefits of sparkling (carbonated) water. Let’s look at the research and see if these hypotheses have any validity. Firstly, though, let’s define our terms and give some background…

Sparkling (or carbonated) water is just water which has had CO2 infused into it. For those who still remember some remnants of their biology lessons, you’ll recall that CO2 is what we create from the air we breathe, after we extract the oxygen (O2). CO2 is what we breathe out (in larger amounts than when we breathe the air in) and is the gas that plants utilise.

So what could be the benefits of adding CO2 to water? After all, CO2 is literally toxic to humans at high levels in the air and it is the gas that triggers our lungs to take in a breath after holding our breath for an extended time.

First of all, a few ‘spoiler alerts’ – drinking sparkling water is neither going to change your health or weight-loss prospects substantially for the better or the worse.

However, if you replace the sugary drinks in your diet with sparkling water, that’s almost certainly a win, because drinking calories, particularly as sugar, makes it harder to manage the amount of calories you consume, and most such drinks are not good sources of essential nutrients.

Benefits of sparkling water for weight loss

So let’s look at any potential effects on weight loss first…

Helps reduce calorie intake & feel fuller for longer

We know that water itself can be helpful for hunger and hydration. Drinking water before or with meals can have a modest effect on reducing appetite and food intake, but does the fizzy stuff have added potential benefits? Well, as will be detailed below, some research suggests a satiating effect from sparkling water because it makes the stomach feel full. Also, a small but successful study in humans demonstrated weight loss by simply drinking three, good-sized glasses of sparkling water a day for several weeks.

Lower Blood glucose and bad cholesterol levels

A recent study adds a fascinating angle to this conundrum. Research published in the British Medical Journal Nutrition, Prevention & Health this year showed that drinking carbonated water can lower blood glucose levels1. In addition, A study from 2004 showed a seven per cent decrease in blood glucose when people drank carbonated water with added sodium2. It also reduced bad cholesterol and increased good cholesterol levels.

Some research has noted that CO2 is absorbed into the body and converted to bicarbonate, a strong acid buffer (it reduces acidity). The pH (acidity) in blood is highly regulated in a very narrow range and so won’t be significantly affected but the bicarbonate can lead to breakdown of more glucose in red blood cells, but the extent of this effect is not known, and it has not been established if this has any noticeable effect on calorie burning or weight loss1. However, this effect has been shown to reduce blood sugar levels significantly.

H3: Aids digestion for some people

Some studies have looked at the effects of carbonated water and mineral water on digestion3,4. One study showed that it improved constipation symptoms compared to still water, but this could have been because of the mineral content and not the CO23.

Drawbacks of Sparkling Water for Weight Loss

As with normal water, sparkling water can support weight loss when consumed before meals and snacks, but this effect will vary between individuals and it is not a strong effect, and, on its own, won’t cause a great deal of weight loss. Now that we have explored the benefits, here are some of the drawbacks of sparkling water for weight loss.

Potential increase in appetite

There seems to be a negative effect on ghrelin in the body (the hormone that increases hunger). In a small study, in rats, sparkling water increased ghrelin and it increased body weight over the course of about one year5. In the same study, in 20 human subjects, the beverage was also shown to increase ghrelin versus drinking normal water5. Other studies have suggested the opposite, that the expanding effect of carbonated water on the stomach could increase feelings of fullness and thus decrease hunger.

Some types contain hidden sugars

So whilst it is controversial whether sparkling water can help with weight loss, if you are watching your weight, a key recommendation is to check the label and make sure the product you are using doesn’t have any sugar or other calories. Some may have calorie-free sweeteners or flavourings, which is fine, but others may hide additional sugar or other calories.

May cause bloating in some people

Some studies have suggested that carbonated water could cause bloating and possibly make irritable bowel syndrome worse or lead to reflux, with some studies showing an increase in discomfort in some people prone to reflux6.

No direct fat-burning effects

Cold water may have an effect on calorie burning and weight loss. In a 2003 study, when research subjects were given 500 ml of 22 degrees Celsius water, metabolic rate increased after 10 minutes, and the effect lasted for a little over an hour. Based upon this, the researchers calculated that increasing water intake by two litres would burn about 100 extra calories a day. In 2013, an Indian study tested drinking 1.5 litres of water per day (500 ml half an hour before meals), in 40 overweight girls, and they lost a significant amount of weight, about three pounds and body fat (measured by skinfold reduction)8.

Again, this doesn’t suggest that sparkling water is any better than normal water, but it could have the same benefits as normal water.

Sparkling Water vs. Still Water

So when it comes to comparing sparkling water and still water, we’ve taken a look at a couple of factors below.

Similar hydration benefits

There is no good evidence that sparkling or still water have differing effects on hydration but the CO2 seems to have an effect on pH, which could lead to higher glucose metabolism and when glucose is burned off, water is excreted with it, possibly leading to slightly lower net hydration.

Sparkling may boost satisfaction

From a subjective perspective, sparkling water is more satisfying to some people but the reason for this has not been proven. Some believe the bubbles cause more stomach distension, leading to greater fullness but there could be a number of other possible mechanisms.

Still water is easier on digestion

As noted above, some people feel there may be digestive benefits, but some studies suggest the opposite.

FAQs

H3: Is it okay to drink sparkling water every day?

For those who can tolerate it without excess bloating or reflux, sparkling water seems to be safe to drink regularly. A 2016 study in the American Journal of Clinical Nutrition found that it does not cause any problems with electrolyte balance in adults over a four-week period. Also, whereas carbonated beverages with phosphoric acid (such as some diet sodas) may have a negative effect on bone calcium, carbonated water without phosphoric acid does not seem to have this effect, as shown in a 2006 study.

Which is healthier, water or sparkling water?

There is no evidence either way to suggest that one version is healthier than the other.

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References:

1. Akira Takahashi - Can carbonated water support weight loss?: BMJ Nutrition, Prevention & Health 2025;8:. https://nutrition.bmj.com/content/8/1/347
2. Schoppen S, Pérez-Granados AM, Carbajal A, et al. A sodium-rich carbonated mineral water reduces cardiovascular risk in postmenopausal women. J Nutr. 2004 May;134(5):1058-63. https://pubmed.ncbi.nlm.nih.gov/15113945/
3. Cuomo R, Grasso R, Sarnelli G, Capuano G, Nicolai E, Nardone G, Pomponi D, Budillon G, Ierardi E. Effects of carbonated water on functional dyspepsia and constipation. Eur J Gastroenterol Hepatol. 2002 Sep;14(9):991-9. https://pubmed.ncbi.nlm.nih.gov/12352219/
4. Pouderoux P, Friedman N, Shirazi P, Ringelstein JG, Keshavarzian A. Effect of carbonated water on gastric emptying and intragastric meal distribution. Dig Dis Sci. 1997 Jan;42(1):34-9. https://pubmed.ncbi.nlm.nih.gov/9009113/
5. Eweis DS, Abed F, Stiban J. Carbon dioxide in carbonated beverages induces ghrelin release and increased food consumption in male rats: Implications on the onset of obesity. Obes Res Clin Pract. 2017 Sep-Oct;11(5):534-543. https://pubmed.ncbi.nlm.nih.gov/28228348/
6. Cuomo R, Sarnelli G, Savarese MF, Buyckx M. Carbonated beverages and gastrointestinal system: between myth and reality. Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):683-9. https://pubmed.ncbi.nlm.nih.gov/19502016/
7. Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, et al. Water induced thermogenesis. J Clin Endocrinol Metab. 2003;88(12):6015–09. https://pubmed.ncbi.nlm.nih.gov/14671205/
8. Vij VA, Joshi AS. Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. 2013 Sep;7(9):1894-6.https://pmc.ncbi.nlm.nih.gov/articles/PMC3809630/