Does Sparkling Water Help You Lose Weight? I Say: Drink Up! Here is Why!

By Lily •  Updated: 04/15/21 •  6 min read

I grew up drinking soda. My go-to was Coca-Cola. I drank it with no second thought because I was a skinny kid.

But when I was about 12 years old, I started gaining weight. When I was 17, I went on a diet and I learned why soda can cause weight gain.

Since then, I have drunk soda not once! However, I missed that refreshing carbonation of coke.

Two years ago I tried flavored carbonated water for the first time. I felt like I was drinking soda again, but without all the chemicals and sugar. I’ve been hooked ever since!

Sparkling water helps me maintain my weight. I don’t feel like I’m missing out on soda anymore. If it worked for me, I believe it can replace your soda addiction too.

does sparkling water help you lose weight

The Sparkling Water Brand I Recommend

The sparkling brand I recommend, and that I am basing all the information I am providing below is Spindrift.

Spindrift is the only sparkling water I buy because it is the only one I have found that doesn’t have any artificial flavors.

Spindrift uses real juice to flavor their drinks.

I buy the box of Spindrift at Costco. It has a mix of flavors and it is cheaper than at other stores.

Does Sparkling Water Help You Lose Weight?

You can lose weight if you replace calorie-dense drinks with sparkling water. Here is why:

1. No Calories

Sparkling water has 0 calories!

This makes it easier for you to be in a caloric deficit at the end of your day, which you need if you want to lose weight.

A can of Coke had 140 calories! And if you drink a can of soda regularly, it adds up and can impact your weight.

2. No Sugar

Sparkling water has no added sugars, which can help with weight management and even diabetes prevention!

On the other hand, a can of Coke has 39 grams of sugar, which equals 10 teaspoons. You have to be kidding me!

The American Heart Association recommends that men consume no more than 36 grams, and women no more than 25 grams of sugar per day.

So if you are a male, and you have 1 can of soda, you should not have any more sugar the rest of the day!

Sugar intake has been linked in studies as one reason for obesity rates rising over time globally (particularly among children). The problem isn’t just soda, but also other drinks such as fruit juice and sweetened tea.

3. Curbs Your Appetite

Sparkling water has appetite-suppressing effects!

Carbonation releases gases in your stomach which can make it expand and contract, sending signals of fullness up the digestive system quicker than non-carbonated water would!

According to studies, “carbonate water forces food to remain in your stomach for longer, thereby helping you feel fuller.”

The faster you feel full, the less you will eat, and the more weight you will lose!

4. Satisfies Your Cravings for Soda

Sparkling water has the same “fizz” as traditional soda, such as Coca-Cola or Sprite.

While it won’t taste exactly the same, I can assure you that you will get used to it, and the taste is close enough to satisfy your soda cravings. Try it!


What Are Some Benefits Of Sparkling Water?

Because sparkling water has no sugar or caffeine, you won’t experience the crash that you might have from drinking soda! 

Carbonated water can improve your digestion. It can allow you to swallow more easily as it increases the stimulation of the nerves that are required for eating.

Sparkling water can be beneficial for people who suffer from constipation or bowel problems.

Does sparkling water help you lose weight? Yes, that is another benefit of drinking seltzer water!


What Are The Side Effects Of Sparkling Water?

Some side effects of drinking too much carbonated water can be bloating and gas.

There is no credible evidence that shows that sparkling water can cause tooth decay or that it can cause calcium loss in bones as some sources claim.


Can You Gain Weight Drinking Sparkling Water?

Sparkling water has no calories, so it is nearly impossible to be gaining weight because you are drinking seltzer water.

If you are gaining weight, it’s most likely because you are overeating or you have stopped exercising. Stay under a daily calorie deficit if you want to lose weight.


How To Make Your Own Sparkling Water At Home

You will need to buy a sparkling water maker. The two most popular brands are SodaStream and DrinkMate.

One of these kitchen gadgets will set you back around $100. And depending on how much you use it, you will need to change the gas tank every few months.

They are easy to use and allow you to experiment. All you need is to add water. If you want to add flavor to your drink, you can also mix in some of your favorite juice.

Carbonated water makers are perfect for soda lovers who want their personalized fizzy beverages at home!


What Happens If You Drink Sparkling Water Every Day?

I wouldn’t suggest drinking sparkling water every day I don’t believe that eating or drinking anything too much is good. There are too many unknowns.

Be careful of getting into the habit of drinking carbonated water every day, you might begin forgetting to drink water (H2O). And I believe nothing should replace water.

Finally, don’t forget about the digestive side effects mentioned above.

Having said that, it’s very unlikely that sparkling water would cause any serious illness.

spindrift weight loss


Does Sparkling Water Hydrate You?

The SodaStream website claims that studies have shown that sparkling water can hydrate you as much as water can, with a very minimal difference.

The only difference is that your body will absorb water faster than sparkling water.


Is Sparkling Water Better Than Water?

The simple answer is nothing is better than good old water!

I would not replace carbonated water with water because most sparkling water sold has flavoring additives that are not natural, and may even contain sugar.

If you are thirsty, the best thing to do is drink water. Making sure that you drink your recommended number of glasses of water per day, will help you on your weight-loss journey.

However, if you are craving something refreshing with flavor, go for sparkling water instead of soda.



Is it the flavor of the soda that you like, or is it the refreshing carbonation in the water? If you think it might be the refreshing bubbles, then consider drinking carbonated water.

In that case, does sparkling water help you lose weight? If you drink it instead of soda, then absolutely!

Stop drinking sugary drinks that are just waiting to sabotage your diet plan!

As people are trying to cut back on calories, this is where sparkling water comes in handy – it has no calories and can be enjoyed guilt-free with the same bubbly taste as its sugary counterparts!

What is your favorite flavor of sparkling water? Let me know in the comments below!


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.