Is Sparkling Water Good for Weight Loss?

Many factors affect your weight, including genetics and lifestyle. As a result, there's no one key to weight loss. But eating a balanced diet can help, and hydration is an important piece of that puzzle. But how should you hydrate, exactly — for instance, is sparkling water good for weight loss?

Carbonated water contains dissolved carbon dioxide, which gives it its bubbles and fizziness, according to the U.S. Department of Agriculture.

These beverages — like sparkling waters and seltzers — typically don't contain added sugars, and thus aren't much different from still water, per the Centers for Disease Control and Prevention (CDC).

But does sparkling water help you lose weight, or is it best to avoid seltzers on your weight-loss journey? Here are the potential effects of sparkling water when it comes to weight loss.

If tap water isn't your preference, carbonated water can still effectively quench your thirst.

Indeed, one of the benefits of sparkling water for weight loss is that it hydrates people just as effectively as regular water, according to a March 2016 study in the ‌‌American Journal of Clinical Nutrition‌.

And the better hydrated you are, the better your body is able to function. That includes functions like burning fat and good digestion, both of which can contribute to your weight-loss efforts, according to Johns Hopkins University.

A 2012 study in the ‌Journal of Nutritional Science and Vitaminology‌​ found that drinking carbonated water on an empty stomach is more filling than drinking plain water.

The study's authors suggest this may be because carbonated water increases gastric activity as well as heart rate — both of which can contribute to feelings of fullness. In other words, sparkling water does suppress hunger to a certain extent.

And although its ability to make you feel full is relatively short-term, the benefits of carbonated water are clear: It may satiate you up enough to help you avoid unplanned snacking.

If soft drinks are a mainstay in your daily hydration routine, swapping them for carbonated water could help you cut back on extra calories that may contribute to weight gain. These extra calories come from the added sugars, artificial flavoring and syrups in sodas and soft drinks, according to CDC. Some also contain other additives like caffeine or preservatives.

An October 2016 study in ​‌Nutrients‌​ found that replacing one serving of beer or soda with one serving of water may aid in weight loss and reduce obesity risk. As the scientists note, both alcoholic beverages and sugar-sweetened beverages contain calories that have little or no nutritional value.

Similarly, an August 2017 review in ‌Nutrients‌​ found that people assigned female at birth with overweight and obesity who replaced one daily serving of diet beverages with water lost more weight while on a diet. Their insulin sensitivity improved, too.

There's no doubt that drinking water — whether carbonated or plain — can support weight loss efforts, according to Johns Hopkins University.

But making the most of this habit means it has to be sustainable for you, and if that means drinking more sparkling water than still on your journey to lose weight, that's OK.

There's no evidence to show that sparkling waters (like La Croix) make you gain weight. Instead, the hydrating effects of these no- or low-calorie beverages suggest that sparkling water is actually good for weight loss.

The takeaway: Whether you prefer carbonated or flat water, drinking plenty of water is a crucial part of any weight-loss plan and your overall wellbeing.