Sparkling or quiet? Whichever one you prefer, these are both refreshing options when looking to quench your thirst. Unlike plain old water, sparkling water has bubbles that give it a satisfying fizz.

Commonly known as sparkling water or seltzer, sparkling water comes in countless flavors and varieties. The multi-billion dollar sparkling water industry now offers more options than ever.

Whether you love or hate sparkling water, you may wonder if it’s as beneficial or hydrating as plain water. Dietitians explain the differences between sparkling water and still water and which kinds are healthiest.

What is the difference between sparkling water and still water?

Water, an essential molecule for life on earth, is composed of hydrogen and oxygen atoms. It is a hydrating, flavorless liquid that plays a key role in many bodily functions, from excreting waste to lubricating joints and regulating body temperature. the United States Centers for Disease Control and Prevention.

Sparkling water is just water containing 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, told TODAY.com.

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

Naturally carbonated sparkling water comes from springs or wells, which contain carbon dioxide bubbles from underground gases that dissolve in the water, said Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Health. of dietetics, at TODAY.com.

Natural sparkling water often contains minerals from the soil, including calcium, sodium, potassium and magnesium, Derocha says. Mineral water can also be still and made sparkling through artificial carbonation.

What we call “seltzer” is plain, plain water artificially infused with carbon dioxide, Derocha explains. Seltzer alone contains no minerals and is naturally sugar and calorie free. However, many brands of seltzer water contain added flavors or sweeteners, such as natural fruit essences, fruit juices, or sugar-free sweeteners.

“Club soda” is regular seltzer water with added minerals, which is why it has sodium and potassium on the nutrition label.

In general, most sparkling waters contain few or no calories. However, the nutritional value of sparkling water varies depending on any added flavors or sweeteners.

Is sparkling water as hydrating as still water?

Yes, research shows Sparkling water is just as hydrating as still water, experts say. “Both contain the same base of H2O, which is water, the essential element for hydration,” explains Derocha.

Drinking enough water every day is essential to maintaining good overall health. It also helps prevent dehydration, which can cause constipation, kidney stones, overheating, mood changes and blurred thinking, according to the CDC.

THE amount of water we need each day varies between people, but there are guidelines for daily fluid intake from drinks and foods. According to the National Academies of MedicineWomen should drink 9 cups of fluids, including water, each day, while men should drink 13 cups of fluids per day. However, many adults fail to do this.

Although sparkling water and still water are both healthy and equally hydrating, the question of whether one is better for you comes down to one thing, experts note: which one gets you drink more water in general?

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

Should you drink still or sparkling water?

There are some nuances between sparkling water and still water that can impact their health.

Easier to drink

Plain water may be easier and quicker to drink, especially in large volumes. “Sometimes, due to the carbonation of the bubbles, people get fuller faster from drinking (fizzy) because you’re literally adding gas into your system,” says Derocha.

Gasiness

Gas from the carbonation of sparkling water can build up in the body and cause bloatingZumpano said. This gas will eventually leak out of the body, which can lead to belching or flatulence. For people who already suffer from excess gas or acid reflux, sparkling water can make symptoms worse, notes Zumpano.

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

More satisfying to drink

A number of people hate the taste (or lack of taste) of plain water, which can make it more difficult to stay hydrated. The bubbles found in sparkling water can help you drink more H2O overall, especially if you don’t like drinking plain water, experts note.

So if you dread drinking plain water but gulp down the sparkling version all day, sparkling may be the better choice, experts say.

Alternative to soda

Sparkling water is also a great alternative to sugary sodasas it provides all the fizzy goodness without added sugar or other harmful additives. It’s a healthy, hydrating option that can make the transition easier if you’re trying to kick a soda habit, notes Derocha.

You don’t have to choose one

The good news? You don’t have to choose just one. Mixing it between plain water and sparkling water is also a great way to stay hydrated, experts note.

However, the type of sparkling water you choose matters. According to experts, depending on what is added to the water, it can impact one’s health.

What type of sparkling water is healthiest?

The healthiest sparkling water you can drink is plain, unsweetened sparkling water or seltzer water — just H2O plus CO2 — rather than those with sweeteners, flavorings or other additives, says Zumpano.

Natural sparkling mineral water is another healthy option, as it provides additional minerals to replenish electrolytes that can be lost through sweat, notes Derocha.

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

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

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

Sugars added to soda water can raise blood sugar and contribute to tooth decay, and artificial sweeteners can potentially cause an upset stomach.

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

Can you drink sparkling water every day?

Generally, it’s safe to drink sparkling water daily, in moderation, experts note. This usually means around one or two cans per day, but it depends on the person.

Sparkling water has a slightly acidic pH. Over time, drinking a lot of it can contribute to erosion of tooth enamelDerocha said. However, plain sparkling water remains much less harmful to teeth than sugary sodas or juices, experts note.

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

If you experience negative side effects from sparkling water, try switching to plain water, says Zumpano. If you struggle to stay hydrated with just plain water, try adding sparkling water to your daily routine.

Always talk to your doctor if you have any concerns or questions.

This article was originally published on TODAY.com