Question:

I am really committed to hydration in 2020, but a few of my friends keep telling me that my hydration of choice is likely doing more damage than good.  I am keen on sparkling water, and they tell me that the carbonation acts as a diuretic and is essentially as bad as coffee for hydration. Their statement was bold:  the more sparkling water you drink the more dehydrated you become. Is this true? 

Answer: 

You are not alone in hearing this. In fact, I have been told this exact thing multiple times.  The good news? It isn’t true. The only theoretical issue with sparkling water is a potential around teeth issues, but so far as hydration value, there is no credence to this at all.  I think your friends have been reading or watching too much ‘Goop’ (a terrible media company full of so much quackery they deserve their own enclosure at the zoo).

Sparkling water hydrates to the same level as regular water.  But let me add a few things.

1. Coffee is not a diuretic -- it simply isn’t as effective at hydration as normal water.  For every cup of coffee you consume, it will only hydrate you about 60% of the whole cup.  It doesn’t dehydrate, but also isn’t your most effective hydration tool. Just ensure you use caution in consumption of coffee if it shifts mood or disrupts sleep, as it is a stimulant.
   
   
2. My trusty physiologist Jacob did let me know that sparkling water may have a buffering effect on lactate production due to its alkaline properties.  I didn’t know this, and neither of us confirms, but it is something interesting for us to go away and research.  My gut response was lacking in belief due to stomach acidity, but I remain open.
   
   
3. Your optimal hydration beverage includes a pinch of electrolytes and a tad of sugar to match body chemistry and enable the best absorption.  I stray toward the Precision Hydration 250mg sodium tabs, but a pinch of salt will also suffice.

Don’t run away from sparkling water.  If it helps you remain hydrated and fits your palate, then we are good to go!

I hope that helps.

Matt