Is Sparkling Water Good for Losing Weight?

In short: Yes, sparkling water can help you lose weight

Sparkling water is simple. It’s just regular water that has been carbonated (had bubbles added to it). So it has more texture and flavour, but is just as hydrating as still water. It’s a simple swap that supports your health in more ways than you might expect. Here are the main benefits.

• It hydrates just like still water does.
• It can help you feel full, which may assist with weight management.
• It can regulate blood sugar levels
• It may support digestion and gut comfort.
• If you replace sugary drinks with sparkling water, it’s a healthier alternative and helps reduce overall calories.

And there are even two more bonus health benefits:

• It may support heart health (according to early research).
• Improving your overall hydration may improve your skin.

Now, let’s go deeper.

How is sparkling water good for losing weight?

1. It keeps you hydrated

Staying hydrated is essential for your metabolism, focus, energy, and general wellbeing. But many of us don’t drink enough water, mostly because we find still water a bit dull.

Sparkling water can change that. It hydrates just as effectively as still water. The only difference is that the bubbles may make you enjoy it more. It’s a simple way to up your water intake if the fizz helps you reach for another glass.

2. It can increase satiety levels (make you feel full for longer)

Those lively bubbles don’t just tickle your tastebuds – they can also help you feel full. Studies suggest that carbonation may promote a sense of satiety, which in turn may reduce your desire to snack between meals. Of course, it won’t replace a balanced diet, but it’s a simple way to feel more satisfied between meals.

3. It can regulate blood sugar levels

Here’s something you might not expect: sparkling water could help your body process sugar more efficiently.

A 2024 Japanese study found that carbonated water may increase the breakdown of glucose in the bloodstream. Researchers measured something called glycolysis (that’s the process where your red blood cells convert glucose into energy) and found that sparkling water boosted this process significantly compared to still water.

Why does that matter? Because when your body breaks down glucose more effectively, it may help stabilise your blood sugar levels after eating. That means fewer energy crashes and fewer cravings – both of which can support healthier habits and weight management over time.

The lead researcher, Dr Akira Takahashi, explains that this response may be linked to how carbonation slightly alters blood pH, activating enzymes that support sugar metabolism.

It’s early days, and more research is still needed, but the science is promising. For now, it’s one more reason to reach for a glass of fizzy water over a sugary drink.

4. It may support healthy digestion

When you eat a rich meal, drinking sparkling water could help you feel lighter. Research in the European Journal of Gastroenterology & Hepatology found that carbonated water may ease mild digestive discomfort and support regularity. And the experts at WebMD agree. Sparkling water is a small, fizzy assist for your gut.

5. It’s a great way to reduce your calorie intake

If you replace sugary drinks (like juice or soft drinks) with sparkling water, you’ll instantly reduce your calorie intake. This is one of the most powerful ways sparkling water can help you lose weight. Craving something fizzy? Sparkling water gives you the same texture and refreshment – without the sugar, caffeine, or crash.

So, if you’re trying to cut back on soft drinks, it’s one of the most effective and easiest swaps you can make. You still get that satisfying fizz, but it comes without the negative long-term health impact. No guilt. Just bubbles and better choices. It’s a simple habit that may help support your long-term goals.

The science gives us even better news. While sparkling water can be good for losing weight, the benefits go beyond simple weight loss to improve your overall health, too.

It can also improve your skin

Hydration plays an important role in how your skin feels and looks. Staying better hydrated gives your skin the moisture it needs from the inside out. You’ll see fewer dry patches, improved elasticity, and a healthier overall appearance.

So, if sparkling water helps you drink more throughout the day, your skin may also reap the benefits. It’s not a skincare product, but it’s definitely part of the picture.

It may help your heart stay healthy

Medical experts at Healthline discuss an early study that linked improved markers of heart health with drinking sparkling mineral water. They included lower levels of LDL (which is the bad cholesterol you want to avoid).

Benefits may vary depending on the mineral content and more research is still needed. But it’s encouraging to know that your favourite fizzy water could be doing more than just quenching your thirst.

Important considerations

While sparkling water can be good for losing weight, it’s not a silver bullet. There’s no direct fat-burning effect, just benefits that might help when paired with healthy habits. And like most things, results vary from person to person.

Some people may feel fuller after drinking sparkling water. Others may find it makes them hungrier. The bubbles affect everyone a little differently.

It’s a smart swap if you’re replacing sugary drinks. But it’s not a replacement for a balanced diet, regular movement or good sleep. Think of it as one helpful choice in a bigger picture.

Tips to drink more water

The benefits of drinking sparkling water to lose weight are clear by now. But do you find it hard to drink enough water? These simple tips may help.

• Drink with meals. This one’s easy to remember and easy to enjoy – make it a habit to enjoy a glass of sparkling water with breakfast, lunch or dinner.
• Use a glass you like. If you enjoy the feel of your glass or water bottle, you’ll probably drink more from it. Sounds so simple, doesn’t it? (It is.)
• Add fresh ingredients. A few mint leaves or a slice of lemon or lime can turn your sparkling water into a treat.
• Keep a bottle nearby. If water is within arm’s reach, you’re more likely to sip. Keep it in your bag, on your desk, or in the car.

And our biggest tip – make it easy. Get chilled, filtered, sparkling water right from your tap.

Sparkling water is clearly good for us. But there’s something you might not know – you can get it filtered, chilled and fresh straight from your kitchen tap.

With a Zip HydroTap, you can pour chilled, filtered sparkling water any time you like. No bottles. No waste. No clutter in the fridge.

It doesn’t just make life easier; it makes your water better. Zip Water’s MicroPurity filtration filters down to 0.2 microns. That’s fine enough to reduce eight of the most harmful contaminants you can't see, smell or taste in your water, including microplastics, asbestos and lead – along with 99.4% removal of PFAS*.

You’ll also free up space in the kitchen. Depending on the HydroTap you choose, you can have up to five types of water—filtered Boiling, Chilled, and Sparkling, then Hot and Ambient for washing up—so you can do more with less. No need for kettles, bottles, or bench-top appliances. That means fewer purchases, less energy use and a more streamlined kitchen.

And it looks the part. With seven tap styles and seven finishes, there’s a design to suit any modern kitchen.

It’s a smart switch – your water becomes easier to enjoy and better in every way. You’ll drink more, waste less, and make it feel effortless.

Curious? Discover the full range of HydroTaps or use our HydroTap selector tool to choose the right one for your space. And if you still have questions, read more about whether sparkling water is good for you.

* Zip MicroPurity filters sizes 1 and 1.5 (93701 and 93702) are certified to NSF/ANSI Standard 53 to reduce 99.4% of Total PFAS (average reduction).