At its core, seltzer water is simply carbonated water, meaning it contributes to total fluid intake just like still water. So, it’s an easy swap to help maintain athletic performance, support recovery and regulate your body temperature. Whether you are training intensely or just trying to stay consistent with fluid intake throughout the day, seltzer water can be a practical and somewhat enjoyable option.

One of the biggest advantages of seltzer is adherence due to taste (and sometimes the bubbles). Many people find plain water monotonous, which can lead to underhydration. The carbonation and subtle flavors in seltzer water can make it easier to drink more fluids consistently without relying on sugary beverages. However, there are a few things to consider before cracking open a can of seltzer water:

• Carbonation can create a feeling of fullness, which may limit how much you can comfortably drink in a short period. For this reason, seltzer may not be ideal during or immediately after training sessions when rapid fluid replacement is needed. In those situations, choose still water or sprinkle some electrolytes in your water.

• Most seltzer waters lack sodium and other electrolytes, which are essential for replacing what you lose through sweat. If you have a high sweat rate or are training for longer durations, relying solely on seltzer could fall short of optimal hydration strategy. Pairing it with electrolyte-rich foods or beverages can help bridge that gap.

• There’s also occasional concern about bone health or dental effects but plain seltzer (without added sugars or acids) is generally considered safe and far less harmful than soda. The key is choosing simple options with minimal added ingredients. Remember to read those ingredients lists!

If you just can’t stomach plain water and you are wondering how to be better with your hydration status without adding sugar to the mix, seltzer water can be a very good option. But remember, it’s not a replacement for all of your hydration strategies, but a complement. 

Think of seltzer water as a daily hydration enhancer that can help you increase your total fluid intake, while you can use more targeted hydration approaches (like electrolyte replacement) around your training sessions.

As most things, the best hydration strategy is one that you will actually follow. If seltzer water helps you drink more consistently, by all means, keep it in your daily routine!

Want to learn how to better hydrate yourself and develop a nutrient timing system that works for your body? Reach out to one of our wonderful Sports Dietitians at eNRG Performance.

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