You’ve heard it before and we’ll say it again: stay hydrated! Not only is drinking plenty of water throughout the day important for overall health, but it can also help you lose weight. When you’re well-hydrated, your metabolism keeps burning calories even when you’re at rest. Drinking water helps you feel full between meals, too. To maximize the benefits of your healthy eating plan, Nutrisystem recommends that you drink eight 8-ounce servings of water daily.

When you want a break from plain water, seltzer can add a little fizz to your hydration routine. Blend in your choice of calorie-free flavorings and you have a refreshing “soda” that fits your weight-loss diet. Drinking seltzer even has a few extra benefits that help you make progress toward your goal. Here’s what you need to know.

What’s the Difference Between Seltzer Water, Sparkling Water, Club Soda and Tonic Water?

The bubbles in soda are caused by carbonation. According to Cleveland Clinic, the way that the carbonation gets into the water makes seltzer and sparkling water slightly different.

Seltzer is plain water that has been artificially carbonated. It has fizz, but no flavor. Sparkling water comes from springs that are naturally carbonated. Along with the bubbles, it may have healthy minerals such as calcium and magnesium, which give it a light flavor.

There are also other types of carbonated water to keep in mind. Club soda is also carbonated water, but it has baking soda added and tastes a little saltier. It’s a better option than other kinds of soda. Tonic water is carbonated and features minerals such as quinine. This gives it the bitter flavor it’s known for. It also contains sugar or high-fructose corn syrup, so it’s better to avoid this option for weight loss.

So which one should you choose? Try to go with seltzer or sparkling water whenever you have a choice.

Is Seltzer and Sparkling Water Good for You?

Carbonated water on wood grain background

The little bubbles in seltzer and sparkling water may actually help you lose weight, says to the Cleveland Clinic. Research shows that carbonated water gives you the feeling of being full after drinking it, so you are less likely to be hungry between meals. One small study found that carbonated water slows down your digestion, which helps keep your blood sugar in balance. Carbonated water helped relieve constipation for participants in another study.

Be Warned

pouring sparkling water in a glass on a dark blue background

If you haven’t been drinking soda regularly, your body might need to adjust to seltzer. For some people, carbonation can cause burping, bloating, stomach pain or flatulence. If you notice an increase in either, cut back on the seltzer.

Healthy Ideas and Fresh Flavors for Seltzer and Sparkling Water

Sparkling water with mint, raspberries and blueberries

You’ll find many brands of sparkling water and seltzer on supermarket shelves that come in different flavors, from pink grapefruit and green apple to kiwi and passionfruit. Many of them are free of calories and added sugar, but be sure to check the ingredients. Some brands also use artificial flavors.

Instead of buying the flavored seltzers, you can also bump up the taste of plain sparkling water with simple ingredients that don’t load you down with extra calories. Fresh lemon or lime juice (or both) give your drink a sunny, tart flavor. Strawberry slices bring in a natural sweetness. Frozen raspberries keep your seltzer cool and tangy. Crush (or muddle) unsweetened pineapple chunks in a pitcher and pour in sparkling water. For a little extra zing, sprinkle in a little powdered ginger or toss in a few mint leaves. Let it steep for a couple hours, then strain out the pulp to make yourself a delightful tropical drink. Sparkling water also puts a little bubbly fun into many kinds of mocktails. You can check out and download our free recipe book with our favorite combos for summer. Or come up with your own! Seltzer offers you endless possibilities for staying hydrated and happy.


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