Plain sparkling water is a fluid choice between runs if you enjoy it and tolerate carbonation, but it should not replace carbohydrate fuel for a long run. World Athletics lists carbohydrate intake for endurance exercise lasting 1–2.5 hours and longer; choose and practise an in-run fuelling plan separately, and use a still drink around running if fizz makes you feel bloated.
If you want sparkling water with meals or between runs, separate that everyday fluid choice from the carbohydrate you may need during longer exercise. The NHS includes sparkling water among drinks to try if you do not like still water.
If your training includes long endurance runs, plan carbohydrate as well as fluid. World Athletics lists 30–60 g of carbohydrate per hour for exercise lasting 1–2.5 hours and up to 90 g per hour for exercise lasting more than 2.5 hours.
If carbonation leaves you feeling bloated, test drink choice and timing during training rather than on a key run. The NHS identifies fizzy drinks as one possible cause of gas-related bloating.
Choose a drink for its job: everyday fluid, a flavoured alternative or part of a practised in-run carbohydrate plan. Then compare the exact label and how the drink feels during training.
Choose it for: everyday drinking when you like carbonation and tolerate it comfortably.
Bear in mind: plain water does not replace the carbohydrate planned for a long run.
Choose it for: flavour outside a run, after checking the drink's ingredients and nutrition panel.
Bear in mind: 'zero added sugar' does not necessarily mean no carbohydrate or sweeteners.
Choose it for: a longer run when your practised plan calls for carbohydrate during exercise.
Bear in mind: calculate intake from serving sizes and practise both quantity and tolerance in training.
| Priority | What to check | Your needs |
|---|---|---|
| Everyday fluid | Check whether the product is plain water or a flavoured drink. Compare bottle or multipack sizes with how you plan to use them. | I want a fizzy drink for meals or between training sessions, not something I am counting as run fuel. The NHS includes sparkling water as an option for people who dislike still water. |
| Long-run carbohydrate | Check grams of carbohydrate per serving and how many servings your plan requires per hour. World Athletics lists 30–60 g per hour for 1–2.5 hours of endurance exercise and up to 90 g per hour beyond 2.5 hours. | For a long session, I need to plan carbohydrate separately from plain sparkling water and practise how I will take it during training. |
| Comfort while running | Test the exact drink, amount and timing on a training day. Consider a still option if carbonation causes discomfort; the NHS identifies fizzy drinks as a possible cause of gas-related bloating. | Fizz is enjoyable between runs, but I would choose another drink before or during running if it leaves me bloated. |
| Flavoured-drink labels | Read both ingredients and carbohydrate and sugars values for the stated serving size. Sanpellegrino UK lists lemon juice and sweeteners in Limonata Zero Added Sugar, with 1.3 g carbohydrate and 1.1 g sugars per 330 ml can. | If I choose a flavoured drink, I want to know what is in that particular variant rather than assuming its front-of-pack wording describes plain water. |
Plain sparkling water supplies fluid, but it does not fulfil a carbohydrate plan for longer endurance exercise. World Athletics lists carbohydrate intake by exercise duration, including 30–60 g per hour for 1–2.5 hours.
Work out and practise your in-run carbohydrate intake separately from your plain-water choice.
Those descriptions are not interchangeable. Sanpellegrino UK lists lemon juice, sweeteners and 1.3 g carbohydrate per 330 ml can of Limonata Zero Added Sugar.
Check the ingredients and nutrition panel of the exact flavour and pack you intend to buy.
Fizzy drinks can contribute to gas-related bloating, according to the NHS, which may make a drink uncomfortable around running.
Try the drink and serving size during an ordinary training session. If fizz causes discomfort, choose a still drink for that part of your run.
A range can contain plain water and flavoured drinks with different ingredients. M&S advises shoppers to read the current label because product information can change.
Compare the current pack size, ingredients, carbohydrate and sugars for the specific product, rather than relying on the brand name alone.
These examples show why the exact product and label matter; a brand's plain water and flavoured drinks need not have the same composition.
Its sparkling spring-water range includes multipacks suitable for keeping at home.
Its range includes plain sparkling mineral water and separate flavoured beverages.
Perrier describes its carbonated mineral water as sugar-free and calorie-free.
Tesco lists own-label sparkling natural mineral water in individual bottles and larger household formats.
M&S lists sparkling natural mineral water alongside other sparkling and flavoured waters.
These options include plain sparkling waters for everyday drinking and flavoured sparkling drinks to compare by their labels. None should take the place of a practised carbohydrate plan for a long run.
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A plain sparkling-water option for drinking between runs. The Joybuy product information lists natural mineral water and carbon dioxide, with 0 g carbohydrate and 0 g sugars per 100 ml; plan long-run carbohydrate separately and consider whether fizz suits you around exercise.
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Eight individual 500 ml bottles offer a pack format to consider for everyday drinking. Check the current label for the composition you need, and test whether sparkling water feels comfortable around your runs.
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A lemon-flavoured sparkling option in smaller bottles for drinking outside a run. Check its current ingredients and carbohydrate and sugars panel rather than treating a flavoured soda-water drink as plain water or as long-run fuel.
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This larger-bottle pack is an option for keeping plain sparkling water at home. The Joybuy product information lists natural sparkling mineral water and sodium at 5.6 mg per 1,000 ml; use a separate carbohydrate plan for longer runs.
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A grape-flavoured option in individual cans for drinking outside a run. Compare its current ingredients and nutrition panel with plain sparkling water if sugars, sweeteners or carbohydrate affect your choice; do not count it as a long-run fuelling plan.
Yes. The NHS includes sparkling water among options for people who do not like still water. Everyday drinking is a separate decision from the fluid and carbohydrate plan you practise for a long run.
Plain sparkling water should not be your sole carbohydrate source for a long run. The Joybuy panel for San Pellegrino Sparkling Natural Mineral Water lists 0 g carbohydrate per 100 ml, while World Athletics lists 30–60 g per hour for 1–2.5 hours of endurance exercise and up to 90 g per hour beyond 2.5 hours. Practise a separate fuelling plan in training.
No. Sanpellegrino UK lists lemon juice and sweeteners in Limonata Zero Added Sugar, along with 1.3 g carbohydrate and 1.1 g sugars per 330 ml can. Read the ingredients and nutrition panel for the exact drink.
Choose a still drink around your run if carbonation makes you uncomfortable. The NHS identifies fizzy drinks as one possible cause of gas-related bloating; test the drink, serving size and timing during ordinary training rather than on race day.
Check the exact variant because plain water and flavoured drinks can have different ingredients and carbohydrate values. M&S also advises reading the current product label because product information can change.