Is Sparkling Water Safe During Pregnancy? (Updated 2026 Guide)
Updated July 15, 2026
The Answer
Yes, plain, unsweetened sparkling water is generally a pregnancy friendly choice. We reviewed 3,901 products, and 2,356 received an A grade, but sweeteners, preservatives, dyes, and caffeine make some options less suitable.
Carbonated water itself is the same basic drink as still water with dissolved carbon dioxide. The main consideration is what else you consume with it: some sparkling drinks contain added sugar, artificial sweeteners, benzoate preservatives, synthetic dyes, or caffeine; several concerns come from high dose animal evidence or limited human data rather than established harm from occasional beverage exposure.
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✓ What's Safe
- • A short ingredient list led by carbonated water, spring water, or water and carbon dioxide
- • Unsweetened varieties without added sugar or high fructose corn syrup
- • Caffeine free labeling, especially if you also drink coffee, tea, cola, or energy drinks
- • Colorless options without synthetic dyes such as Red 40, Yellow 5, or Blue 1
- • Products without benzoate preservatives when a simpler alternative is available
- • A flavor and carbonation level you can drink comfortably without worsening bloating or digestive discomfort
✗ What to Avoid
- • Sparkling drinks with caffeine if they would push your total intake above 200 mg per day
- • Frequent consumption of sugar sweetened options containing high fructose corn syrup
- • Products containing aspartame when an unsweetened option meets your needs, given limited human pregnancy data and concerns from animal studies
- • Brightly colored drinks containing Red 40, Yellow 5, or Blue 1, whose pregnancy concerns rely largely on high dose animal or indirect evidence
- • Formulas containing potassium benzoate or sodium benzoate, particularly alongside vitamin C, when preservative free choices are available
- • Treating sparkling soda, tonic water, or energy style beverages as equivalent to plain carbonated water without checking the full label
Most Common Ingredients in Sparkling Water Products
We analyzed 3,901 sparkling water products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Sparkling Water
These are the most common flagged ingredients across 3,901 sparkling water products we analyzed.
potassium benzoate
CAUTION
Potassium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 782 of 3,901 products (20%)
aspartame
CAUTION
Aspartame is an artificial sweetener commonly found in diet sodas, sugar free foods, and tabletop sweeteners. Has been linked in animal studies to placental dysfunction, reduced birth weight, and oxidative stress, with limited human data suggesting possible developmental concerns.
Found in 353 of 3,901 products (9%)
red 40
CAUTION
Red 40 is a synthetic red food coloring. May affect neurobehavioral development based on animal studies at high doses.
Found in 306 of 3,901 products (8%)
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans.
Found in 303 of 3,901 products (8%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 208 of 3,901 products (5%)
yellow 5
CAUTION
Yellow 5 is a synthetic yellow food coloring. Has shown embryotoxic effects in recent animal studies at high doses.
Found in 179 of 3,901 products (5%)
potassium benzoate and potassium sorbate
CAUTION
Potassium benzoate and potassium sorbate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 168 of 3,901 products (4%)
caffeine
CAUTION
Caffeine is a stimulant found in coffee and tea. Is linked to increased miscarriage risk and low birth weight above 200 mg daily.
Found in 155 of 3,901 products (4%)
Sparkling Water Products We've Analyzed
We graded 3,901 sparkling water products for pregnancy safety. 2,356 received an A grade.
Pregnancy Safe Sparkling Water Products
We found 2,356 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Sparkling Water | Spindrift |
| A | Raspberry Lime Sparkling Water | Spindrift |
| A | Lacroix Lime Sparkling Water | Lacroix |
| A | Sparkling Water | — |
| A | Spindrift Blood Orange Tangerine Sparkling Water 12 Fl Oz | Spindrift |
Your Questions Answered
Is sparkling water safe to drink in pregnancy?
Plain, unsweetened sparkling water is generally a pregnancy friendly beverage. Carbonation comes from dissolved carbon dioxide and does not by itself make the water unsafe. Check the ingredient list because flavored or soda like versions may include sweeteners, preservatives, dyes, or caffeine.
What drinks should you avoid while pregnant?
The relevant issue is the complete drink rather than carbonation alone. Avoid alcohol and watch beverages containing caffeine so your total stays at or below 200 mg per day. For sparkling drinks, also check for added sugars, artificial sweeteners, benzoate preservatives, and synthetic colors rather than assuming every fizzy beverage is plain water.
Is flavored sparkling water safe during pregnancy?
It can be, especially when the label lists only carbonated water and flavoring. However, flavored varieties differ widely, and some contain high fructose corn syrup, aspartame, preservatives, dyes, or caffeine. Read each label rather than relying on the front of package description.
Does sparkling water count toward hydration during pregnancy?
Plain sparkling water is still water with dissolved carbon dioxide, so it can contribute to fluid intake. Choose an unsweetened, caffeine free version if you plan to drink it regularly. If the bubbles make you uncomfortable, alternate it with still water.
Can sparkling water cause bloating during pregnancy?
The carbonation may increase burping, fullness, or bloating for some people. This is a comfort issue rather than evidence that carbonation harms the pregnancy. Reduce the amount, drink it more slowly, or switch to still water if symptoms bother you.
Is caffeinated sparkling water okay during pregnancy?
Caffeine from sparkling water counts toward your intake from all foods and drinks. The ingredient data links intake above 200 mg daily with increased miscarriage risk and low birth weight. Check the caffeine amount per serving and include coffee, tea, cola, chocolate, and other sources in your daily total.
How do I choose a pregnancy friendly sparkling water?
Start with a short ingredient list containing water and carbonation. Prefer unsweetened, caffeine free, colorless options without benzoate preservatives when available. We reviewed 3,901 products and found 2,356 A grade choices, so simpler formulations are widely represented in this category.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
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