One 12‑oz can of regular soda has about 39 grams of sugar — roughly 10 teaspoons. That hits your bloodstream fast, spikes insulin, and adds empty calories. If you drink soda daily, weight gain, tooth decay, and more cravings are common outcomes. Want to cut back without going cold turkey? Small steps work best.
Carbonation plus acid is a bad combo for reflux. If you get heartburn or use acid reducers like Nexium, sodas can make symptoms worse. Fizzy drinks expand the stomach and push acid up the esophagus. Cola and citrus sodas are especially acidic, so skipping them reduces belching and burning.
Also, sodas don’t hydrate well. Caffeinated sodas act mildly diuretic and won’t replace water after exercise. If you rely on soda to quench thirst, your body loses out on proper rehydration and electrolytes.
Take pills with plain water, not soda. Water helps pills dissolve the way they were designed to, and soda can irritate your stomach lining or slow absorption. For some meds, carbonation and acidity can increase side effects like nausea. If a pharmacist tells you to avoid grapefruit or dairy with a drug, follow that — and add soda to the “don’t use” list unless the label says otherwise.
What about diet soda? Artificial sweeteners don’t have sugar, but several observational studies link diet soda to weight gain and metabolic issues over time. That doesn’t mean cause and effect, but it’s a reason to prefer plain water or unsweetened drinks.
Cola drinks also contain phosphoric acid. Research has shown that high cola consumption can be associated with lower bone mineral density, especially in women. It’s one more good reason not to make cola your daily beverage.
- Swap one soda a day for sparkling water with a squeeze of lemon. You keep fizz, lose the sugar.
- Rinse your mouth with water after a soda to protect teeth.
- If you use daily meds, always take them with plain water and wait 15–30 minutes before drinking anything acidic.
- Try flavored herbal tea or cold-brew tea unsweetened as a caffeine alternative.
- Cut portion size first: move from 12‑oz to 6‑oz, then to every other day.
Soda is fine as an occasional treat. But if you have reflux, take daily medication, care about bone health, or manage weight and blood sugar, treat soda like a dessert—not a daily drink. Small changes deliver big wins for energy, digestion, and how well your medications work.
In my recent research on osteoporosis, I've discovered that both caffeine and soda can significantly increase the risk of this bone disease. Excessive caffeine intake can interfere with our body's ability to absorb calcium, a crucial nutrient for bone health. Similarly, sodas, especially cola-type drinks, are high in phosphoric acid, another substance that can hinder calcium absorption. It's important to be mindful of our daily consumption of these drinks to maintain a healthy bone structure. In moderation, however, they shouldn't pose a significant threat to our bone health.