The Core Rules of 75 Hard
To understand the role of soda in the program, it's essential to know the five non-negotiable daily tasks. If any task is failed, the participant must start over from day one. The five rules are:
- Follow a diet: This must be a structured nutrition plan chosen by the individual, with no exceptions, no alcohol, and no cheat meals.
- Two 45-minute workouts: Each day, participants must complete two separate 45-minute workouts. One of these must be performed outdoors, regardless of the weather.
- Drink one gallon of water: This is a strict hydration requirement of 128 ounces per day. The water must be plain, unflavored, and non-carbonated.
- Read 10 pages: Participants must read 10 pages of a non-fiction book that is educational or self-improving. Audiobooks do not count.
- Take a progress picture: A daily photo is required to track physical changes and maintain accountability.
Soda and the 'No Cheat Meals' Rule
The most significant factor determining whether you can drink soda during 75 Hard is the "no cheat meals" rule. While Frisella does not provide a specific definition for a "cheat meal," the consensus within the community aligns with a common-sense approach: it includes any food or drink that does not fit into the chosen, goal-oriented diet plan. For most individuals, regular, sugar-laden soda is unequivocally a cheat meal.
The Case of Diet Soda
The situation with diet soda is more complex and has been a topic of debate within the 75 Hard community. The definitive answer lies within the diet plan you choose. The rules state that the diet is up to the individual, but it must be followed with no cheat meals. This leads to two main interpretations:
- If your diet strictly forbids all artificial sweeteners: In this case, diet soda is not permitted. Many clean-eating or whole-foods-based diet plans exclude such ingredients, and including diet soda would violate the rules.
- If your diet allows artificial sweeteners: If you've chosen a diet, such as a keto-friendly or calorie-counting plan, that permits artificial sweeteners, then diet soda may be acceptable. However, even if permitted by your diet, it is crucial to remember that diet soda cannot be counted toward your daily gallon of water intake.
Ultimately, the decision rests with the participant's interpretation of their own diet plan. The spirit of the 75 Hard program, however, emphasizes mental toughness and eliminating crutches. Relying on diet soda to replace sugary drinks might be seen as a way to circumvent the discipline the program aims to build.
Healthier Alternatives to Soda During 75 Hard
For those looking to get their fizzy drink fix without risking a violation, there are several healthy and compliant options. These alternatives can help satisfy a craving for carbonation while keeping you on track:
- Sparkling water with fruit: Add a splash of 100% real fruit juice or fresh lemon, lime, or berries to plain sparkling water.
- Plain sparkling mineral water: A simple, unflavored option that provides the desired carbonation.
- Herbal sparkling water: Several brands use natural herbs, fruits, and flowers for flavor without added sugars or calories, like Aura Bora.
- Kombucha: Some brands of kombucha are low in sugar and contain probiotics for gut health. Check the sugar content to ensure it fits your diet.
- Zevia: This zero-calorie soda is sweetened with stevia and contains no artificial sweeteners, making it a potentially compliant option depending on your diet's rules.
Comparison Table: Sugary Soda vs. Diet Soda vs. Healthy Alternatives
| Feature | Sugary Soda | Diet Soda | Healthy Alternatives (e.g., sparkling water with fruit) |
|---|---|---|---|
| Compliance with 75 Hard | No (Cheat Meal) | Varies (Depends on diet) | Yes (If unsweetened) |
| Effect on Discipline | Undermines (Lowers mental toughness) | Questionable (May be a mental crutch) | Strengthens (Creates new habits) |
| Calorie Content | High | Zero | Low to Zero |
| Nutritional Value | None (Empty calories) | None | Varies (Can add vitamins/antioxidants) |
| Hydration Contribution | No | No (But can be a separate drink) | Yes (Unflavored sparkling water contributes) |
| Gut Health | Negative (High sugar) | None (Potential for artificial sweetener issues) | Positive (Kombucha) or Neutral (Sparkling water) |
The Final Verdict on Can I Drink Soda During 75 Hard?
Ultimately, whether you can drink soda during 75 Hard depends on the type of soda and your chosen diet plan. Sugary soda is explicitly forbidden as a cheat meal and should be avoided entirely. Diet soda's compliance depends on whether your chosen nutrition plan permits artificial sweeteners. However, the true spirit of the program is to build discipline and mental fortitude, which often means eliminating all non-essential and potentially unhealthy consumables.
The most straightforward and compliant approach is to avoid both sugary and diet sodas entirely. Instead, opt for healthier, compliant alternatives like plain or fruit-infused sparkling water. This strategy not only ensures compliance but also fully embraces the mental and physical challenge that 75 Hard is designed to be.
For more information on the official rules and expectations, you can visit the creator's official website: Andy Frisella's 75 HARD page.
