Does Drinking Soda Help Hydrate You?

October 9, 2025 •

3 min read

According to the CDC, nearly half of Americans drink at least one sugar-sweetened beverage daily. This statistic highlights a widespread habit that brings to light the important question: does drinking soda help hydrate you, or is it a hidden cause of dehydration?

Quick Summary

Despite its liquid content, soda is not an effective way to hydrate due to its high sugar and, often, caffeine content. These ingredients can cause the body to lose fluids and create a dehydrating effect over time. Water is a superior choice for maintaining optimal fluid balance.

Key Points

High sugar content : The high sugar in regular soda causes your body to pull water from cells to process it, leading to cellular dehydration.
Caffeine's diuretic effect : Caffeine in many sodas acts as a mild diuretic, increasing urination and fluid loss, though this effect is minimal for regular consumers.
Temporary illusion of quenching thirst : The cold temperature and carbonation of soda can create a fleeting sense of thirst satisfaction that masks its dehydrating effects.
Empty calories : Regular soda provides significant calories and sugar without any nutritional benefits, contributing to health issues like weight gain and diabetes.
Water is the superior choice : Plain water remains the most effective and healthiest option for rehydration, supporting all of the body's essential functions.
Better hydration alternatives exist : Options like coconut water, herbal tea, or flavored sparkling water offer better hydration than soda without the negative health impacts.
Diet soda is not a healthy alternative : While calorie-free, diet sodas still contain artificial sweeteners and have been linked to other potential health risks, making water a better choice.

The Hidden Dehydration Trap of Soda

While it might feel refreshing initially, the cool, carbonated sensation of soda can mask its true impact on your hydration levels. The primary ingredients in soda—high fructose corn syrup or other added sugars, and often caffeine—work against your body's hydration efforts. This can create a cycle where you feel thirsty again shortly after drinking, prompting you to consume even more.

The Impact of Sugar

The high sugar content in regular soda is a major concern for proper hydration. When your body ingests a large amount of sugar, it needs water to help process and dilute the sugar in your bloodstream. This process can pull water from your cells and tissues, leaving you more dehydrated than before. For individuals with diabetes, this effect is even more pronounced, as dehydration can impair blood glucose response. This mechanism is a key reason why sugary drinks are not suitable for rehydration, especially during or after physical activity.

The Role of Caffeine

Many sodas, especially colas, contain caffeine. Caffeine is a mild diuretic, which means it increases urine production and causes your body to expel more fluids. While the diuretic effect of the low caffeine levels in most sodas is minor and temporary, particularly for regular consumers, it still detracts from the beverage's overall hydrating potential. When combined with high sugar, this diuretic effect contributes further to fluid loss, undermining the goal of rehydration. In contrast, water provides pure, unadulterated hydration without any diuretic drawbacks.

Comparing Water and Soda for Hydration

Water remains the gold standard for hydration, providing the body with the fluids it needs without added calories or ingredients that can negatively impact health. In contrast, a 12-ounce can of regular soda can contain over 150 calories and nearly 9 teaspoons of sugar, offering no nutritional value. The CDC and other health organizations consistently recommend water as the best choice for staying hydrated and managing weight.


Feature	Water	Soda
Primary Function	Optimal hydration and bodily function support.	Temporary thirst quenching with minimal long-term benefit.
Key Ingredients	Pure water, potentially with minerals.	Water, high-fructose corn syrup, artificial flavors, and sometimes caffeine.
Hydrating Effects	Directly replenishes bodily fluids without causing fluid loss.	Can trigger cellular water loss and increase urination.
Nutritional Value	Zero calories and essential for bodily health.	High in empty calories and added sugars; zero nutritional value.
Overall Health Impact	Promotes weight loss, flushes toxins, and supports organ function.	Linked to weight gain, diabetes, heart disease, and dental erosion.

Healthier Alternatives for Hydration

To properly rehydrate, especially after physical activity, smarter beverage choices exist. Options like coconut water contain electrolytes that help replenish lost minerals, and herbal teas offer hydration with antioxidants. Flavored or infused water, using fruits like lemon or berries, is another excellent way to add taste without resorting to sugar. Even plain sparkling water offers a carbonated experience without the sugar and caffeine found in most sodas. For serious dehydration, clinical alternatives like DripDrop provide targeted electrolyte replacement.

A Better Choice for a Healthier You

Choosing healthier alternatives over sugary sodas is a simple step toward improving your overall health. Reducing your intake of sodas can help you avoid empty calories and the negative health effects associated with high sugar and artificial sweeteners. By focusing on pure water or other hydrating options, you ensure your body gets the fluid it needs to function optimally. This decision supports vital processes like temperature regulation, joint lubrication, and waste removal, leading to better energy levels and improved overall well-being. Making this small change can lead to significant long-term health benefits, confirming that soda is not the answer for effective hydration.

Conclusion

While a can of soda is mostly water, its high sugar content and potential caffeine cause it to be a poor choice for proper hydration. The sugar can actually draw fluid away from your cells, while the caffeine can increase urine output, working against your body's fluid balance. For effective, long-lasting hydration, water remains the best option, with other healthy alternatives offering variety without the negative side effects of soda. Switching away from soda is a beneficial and straightforward choice for prioritizing your health.

The National Institutes of Health (NIH) offers further research and information on the impact of sugary drinks on health and hydration.

Frequently Asked Questions

While diet soda is calorie-free, it is not a good source of hydration. It lacks the glucose needed for optimal rehydration and contains artificial sweeteners that offer no health benefits.

Cellular dehydration from soda occurs when your body pulls water from your cells to dilute the high sugar content in your bloodstream. This leaves your cells with less water than before, despite consuming a liquid.

Plain carbonated or sparkling water hydrates just as effectively as still water. However, in sugary sodas, the negative effects of sugar and caffeine are the main factors that make them a poor hydrating choice.

While sports drinks contain electrolytes, many are also high in sugar, similar to soda. For general hydration, plain water is best. Electrolyte-rich drinks are typically only necessary for intense, prolonged exercise.

To reduce soda intake, start by gradually cutting back. Replace sodas with better alternatives like water infused with fruit, sparkling water, or herbal tea. Having a water bottle handy can also help.

Signs of dehydration include feeling thirsty, having a dry mouth, dark yellow urine, fatigue, and dizziness. Consuming sugary drinks can contribute to these symptoms.

While soda is mostly water and technically contributes to fluid intake, its high sugar and other additives mean it is not a healthy way to meet your fluid needs. It's best to rely on water instead.