Does soda make you less thirsty? The surprising science behind your favorite bubbly drink

November 30, 2025 •

5 min read

A 2016 study found that the refreshing sensation of a cold, carbonated drink makes people perceive it as more thirst-quenching than still water, but this effect is often temporary. So, while that fizzy beverage might feel satisfying in the moment, the critical question remains: does soda make you less thirsty in the long run?

Quick Summary

Despite its initial refreshing sensation, soda is not an effective long-term hydrator. Its high sugar and sometimes caffeine content can actively work against proper fluid balance, potentially leading to increased thirst. The optimal choice for true hydration remains water.

Key Points

Initial Perception is Misleading: The coldness and carbonation in soda can trick your brain into feeling quenched, but this is a temporary and superficial effect.
Sugar Exacerbates Thirst: The high sugar content in soda draws water from your cells to balance blood sugar levels and increases urination, ultimately making you thirstier.
Caffeine is a Mild Diuretic: Many sodas contain caffeine, a diuretic that increases fluid loss through urination, although the effect is often minor in moderation.
Chronic Consumption is Harmful: Relying on sugary sodas for hydration can contribute to significant health problems like weight gain, metabolic syndrome, and kidney strain.
Water Remains the Best Option: Plain water or unsweetened sparkling water are the most effective and healthiest choices for proper, long-term hydration.
Healthier Alternatives Exist: For those who want more flavor or fizz, options like fruit-infused water, herbal tea, or plain sparkling water offer refreshing and hydrating benefits without the sugar.

The Deceptive Refreshment of Fizz and Cold

When you're parched, a cold, carbonated soda can provide a powerful and immediate sensation of relief. The tingling fizz and icy temperature stimulate specific oral receptors, tricking your brain into believing your thirst is being more effectively quenched than with plain water. This is an 'oro-sensory' effect, where the sensory input in the mouth and throat influences your perception of drinking. As a result, you may feel satisfied and stop drinking sooner than you would if you were consuming still water, which can be particularly misleading for athletes or those who are genuinely dehydrated.

The Illusion of Satiety

This deceptive sense of satisfaction is a primary reason why soda is a poor choice for proper rehydration. By masking the body's actual need for fluid, it can prevent you from reaching your necessary hydration levels. This becomes especially problematic when a person relies solely on sugary drinks instead of balancing with adequate water intake, as their hydration status is not genuinely improving. In fact, the short-term satisfaction can lead to worse dehydration effects later as the sugar processes through the body.

The Thirst-Inducing Effect of Sugar

For most people, the sugar content in soda is the main factor working against effective hydration. A single 12-ounce can of cola contains the equivalent of nearly nine teaspoons of sugar, often in the form of high-fructose corn syrup. This large influx of sugar triggers a complex physiological response:

Osmotic Effect: When you consume high amounts of sugar, it enters your bloodstream and raises your blood sugar levels. To re-establish balance, your body pulls water out of your cells and into the bloodstream. This process is known as osmosis and effectively dehydrates your cells. These water-deprived cells then signal the brain for more fluid, which makes you feel even thirstier.
Increased Urination: Your kidneys work hard to filter and excrete the excess sugar from your blood. This requires water, leading to increased urine production and, consequently, further fluid loss. The cycle is self-defeating: you drink a sugary beverage to quench thirst, but the sugar prompts your body to lose more water.

The Mild Diuretic Effect of Caffeine

Many popular sodas also contain caffeine, a natural diuretic that increases urination. While the diuretic effect of the low caffeine levels found in most sodas is minimal and generally outweighed by the liquid in the drink, it can still contribute to fluid loss. However, this effect is more pronounced in individuals who are not accustomed to caffeine. Higher doses, such as those found in energy drinks, can have a more significant diuretic effect. For regular soda drinkers, the body often develops a tolerance, but it is still another ingredient working against optimal hydration compared to water.

Soda vs. Water: A Direct Comparison


Feature	Water	Sugary Soda	Plain Sparkling Water
Hydration Effectiveness	Excellent and efficient; the gold standard.	Poor for long-term hydration due to high sugar.	Excellent; hydrates as effectively as still water.
Sugar & Calories	Zero	High in sugar and calories, leading to potential weight gain and diabetes risk.	Zero
Caffeine	None	Often contains a mild diuretic, which is low-impact but less efficient than water.	None
Health Impact	Numerous health benefits, including supporting kidney function, carrying nutrients, and maintaining skin health.	Linked to weight gain, metabolic syndrome, dental decay, and may worsen renal issues when dehydrated.	A healthy alternative to sugary drinks; can aid digestion for some people.
Taste & Sensation	Neutral; some find it bland.	Sweet, cold, and fizzy, providing a strong but misleading perception of quenching thirst.	Refreshing fizz and can be flavored naturally without sugar.

The Danger of Rehydrating with Sugary Beverages

For individuals experiencing significant dehydration, such as after intense exercise or due to illness, rehydrating with a sugary beverage like soda is particularly ill-advised. A study demonstrated that rehydrating with soft drink-like beverages containing fructose and glucose can actually worsen markers of dehydration and exacerbate dehydration-associated renal injury in rats. This is because the body must first process the high sugar load, which can interfere with the body's osmotic balance and the kidneys' ability to function optimally. While this was an animal study, the findings raise serious concerns and underscore the importance of choosing water or an electrolyte-balanced solution for genuine rehydration needs.

How to Properly Quench Your Thirst

To effectively and healthily quench your thirst, consider these superior alternatives to soda:

Plain Water: The most effective and natural way to hydrate. Plain water is calorie-free, sugar-free, and contains no diuretics.
Sparkling Water: For those who crave the fizz, plain sparkling water is an excellent option. It offers the bubbly sensation without the negative health effects of added sugars. You can also infuse it with fruits like lemon, lime, or berries for a burst of flavor without the sugar.
Herbal Tea: Caffeine-free herbal teas, served either hot or iced, can be a hydrating and flavorful alternative. Many varieties offer additional health benefits without the drawbacks of soda.
Foods with High Water Content: Incorporate hydrating foods into your diet, such as watermelon, cucumbers, strawberries, and oranges. These foods contribute to your overall fluid intake and provide essential nutrients.

Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury is an authoritative study highlighting the dangers of using sugary drinks for rehydration.

Conclusion: The Final Verdict on Soda and Thirst

Ultimately, the question "Does soda make you less thirsty?" has a clear answer: no, not effectively or healthily. While the initial cold temperature and carbonation may create a fleeting sensation of refreshment, the high sugar and, to a lesser extent, caffeine content, actively hinder proper hydration. Your body's response to excess sugar can actually increase your thirst, creating a deceptive and counterproductive cycle. For optimal health and true thirst relief, sticking to water and other healthy, low-sugar alternatives is the best choice.

Remember that prioritizing proper hydration is a cornerstone of overall health, and choosing the right fluids is key. The next time you feel thirsty, reach for a glass of water instead of a soda to give your body the true nourishment it needs.

Frequently Asked Questions

The initial refreshing feeling from soda comes from the cold temperature and the tingling sensation of carbonation, which stimulates oral sensors. A 2016 study found these sensations make people perceive a beverage as more thirst-quenching, but this is a deceptive, short-term effect.

High sugar intake raises your blood sugar levels. Your body then draws water from your cells to dilute the sugar in your bloodstream, a process that triggers your brain's thirst response and can increase urination to excrete the excess sugar, leaving you feeling more parched.

The amount of caffeine in most sodas is typically low. While caffeine is a mild diuretic that increases urination, the water in the soda usually outweighs this effect. Significant fluid loss from caffeine is more likely with high daily intake or in individuals with low tolerance.

Diet sodas are technically hydrating because they are mostly water and lack sugar, but they offer no nutritional benefits and are not the optimal choice. Some studies have even linked artificial sweeteners to potential health issues and increased cravings for unhealthy foods.

Water is overwhelmingly the better choice for hydration. It is pure, calorie-free, and sugar-free, allowing your body to absorb fluids most efficiently. Soda, especially sugary varieties, works against true hydration through its high sugar and other additives.

Yes, it is not recommended to drink sugary soda after exercise for rehydration. When your body is already dehydrated from sweating, rehydrating with a high-sugar drink can worsen cellular dehydration and may contribute to renal injury, as observed in animal studies.

Excellent alternatives include plain still water, fruit-infused water, plain sparkling water, and caffeine-free herbal teas. These options provide effective hydration without the negative health impacts of high sugar and additives.