Is MiO better than soda? A complete nutritional showdown

January 8, 2026 •

4 min read

According to the CDC, one standard 12-ounce can of soda can contain over 10 teaspoons of sugar, a substantial amount that contributes to numerous health issues. Faced with this reality, many people look for healthier alternatives, leading to the crucial question: Is MiO better than soda?

Quick Summary

MiO offers a zero-calorie, sugar-free alternative to soda, aiding hydration for those who dislike plain water. However, it contains artificial sweeteners, colors, and preservatives, which carry potential health risks if consumed excessively. While generally a better option than high-sugar sodas, it is not as healthy as pure water.

Key Points

MiO is better than sugary soda: It contains zero calories and zero sugar, eliminating the significant health risks associated with high sugar intake.
MiO is not as healthy as plain water: It relies on artificial sweeteners, preservatives, and food dyes, which can carry their own potential health concerns.
Artificial sweeteners raise questions: Sucralose and Ace-K, commonly found in MiO, have been linked to potential gut health issues and may impact metabolism.
Excessive consumption can be risky: High intake of MiO could lead to health issues due to additives like propylene glycol, which may affect the kidneys.
Healthier alternatives exist: For flavoring water, options like fruit and herb infusions, natural sparkling water, or coconut water are superior choices.
Use MiO in moderation: It is best used as a transitional tool for those quitting soda rather than a long-term, daily beverage staple.
Some MiO varieties are Stevia-sweetened: Some versions of MiO use stevia leaf extract, which may be a slightly lower-risk option for those concerned about artificial sweeteners.

MiO vs. Soda: Breaking Down the Differences

With growing awareness of the health risks associated with high sugar intake, many people are turning away from traditional soda. MiO, a liquid water enhancer, presents itself as a convenient, customizable, and calorie-free alternative. But a closer look at the ingredients and effects of both beverages is necessary to determine if MiO truly offers a better path to hydration.

What is MiO and Why is it Popular?

MiO is a concentrated liquid water enhancer that adds flavor to plain water with a simple squeeze. It is marketed as a zero-calorie, sugar-free product that helps consumers drink more water throughout the day. Its popularity stems from its portability and the wide range of flavors available, including fruit, energy, and vitamin-enhanced varieties.

The Health Hazards of Sugary Soda

Regular soda is laden with high-fructose corn syrup, a key culprit in many health concerns. A single 12-ounce can typically contains between 150 and 195 calories, depending on the flavor. The excessive sugar in soda is linked to significant weight gain, an increased risk of type 2 diabetes, fatty liver disease, and dental decay. The addictive nature of sugar also makes it hard for many people to quit.

The Drawbacks of MiO

While MiO sidesteps the sugar and calorie issues of traditional soda, it is not without its own concerns. It relies on artificial sweeteners, primarily sucralose and acesulfame potassium (Ace-K). Studies suggest these high-intensity sweeteners could impact gut health and metabolism. Some research even links sucralose to potential blood sugar spikes by affecting insulin production. The product also contains artificial colors and preservatives like potassium sorbate and propylene glycol, the latter of which has been linked to potential kidney issues with excessive consumption. For this reason, MiO is considered a better option than high-sugar soda but not a truly 'healthy' beverage, especially for frequent or heavy users.

Healthier Alternatives to Both MiO and Soda

For those looking to enhance their water without artificial additives, several natural alternatives exist. These options provide flavor and often additional nutrients without the concerns of artificial sweeteners and dyes.

Healthier alternatives include:

Infused Water: Add fresh fruits (berries, lemon), vegetables (cucumber), and herbs (mint, basil) to water for a natural flavor boost.
Sparkling Water: For those who miss the fizz, plain or naturally flavored sparkling water is a great substitute.
Coconut Water: A natural source of electrolytes, it's a good alternative to sports drinks and other sugary beverages.
Herbal Teas: Brew and chill herbal teas for a flavorful, hydrating, and caffeine-free drink.

Comparison Table: MiO vs. Sugary Soda


Feature	MiO Water Enhancer	Sugary Soda
Calories	Zero	150-195+ per 12oz
Sugar	Zero	10+ teaspoons per 12oz
Artificial Sweeteners	Yes (Sucralose, Ace-K in most varieties)	Yes (in diet versions)
Added Nutrients	Some varieties include vitamins or electrolytes	Minimal or none
Hydration	Encourages water intake	Can be dehydrating due to high sugar/caffeine
Portability	Highly portable, small bottle	Less portable (heavy cans/bottles)
Health Concerns	Artificial ingredients, potential kidney strain with overuse	Obesity, diabetes, dental problems

Making Your Choice: The Verdict

In the direct battle of Is MiO better than soda?, the answer leans toward MiO, primarily because it eliminates the significant health risks associated with the high sugar and calorie content of traditional soft drinks. For individuals struggling to give up soda, MiO can serve as a stepping stone towards healthier hydration habits by making water more appealing.

However, it's crucial to understand that MiO is not a perfect health food. The inclusion of artificial sweeteners and preservatives means it should be consumed in moderation, not as a complete replacement for plain water. The healthiest choice remains pure water, but for those seeking a transition or a treat, MiO is a less harmful option than sugary soda. Ultimately, the best path is to reduce reliance on artificially flavored beverages and explore natural alternatives when possible. You can learn more about the complexities of artificial sweeteners from the NIH.

Conclusion: A Step in the Right Direction, but Not the Destination

For many, trading a high-sugar soda habit for MiO is a net positive, immediately cutting hundreds of empty calories and grams of sugar from their daily intake. This switch can support weight management and reduce the risk of diabetes and other chronic diseases linked to excessive sugar consumption. However, this switch should not be viewed as the end of the journey to better health. The long-term effects of artificial ingredients in MiO are still under investigation, and relying too heavily on any processed flavoring can prevent a palate from adjusting to the natural, clean taste of pure water. Ultimately, MiO is a superior choice to soda, but it is a waypoint, not the final destination on the road to optimal hydration and wellness.

Frequently Asked Questions

MiO is a zero-calorie, sugar-free water enhancer, making it a better choice than high-sugar soda. However, it contains artificial sweeteners, preservatives, and dyes, so it is not a perfectly healthy drink, and plain water is always the superior option.

The main ingredients include water, citric acid, artificial and natural flavors, and artificial sweeteners such as sucralose and acesulfame potassium (Ace-K). Some varieties also contain added vitamins or caffeine.

Since MiO is calorie-free, it can help with weight management by replacing high-calorie, sugary drinks like soda. However, relying too heavily on artificially sweetened drinks might increase sweet cravings over time.

Artificial sweeteners like sucralose and Ace-K are generally recognized as safe (GRAS) by the FDA. However, some studies have raised concerns about their potential effects on gut health and metabolism, and research is ongoing.

The main benefit of MiO is that it encourages people to increase their water intake, improving hydration. Some product lines also offer added vitamins or electrolytes, though plain water is still recommended for core hydration.

Both MiO and diet soda contain artificial sweeteners and similar additives. While MiO is often considered a personal preference over diet soda, neither is significantly healthier than the other from a long-term, artificial ingredient perspective.

Excellent natural alternatives include infusing water with fruits and herbs (such as lemon, cucumber, or mint), drinking naturally flavored sparkling water, or opting for unsweetened herbal teas.