Is soda safe to drink every day? Understanding the health risks of daily consumption

October 15, 2025 •

5 min read

According to a review of 25 studies involving over 22 million people, even a small increase in regular sugar-sweetened beverage consumption can significantly heighten the risk of serious illness and even early death. While a daily can of soda might seem harmless, research consistently links the habit to a host of adverse health consequences for both regular and diet versions.

Quick Summary

Daily consumption of both sugary and artificially sweetened sodas is associated with numerous adverse health effects. These risks include increased chances of obesity, type 2 diabetes, heart disease, and tooth decay. The article outlines the dangers, compares regular and diet options, and provides effective strategies for reducing intake and switching to healthier alternatives.

Key Points

Regular and diet soda carry risks: Neither sugary nor artificially sweetened soda is safe for daily consumption due to links to various chronic illnesses.
Sugary soda impacts metabolic health: High sugar content contributes to weight gain, obesity, type 2 diabetes, fatty liver disease, and heart disease.
Diet soda is not a healthy alternative: Artificial sweeteners may disrupt metabolic functions and the gut microbiome, and are linked to an increased risk of type 2 diabetes, stroke, and metabolic syndrome.
Oral health is at risk from both types: The high acidity in both regular and diet soda can erode tooth enamel, increasing the risk of dental decay.
Healthier alternatives are widely available: Consider replacing daily soda with water, flavored sparkling water, unsweetened tea, or kombucha for better health outcomes.
Quitting gradually is an effective strategy: Reduce soda intake slowly, stay well-hydrated, and find alternative habits to successfully curb daily consumption.

For many, a daily soda is a staple part of their routine, a source of caffeine or a sweet treat to get through the day. However, a significant body of research indicates that this seemingly innocent habit comes with considerable health risks. From affecting metabolic health to damaging teeth and impacting mental well-being, the consequences of drinking soda every day are far-reaching. Understanding these risks is the first step toward making healthier beverage choices.

The dangers of daily sugary soda

Regular soda is loaded with sugar, often in the form of high-fructose corn syrup, which contributes a significant number of empty calories. This high sugar content is the primary driver of many health problems:

Weight gain and obesity: The liquid calories from sugary soda do not provide the same feeling of fullness as solid food, leading people to consume more total calories. Excess fructose is converted into fat in the liver, leading to belly fat accumulation and a higher risk of obesity.
Increased risk of type 2 diabetes: Consistent, high sugar intake can lead to insulin resistance, forcing the pancreas to produce more and more insulin. Over time, this can lead to type 2 diabetes. Some studies suggest that drinking one or more sugary sodas per day can increase your risk of metabolic syndrome and type 2 diabetes by 36% and 67%, respectively.
Heart disease: High sugar intake from soda is associated with poor cholesterol levels, including increased triglycerides and lower levels of “good” HDL cholesterol. This can lead to a thickening of artery walls, increasing the risk of heart attack and stroke. A long-term study found that men who drank one sugary drink per day had a 20% higher risk of having or dying from a heart attack.
Non-alcoholic fatty liver disease (NAFLD): The liver processes fructose, and excessive amounts can overwhelm it, leading to the conversion of this sugar into fat. Over time, this can result in NAFLD.
Mental health impacts: Research has linked regular sugar-sweetened beverage consumption to a higher likelihood of depression. Fluctuations in blood sugar can also cause mood swings.
Gout: The fructose in sugary drinks increases uric acid levels in the blood, which can lead to gout, a painful form of arthritis.
Poor bone health: The phosphoric acid found in many dark sodas may interfere with calcium absorption, weakening bones and potentially contributing to osteoporosis over time.

Is diet soda really a healthier option?

Many turn to diet soda to avoid the calories and sugar, assuming it's a safer alternative. However, a growing body of research suggests that diet sodas are not without their own set of risks due to artificial sweeteners.

Metabolic syndrome and diabetes: Despite having zero calories, studies show a link between diet soda consumption and an increased risk for metabolic syndrome and type 2 diabetes. This may be because artificial sweeteners can still trigger an insulin response and affect gut bacteria, altering the body's sugar processing.
Heart disease and stroke: Observational studies have linked diet soda consumption to a higher risk of cardiovascular problems, including stroke and heart disease. One study found that daily diet soda drinkers had a significantly higher incidence of heart disease and stroke compared to non-drinkers.
Impact on the gut microbiome: Artificial sweeteners like saccharin and sucralose have been shown in some studies to disrupt the balance of gut bacteria, which can affect metabolism and overall health.
Increased cravings: The intense sweetness of artificial sweeteners can make you crave more sweet, high-calorie foods, potentially leading to weight gain.
Dental erosion: Like regular soda, diet soda is highly acidic due to ingredients like phosphoric and citric acids. This acidity erodes tooth enamel, even without the added sugar contributing to cavities.

Comparison of regular and diet soda


Feature	Regular Soda	Diet Soda
Calories	High	None/Very low
Sugar	High added sugar (e.g., 39g in a 12-oz can)	None
Sweeteners	Sugar, high-fructose corn syrup	Artificial sweeteners (e.g., aspartame, sucralose)
Dental Health	Sugar feeds bacteria causing cavities; acids erode enamel	Acids still erode enamel; no cavity risk from sugar
Weight Impact	Direct link to weight gain and obesity	Possible link to weight gain via metabolic changes
Metabolic Risks	High risk of type 2 diabetes, insulin resistance	Possible link to metabolic syndrome, diabetes
Cardiovascular Risks	Increased risk of heart disease, stroke	Increased risk of heart disease, stroke

How to break the daily soda habit

Quitting or reducing soda intake can significantly improve your health. The key is to find effective strategies and healthier alternatives.

Transition strategies

Reduce gradually: If you drink multiple cans a day, start by cutting back to one, and then one every other day. This can help manage potential withdrawal symptoms from sugar or caffeine, like headaches.
Stay hydrated with water: Sometimes, a craving for soda is simply misplaced thirst. Keep a reusable water bottle handy throughout the day. If plain water is unappealing, infuse it with fruits like lemon, lime, or berries, or add fresh mint or cucumber.
Switch to sparkling water: For those who enjoy the fizz of carbonation, plain or flavored sparkling water or seltzer is an excellent, sugar-free substitute. Just be sure to choose varieties without added sugars or artificial sweeteners.
Explore other healthy drinks: Unsweetened teas, both iced and hot, offer flavor and can contain antioxidants. Kombucha provides a fizzy, tangy taste with the bonus of probiotics for gut health.
Address the habit: Identify your soda triggers, whether it's with meals, during stress, or an afternoon slump. Break the pattern by replacing the soda with your new healthier alternative.

The bottom line on soda safety

While soda can be an occasional treat, daily consumption poses serious, cumulative risks to your health, regardless of whether it's regular or diet. Both versions can harm your teeth and metabolic function and increase your chances of chronic diseases. The best choice for consistent hydration and long-term wellness is water. By making a conscious effort to swap your daily soda for healthier alternatives, you can significantly improve your overall health.

For more information on reducing sugar intake, visit the American Heart Association's guide to added sugars.

Frequently Asked Questions

No, it is not necessarily better. While diet soda has fewer calories, research suggests that the artificial sweeteners it contains may still carry health risks, including potential links to metabolic syndrome, diabetes, and heart disease. Both regular and diet sodas are acidic and can harm your dental health.

Daily soda consumption is harmful to your teeth due to the high acidity and sugar content. The acids, such as phosphoric and citric acid, erode tooth enamel. In regular soda, the sugar also feeds bacteria that produce acid and cause cavities.

Yes, daily soda consumption can cause weight gain. Sugary sodas add empty calories that don't satisfy hunger, often leading to increased overall calorie intake. Some studies also suggest that artificial sweeteners in diet soda may alter metabolic signals, potentially increasing appetite for high-calorie foods.

Drinking soda every day, both regular and diet, is associated with a higher risk of heart disease and stroke. High sugar intake can negatively affect cholesterol levels and contribute to high blood pressure, while some studies suggest artificial sweeteners also pose cardiovascular risks.

Yes, excessive consumption of sugary soda, particularly high-fructose corn syrup, can put a strain on the liver. The liver converts excess fructose into fat, which can lead to non-alcoholic fatty liver disease (NAFLD) over time.

You can start by gradually reducing your intake, for example, switching from one soda a day to one every other day. Replacing it with healthier alternatives like water, infused water, or sparkling water can also help. Identifying and avoiding triggers, and having a support system, are also effective strategies.

Healthier alternatives include water, plain or fruit-infused sparkling water, unsweetened teas (iced or hot), and kombucha. These options offer flavor and hydration without the high sugar content, artificial sweeteners, or excess calories found in soda.