What Two Types of Drinks Should You Avoid for Better Health?

October 11, 2025 •

2 min read

According to the CDC, sugary drinks are the single largest source of added sugars in the American diet, and many are unaware of the significant health risks involved. Understanding what two types of drinks should you avoid is a crucial step toward improving your overall well-being and preventing long-term health problems.

Quick Summary

Regularly consuming sugary beverages and energy drinks is linked to weight gain, type 2 diabetes, heart disease, and other health issues. Prioritizing healthier alternatives like water is key for better health.

Key Points

Identify the culprits: The two primary drinks to avoid for optimal health are sugary beverages and energy drinks.
Risks of sugary drinks: Excessive consumption of sugary beverages is strongly linked to weight gain, type 2 diabetes, heart disease, and tooth decay.
Dangers of energy drinks: Energy drinks, high in caffeine and stimulants, can cause heart problems, anxiety, insomnia, and are particularly dangerous for youth.
Empty calories: Sugary drinks contribute to excess caloric intake because the body does not register liquid calories as filling.
Choose water first: Plain water is the best and healthiest beverage choice, offering hydration without calories or sugar.
Explore flavored alternatives: Infused water, unsweetened tea, and sparkling water offer flavorful options without the health risks of sugary drinks.
Beware of hidden sugars: Even drinks marketed as 'healthy' or 'functional' can contain excessive amounts of added sugar.

The Primary Culprits: Sugary Drinks and Energy Drinks

While numerous beverages exist, two categories consistently stand out for their negative impact on health: sugary drinks and energy drinks. Limiting or eliminating them from your diet can produce noticeable positive changes in your weight, energy levels, and overall health.

Type 1: Sugary Drinks

Sugary drinks include sodas, fruit juices, sports drinks, sweetened teas, and flavored coffee beverages. Frequent consumption of these drinks is linked to obesity, type 2 diabetes, and heart disease.

How They Harm Your Body

Empty Calories: Sugary drinks are high in calories but don't provide a feeling of fullness, contributing to excess calorie intake.
Weight Gain: Studies link higher consumption of sugary drinks to weight gain and obesity.
Type 2 Diabetes: Regular high-sugar intake can lead to blood sugar spikes and insulin resistance.
Cardiovascular Disease: Excess sugar is associated with increased blood pressure and other heart disease risk factors.
Dental Decay: High sugar and acidity in these drinks can harm tooth enamel.

Type 2: Energy Drinks

Energy drinks combine high caffeine, sugar, and other stimulants, posing significant health risks, particularly for younger individuals.

Potential Dangers of Energy Drinks

Excessive Caffeine: High caffeine content can cause increased heart rate, anxiety, and insomnia.
Cardiovascular Effects: Overconsumption is linked to heart rhythm issues and potential cardiac arrest.
Mixing with Alcohol: This combination is dangerous as caffeine can mask the effects of alcohol.
Uncertain Additives: Many contain additives with unknown long-term effects.
Risks for Youth: Children and adolescents are more susceptible to the effects of stimulants.

Comparison Table: Sugary Drinks vs. Energy Drinks


Feature	Sugary Drinks	Energy Drinks
Primary Problem	Excessive added sugar, empty calories.	High caffeine, added sugar, and stimulants.
Key Health Risks	Weight gain, type 2 diabetes, heart disease, tooth decay.	High blood pressure, heart palpitations, anxiety, insomnia, dental erosion.
Caffeine Level	Varies (e.g., some sodas contain caffeine).	Very high, often coupled with other stimulants.
Nutritional Value	Low to none.	Low to none.
Primary Target Audience	Broad consumer base, including children.	Often marketed toward adolescents and young adults.

Healthier Alternatives for Hydration and Energy

Choosing healthier beverages is a key step for better health. Water is the top choice, but other options offer flavor without the risks.

Healthy Alternatives List:

Plain Water: The best for hydration.
Infused Water: Add fruit or herbs for flavor.
Unsweetened Tea or Coffee: Provide caffeine without sugar.
Sparkling Water: A soda alternative.
Coconut Water: Offers electrolytes in moderation.

Conclusion

Avoiding sugary drinks and energy drinks is a highly effective way to improve health. While occasional consumption may not be harmful, regular intake increases risks for obesity, diabetes, and heart problems. Choosing water and unsweetened alternatives supports long-term health and provides natural energy. For more information, consult the CDC Source on healthy beverage choices.

How to Reduce Your Intake

Gradually reduce consumption, replace sugary drinks with water, and carry a reusable water bottle. Be aware that many marketed drinks still contain high sugar levels. Small, consistent changes can lead to a healthier routine.

Frequently Asked Questions

Sugary drinks are bad because they are full of empty calories and offer no satiety, which often leads to excess calorie intake, weight gain, and an increased risk for chronic conditions like type 2 diabetes, heart disease, and tooth decay.

Energy drinks contain high levels of caffeine and other stimulants that can cause serious cardiovascular issues, including irregular heart rate and elevated blood pressure, along with anxiety, insomnia, and dental erosion.

Yes, even 100% fruit juice should be limited. While it contains some nutrients, it is also very high in sugar and calories, lacking the fiber of whole fruit. Drinking juice is less beneficial than eating the whole fruit.

While diet sodas contain no sugar or calories, they are still acidic and can contribute to tooth decay. Some evidence also suggests they may influence weight gain by disrupting metabolic signals or maintaining a craving for sweet flavors.

Water is the best choice for hydration. For flavor, try adding slices of fruit or herbs like lemon and mint to your water. Unsweetened sparkling water is another excellent alternative.

Yes, mixing energy drinks and alcohol is dangerous. The caffeine can mask the feeling of intoxication, leading to higher levels of alcohol consumption, binge drinking, and an increased risk of engaging in risky behaviors.

Quitting caffeine cold turkey can lead to withdrawal symptoms such as headaches, fatigue, anxiety, and irritability. It's often best to gradually reduce your intake over time.