Why Are Sodas Not Appropriate for Hydration? 5 Reasons You Should Know

When thirsty, reaching for sodas may seem like a quick fix; however, it's not an ideal choice for hydration. Though that fizzy sweetness may feel refreshing in the moment, sodas cause more harm than good when it comes to staying hydrated. In this blog, we will explore why sodas are not appropriate for hydration and what to drink instead to stay healthy & energized! 

5 Reasons Why Sodas Are Not Appropriate For Hydration

Curious, “Why you shouldn’t rely on soda to stay hydrated?” Here are the surprising reasons that leave sodas as an inappropriate source of hydration.

1. High Sugar Content

• When you consume high sugar-rich sodas, the body needs more amount of water to process and eliminate excess sugar. This contributes to dehydration.

• Additionally, spikes in blood sugar levels due to sugar content also cause the body to produce more insulin. This dehydrates the body over time. 

2. Caffeine Effects

• Caffeine in most sodas gives diuretic effects that contribute to frequent urination.

• This eliminates water and vital electrolytes via urine, thus reducing the hydration level of the body.

3. High Sodium Content

• Sodium in sodas, especially in diet sodas or flavored versions, makes the body draw out water from cells to balance its levels, disrupting hydration.

• Moreover, high sodium intake can also cause an electrolyte imbalance, affecting hydration levels.

4. Lack of Nutrients

• Proper hydration requires the right level of water and electrolytes like potassium and magnesium, which are lacking in sodas.

• This contributes to a lower presence of essential minerals in the body that are crucial for proper hydration.

5. Presence of Artificial Ingredients

• Artificial sweeteners, preservatives, and additives can disrupt fluid balance by interfering with the body's absorption and retaining fluids.

• Chemical ingredients in sodas may stress the kidneys, as they need extra processing by the kidneys. This can stress the body, reducing its ability to manage hydration effectively.

• Carbonation in sodas can make you feel full or bloated, which lowers your natural urge to drink water or other hydrating fluids. This can lead to not enough fluid intake, causing dehydration. 

Health Consequences of Taking Soda for Hydration

Depending on soda for staying hydrated instead of water can lead to a risk of chronic health issues. Here are the health risks of drinking soda:

• Digestive Issues: The carbonation in sodas can lead to bloating and indigestion, which reduces fluid intake.

• Weight Gain: A study reports that the excess amount of sugar and calories in sodas can lead to weight gain.

• Kidney Stress: The high caffeine and sodium intake from sodas can lead to long-term kidney disease.

• Type 2 Diabetes: According to the CDC, frequent high intake of sugary sodas can increase the risk of type 2 diabetes. It can cause diabetes by contributing to insulin resistance, systemic inflammation, and weight gain.

• Dental Problems: The acidic and sugary content of sodas can contribute to cavities or other dental issues.

Special Scenarios Where Sodas Are Particularly Problematic

During Exercise

• Physical activities or exercises significantly increase the need for water intake. But drinking sodas is not appropriate, especially during or after exercise because of:

• Carbonation in sodas can cause stomach discomfort during movement.

• Sugar can lead to nausea and cramps.

• Caffeine may increase heart rate over exercise levels.

• Lack of vital electrolytes does not allow the soda to replace the electrolytes excreted through sweating.

In Hot Weather

When the body temperature increases during hot weather, it needs efficient hydration. But soda fails because of:

• More urge to urinate, as caffeine in soda works against the heat management process of the body.

• Sugar content in it slows down the absorption of fluid when you require it quickly.

• The diuretic effect of ingredients, like caffeine found in soda, causes loss of fluid from sweating.

During Illness

When you are sick or ill with fever, diarrhea, or vomiting, it is crucial to keep your body properly hydrated. Soda causes problems during illnesses because of:

• High sugar content in it can make diarrhea severe through its osmotic effects.

• Caffeine in it leads to loss of fluid when you have already lost fluid.

• Lack of vital electrolytes in it does not manage electrolyte imbalances caused by illnesses.

• Carbonation in soda may worsen nausea.

For Children

Children are very prone to dehydration, as they have higher metabolic rates, lose more water through sweating, understand or communicate their thirst less, and are more vulnerable to diarrhea and vomiting (which causes quick depletion of fluids). Giving them soda for rehydration is a poor choice because:

• They can have a greater impact of sugar and caffeine due to their smaller body size.

• Their developing body systems are more sensitive to the risk of imbalances.

• Their higher metabolic rates need a more efficient level of hydration. 

The Science: What Actually Happens When You Take Soda Instead of Water?

Here are its effects on the body:

Immediate Effects (0 to 30 Minutes)

• First 10 minutes: The excessive sugar intake from soda hits the system, which greatly increases the blood sugar levels. This makes the pancreas release insulin to manage this increased level.

• 20 minutes: The liver starts converting the excess sugar into fat, while the blood sugar increases.

• After 30 minutes: Blood sugar starts to decrease, which causes an energy crash and more thirst.

Short-Term Effects (Within Hours)

• Increased urination: The caffeine, sodium, and sugar together cause more frequent trips to the bathroom, which result in extreme fluid loss.

• Energy fluctuations: The crash in sugar leaves the body feeling more fatigued, which is mistaken for dehydration.

• Continued thirst: Feeling of more thirsty than you felt before drinking the soda.

Long-Term Effects (Regular Consumption)

• Chronic mild dehydration: Regular consumption of soda instead of water can cause long-term mild dehydration.

• Metabolic changes: The ability of the body to manage blood sugar levels and hydration might be impaired with time.

• Weight gain: The empty calories in the soda can cause weight gain, which can impact physical activity levels and overall health.

• Dental issues: The sugar and acid in soda can cause damage to the tooth enamel. Also, dry mouth due to dehydration can worsen oral health.

What Is The Best Alternative to Soda?

According to the American Heart Association, people need to replace diet and sugary drinks with plain and unsweetened flavored water. The following benefits make water the best alternative to soda:

• Increased natural hydration

Maintain the body's fluid levels by replenishing lost fluids without added sugar and artificial ingredients.

• Essential for bodily functions

Supports essential bodily processes such as circulation, temperature regulation, and digestion, maintaining optimal body functioning.

• Enhance skin health

Keeps skin hydrated, prevents puffiness or dryness, and promotes healthy and glowy skin.

• Regulates body temperature

Maintains a consistent body temperature, particularly during hot weather or exercise.

• Improves digestion

Helps with proper metabolism and absorption of food, preventing constipation and bloating.

• Boosts physical performance

Reduces fatigue and boosts endurance during physical activities by replenishing lost fluids.

• Supports detoxification

Flush out waste products and toxins via sweat and urine.

• Boosts the immune system

Promotes proper immune cell functioning that helps fight off infections.

• Zero calories

Unlike soda, water contains no calories, making it the right choice for weight management. 

Other Best Drinks for Hydration

Along with water, you can also choose these beverages for hydration:

1. Coconut Water

Loaded with vital electrolytes, it replenishes lost fluids after exercise.

2. Herbal Teas

Have caffeine-free teas like peppermint or chamomile, as they are soothing and hydrating.

3. Fruit-Infused Water

Add a flavor of fruits like berries, lemon, and lime to water, offering antioxidants for improved hydration.

4. Milk

Rich in protein, carbs, and electrolytes, making it the best choice for hydration and post-exercise recovery.

5. Vegetable Juices

Cucumber or tomato juices, low in sodium, help maintain proper hydration.

Can Soda be Replaced with Water for Hydration?

No, soda can't be replaced with water. Though it contains water and can help with liquid intake, it is not the right choice for hydration. This is because of:

• Higher Sugar Intake: An excessive amount of sugar can lead to health issues, such as more thirst, weight gain, and diabetes.

• Acidic Nature: The acids (like phosphoric acid) in soda can cause damage to the teeth and impact bone health.

• Empty Calories: Soda does not give vital nutrients, which makes it an inappropriate choice for hydration.

When it comes to diet soda, it is also not the right hydrating option as water, as they contain carbonation and caffeine. They do not cause sugar-related thirst, as they consist of artificial sweeteners rather than sugar.

Tips to Stay Hydrated in a Healthy Way

If you want proper hydration, consider the following hydration tips for better health:

• Drink adequate Water Daily: Have at least 8 glasses of water throughout the day, or more if you are in a hot climate or are active.

• Eat Hydrating Foods: Eat vegetables and fruits, such as cucumbers, oranges, and watermelon, as they are high in water content.

• Listen to Your Body: Do not ignore symptoms of dehydration, like feeling thirsty, strong-smelling & dark yellow urine, urinating less, lightheaded, feeling dizzy, dry mouth, and cracked lips. If you experience these symptoms, drink plenty of water.

• Start Your Day with Water: After waking from hours of sleep, the body requires more amount of fluids. Start your morning with one glass of water.

• Drink Water Before, During, & After Exercise: Engaging in physical activities causes excess fluid loss through sweat. So hydrate yourself before, during, and after exercise to support performance and ease recovery.

• Limit Dehydrating Drinks: Limit consumption of soda, high-caffeine beverages, and alcohol, which can boost fluid loss.

• Use Electrolyte Drinks: In cases of intense workouts, heavy sweating, and illnesses, drink electrolyte drinks that contain potassium and sodium to restore balance.

Note: If you crave soda, take sparkling water with some fruit juice as a healthy alternative.

How to Cut the Soda Habit?

If you frequently crave soda, you can practice these strategies to break that habit:

• Start with Gradual Reduction: Reduce soda intake slowly (like from 2 soda cans per day to 1 soda can), to avoid withdrawal symptoms, such as headaches.

• Replace it with Healthier Alternatives: Swap soda with healthier options, such as sparkling water, coconut water, herbal teas, or infused water.

• Avoid Triggers & Temptations: Identify the time and situations when you crave most for soda, for instance, at work or during meals. At this time, choose a healthier option.

• Do not Keep Soda at Home: Keep soda out of sight as well as out of mind. This reduces temptation towards it.

• Add Natural Flavors to Water: Use cucumber, berries, mint, or lemon to make water more appealing without artificial ingredients or added sugar.

• Stay Hydrated Throughout the Day: Drink water regularly, as it reduces cravings for sugar-rich drinks that often occur due to dehydration.

• Read Labels: Always read nutrition labels, as several brands may claim to be “healthy”; however, they can have hidden sugars. 

• Reward Your Progress: Set goals for soda intake, like avoiding soda for 1 week. When you achieve it, reward yourself by gifting fitness gear or a new book. This will motivate you.

• Seek Support System: Share your goal with your family members and friends for more motivation and encouragement.

Some Facts About Soda and Hydration

• Caffeine in soda is much lower compared to in coffee: One can of soda contains nearly 30 to 50 mg of caffeine, while coffee has approximately 95 mg or over.

• Diet soda has no sugar, but it’s still unsuitable for hydration: This is because soda consists of artificial sweeteners, which may trick the brain into craving excessive sugar, contributing to more consumption.

• Your body can adjust to the caffeine in soda: Regular consumption of soda can make the body less sensitive to the diuretic effects of caffeine.

• Soda can lower saliva production: The sugar and acidity in soda can cause dryness in the mouth, which makes you feel thirstier with time.

• High sugar can give a ‘False Hydration’ feeling: Though you may feel satisfied for a temporary period, the excessive intake of sugar can cause more dehydration.

• Soda can make you more thirsty: The combination of acid and sugar in soda might leave a dryness in the mouth for a prolonged period.

• Sports drinks vs. soda: Sports drinks consist of electrolytes that assist with rehydration, while soda mostly has caffeine and sugar, which might not be as effective.

Summing Up

So, why are sodas not appropriate for hydration"? Though soda seems to quench the thirst quickly, being rich in high amounts of sugar, sodium, and caffeine, it doesn't hydrate the body. In addition, soda can also lead to some health issues, such as type 2 diabetes, obesity, and kidney problems, which contribute to dehydration. The best alternative to soda is water, which helps maintain the proper hydration levels without any added sugars. Moreover, drink herbal teas, electrolyte drinks, vegetable juices, and coconut water to maintain optimal hydration.

Remember that though soda can make you feel refreshed in that particular moment, it can have opposite effects on your hydration needs. So, water is the healthy choice.