Does Soda Count as Fluid?
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The news about soda hasn’t been good for a while. Sugar-sweetened beverages, including soda, have been linked to an increased risk of obesity, type 2 diabetes, heart disease, and early death, according to the Harvard T.H. Chan School of Public Health. In fact, Harvard ranks soda among the very worst drinks for human health and recommends that people limit their consumption as much as possible.
But nearly half of Americans still drink at least one sugar-sweetened beverage a day, according to the most recent data from the Centers for Disease Control and Prevention (CDC). More people are turning to diet soda, perhaps because they consider it to be a healthier alternative: One survey estimated that about 20 percent of Americans consume diet drinks on any given day. This is despite research showing higher diet beverage consumption is associated with higher body weight.
Still, these drinks are liquids, so it’s natural to wonder whether, like other beverages, an occasional soft drink will help hydrate you. Individual hydration needs vary by gender, activity level, and even climate. There is no recommended dietary allowance (RDA) for fluids, but one guide comes from the National Academy of Sciences, which recommends that women get about 2.7 liters (L) of fluid per day and men get about 3.7 L per day. About 20 percent of that comes from food, which means women need to drink about 2.2 L (9 eight-ounce cups), and men around 3.0 L (13 eight-ounce cups) of fluids a day.
Water is obviously the best source, but realistically, do sugar-sweetened beverages like soda count toward your daily quota, and if so, how much? Here is what the latest research indicates.
Water vs. Soda: How Do They Compare?
Nutritionally speaking, water is far better for you than any type of soda on the market. A regular cola is about 93 percent water by volume, based on figures from the U.S. Department of Agriculture (USDA), which means that a little over 11 of the 12 ounces (oz) in a can of soda can be counted toward your fluid intake for the day. But the remainder of what’s in that can should give you pause. Regular soda is loaded with sugar — that same 12-oz can contains the equivalent of almost 9 teaspoons of sugar, according to the USDA.
And while diet soda is technically a calorie-free beverage just like water, you won’t find the same health benefits. In fact, research has found that diet soda drinkers ate more unhealthy foods throughout the day. And one study found that post-menopausal women who drank more than two diet sodas a day had a 23 percent increased risk of stroke and a 29 percent increased risk of heart disease compared with those who drank diet soda rarely or never.
It’s also important to note that some varieties of soda contain caffeine, which has been anecdotally linked to a mild diuretic effect. In other words, it may make you urinate more, which could deplete fluid levels. The caffeine level in most sodas is usually low, however (consider that even Mountain Dew, a brand known for its high caffeine content, has just 36 milligrams (mg) of caffeine per cup compared with the 96 mg of caffeine in the same amount of coffee, according to the Mayo Clinic), so the diuretic effect, if any, is minor. The National Academy of Sciences refers to the diuretic effects as transient (not long-lasting) and point out that caffeinated beverages can be counted toward hydration needs in the same way as noncaffeinated beverages.
Nutrition Facts for Soda
Regular soda is high in calories, almost all of them from added sugar, usually in the form of high-fructose corn syrup. According to the USDA, a 12-oz can of cola has 155 calories, and roughly 147 of those calories come from sugar. That is equivalent to almost 9 teaspoons of sugar per can. And while so-called healthier and lower-sugar sodas have begun to come to market, many still consist of sugar (or artificial sweetener) and water and aren’t much better from a nutritional standpoint.
Diet soda is technically calorie-free, but that doesn’t make it a great nutritional choice. As mentioned previously, the artificial sweeteners in diet soda have been linked to increased cravings for unhealthy foods. Similarly, other research has linked increased diet soda consumption with increased waist circumference.
What About Soda Makes It Hydrating?
The main ingredient in soda is carbonated water, so it makes sense that the beverage has some hydrating effects even if the remainder of the ingredients are less than ideal. While soda shouldn’t be your go-to for meeting your fluid needs, it can technically be counted toward your hydration goal for the day if you do choose to indulge.
Soda vs. Seltzer: Which Is More Hydrating?
Seltzer is the better choice here all around. While it’s only slightly more hydrating than soda, it doesn’t contain any of the added sugar or artificial sweeteners that soda does, and it is naturally caffeine-free. If soda is a habit that you’re looking to break or cut back on, seltzer can be a great substitute, since it satisfies the craving for something cold and fizzy. Plus, there are lots of flavor options available on the market, and if one of those doesn’t appeal to you, you can always doctor your seltzer by adding a splash of citrus or fruit juice.
Health Benefits of Soda Beyond Hydration
There are absolutely zero health benefits to drinking soda. Whether regular or diet, caffeinated or caffeine-free, all sodas have negative health effects. In addition to all the sugar, Harvard points out that some soda contains high levels of phosphate (a natural form of phosphorus that can have negative effects on the body per research), which has been linked to decreased bone health.
The sugar and acid in most sodas are also bad for your dental health, according to other research, and can lead to the erosion of tooth enamel and cause cavities. Regularly drinking sugary beverages like soda has been linked to increased risk of overweight and obesity, diabetes, heart disease, and gout. A study of data from more than 100,000 people showed that the more sugary beverages people drank, the more likely they were to die prematurely. In other words, whether your goal is better hydration or improved overall health, your best bet is to limit soda as much as possible.
Tips for Minimizing Soda to Maximize Hydration and Health
If you find yourself reaching for soda often, consider taking small steps to cut back over time. People often find seltzer to be a satisfying substitute for soda because it’s carbonated. Add citrus juice, fresh or frozen fruit, or fresh mint to plain seltzer for flavor. The best part is that seltzer contains no added sugar and can be counted toward your fluid intake for the day without derailing your health.
Should You Drink Soda to Stay Hydrated?
Almost every beverage on the market and from the tap is a better option than soda. Both sugar-sweetened and artificially sweetened soda products have been linked to serious health effects. While soda is technically hydrating, you’re much better off choosing a healthier beverage that helps you meet both your hydration and your overall health goals.
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