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How to Drink Less Soda

How to Drink Less Soda

Jun. 9th, 2023

A nice, tall glass of soda can be enjoyed on any occasion, from parties to relaxing at home. However, getting into the habit of enjoying sugary drinks can cause long-term health issues and prevent you from making healthier choices throughout the day.

It’s estimated that a majority of Americans consume at least one sugary drink a day. This doesn’t just include soda, but juices, coffees with sugars, and other beverages are also part of this count. Out of all the sugary drinks that Americans commonly enjoy, it is estimated that soda consists of 65% of those drinks.1

Americans enjoy frequently enjoy soda because it’s readily available. Most food establishments carry soda, and there are also many treats such as rootbeer floats that use soda. Soda has become a staple of the American diet, making it hard to avoid.

Here are some tips to drink less soda, especially if you have a habit of reaching for a can every single day.

The drawbacks of drinking soda

The American Heart Association estimates that people drink an average of 17 teaspoons of sugar a day. It is recommended that women drink 6 teaspoons and men drink 9 teaspoons of sugar each day.2

The sugars found in soda can have many negative effects, including an increased risk of:3,4,2

  1. Diabetes
  2. Inflammation
  3. High blood pressure
  4. Tooth decay
  5. Unwanted weight gain
  6. Increased heart rate
  7. Insomnia
  8. Weakened bones
  9. Skin aging and wrinkles

Soda can be highly addictive for many who drink it because it releases dopamine, which is a feel-good hormone that helps you feel happy.

How to Stop Drinking Soda

Are you ready to stop drinking soda? Here are a few tips on how to stop drinking soda.

Set Goals Over Time

If you’re trying to reduce the amount of soda that you drink, you can try to slowly reduce or limit the amount you drink over time. For example, if you drink one can a day, you could reduce this to one can every other day. Each week, you can set a new goal to drink less and less soda.

Avoid Using It to Quench Thirst

You might reach for a can of soda because you’re thirsty; however, you may not realize that soda actually dehydrates you. Soda contains caffeine, which is a diuretic, meaning that it can reduce the amount of fluid your body retains.5 Usually, soda will further dehydrate you when you’re already thirsty or if you consume it in large quantities. Instead, reach for a glass of water or a glass of whole juice before drinking soda.

Try Caffeine Free Options

Many people drink soda because the caffeine makes them feel more awake. While you’re looking to get rid of the soda-drinking habit, try to replace some of the cans of soda that you drink with options that do not contain caffeine. This can help you slowly reduce the amount of soda that you drink while avoiding the side effects caffeine may have on your body.

Do Some Math

You may be shocked to find out that some of your favorite sodas contain more calories than you realized. For example, a 12oz can of classic Coke contains 150 calories, a 12oz can of 7-UP contains 170 calories, and a 12oz can of orange crush contains 160 calories.6 If you’re looking to manage your weight or practice more mindful eating, thinking about the amount of calories you that drink with a can of pop can make you think twice about reaching for a can.

Replace It

If you enjoy drinking soda, perhaps it’s because it’s your go-to habitual drink. Try to find a replacement for the soda that you consume every single day. If you enjoy the carbonation, seltzer water could be a possible swap for soda. If you are looking for a drink with caffeine, try coffee or tea. If you want to drink something with flavor, drink more water and add some fruit to it for a tasty beverage.

Break the Habit

Do you usually drink soda at a certain time? Maybe you have a can when you are winding down for the day, or you enjoy some soda whenever you have lunch. Try to break your habit of drinking soda whenever you feel the need to reach for a can. You can replace soda with another beverage, or reduce the number of times that you drink soda.

Don’t Buy It

If you have trouble reducing the number of soda cans that you drink each week, try to avoid bringing them into your home altogether. If it is not available, you’ll be forced to look for an alternative or live without this sugary drink.

Avoid Hunger

You might instinctively grab a glass of soda whenever you’re hungry. However, this habit of drinking soda when you’re hungry can be broken by eating healthy meals throughout the day as well as enjoying some snacks. If you keep your body full, you’ll feel less likely to add unhealthy items that don’t fully satiate your appetite.

Relieve Stress

Stress has been proven to make a person more likely to reach for sugary drinks.7 Some people will reach for a sugary treat to cope with stress, and they may act on their cravings. Work to relieve your stress by finding ways to organize your schedule, exercising regularly, meditating, and finding healthy ways to deal with relationships.

Create a Support System

You might want to stop drinking soda, but your family and friends may not be able to help you with your goal unless they know about it. Tell your loved ones that you’re looking to quit drinking soda. Your family and friends can hold you accountable, as well as say something to you if they see you avoiding your goals. You might also be surprised to find out that someone you know also wants to quit soda and work on their goal with you!

Mix It With Water

Another way to curb the soda habit is to mix it with water. Mixing soda with water will help hydrate you while cutting down the sweet taste that you get from sugar. This can help you break the habit if you drink soda primarily for the taste it provides.

Save it for Special Occasions

If you enjoy the taste of soda but know it is a bad habit, try enjoying some only on special occasions. You can reward yourself with soda whenever you meet a big goal or only have it at a special event, such as a fun event. You can also make soda part of your cheat day to help resist the temptation to enjoy it more frequently.

What happens when you stop drinking soda

When you stop drinking soda, you will experience a few benefits:

  • You’ll feel more hydrated because you will be more likely to drink water and other hydrating options
  • You will have fewer cavities and oral hygiene issues because you won’t be drinking as many sugars
  • You’ll lower your diabetes risk. Did you know that having two sugary drinks a day puts people at a 25% increased risk?8
  • Your bones will be stronger because you won’t be drinking as much caffeine or phosphorous that weakens them9
  • Your skin will be clearer because the sugar found in soda can potentially contribute to acne breakouts
  • You will be better able to manage your weight if you swap soda out with lower-calorie options

About Saber Healthcare Group

Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

  1. “SUGARY DRINKS IN AMERICA: WHO'S DRINKING WHAT AND HOW MUCH?” Healthy Food America. Accessed 26 April 2023. Link: https://www.healthyfoodamerica.org/sugary_drinks_in_america_who_s_drinking_what_and_how_much
  2. “How Too Much Added Sugar Affects Your Health Infographic.” The American Heart Association, Inc. Accessed 26 April 2023. Link: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-too-much-added-sugar-affects-your-health-infographic
  3. “The sweet danger of sugar.” Harvard Medical School, Harvard Health Publishing. Accessed 26 April 2023. Link: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar#:~:text=%22The%20effects%20of%20added%20sugar,%2C%22%20says%20Dr.%20Hu.
  4. Adair, Cam. “How to Break Your Soda Addiction.” Game Quitters. Accessed 26 April 2023. Link: https://gamequitters.com/soda-addiction/
  5. “6 Reasons to Stop Drinking Pop.” Beaumont. Accessed 26 April 2023. Link: https://www.beaumont.org/health-wellness/blogs/6-reasons-to-stop-drinking-soda
  6. “Calorie count - sodas and energy drinks.” National Library of Medicine, Medline Plus. Accessed 26 April 2023. Link: https://medlineplus.gov/ency/patientinstructions/000888.htm
  7. Raman, Ryan. Marengo, Katherine, ed. “How to Stop Drinking Soda: A Complete Guide.” Red Ventures, Healthline Media. Last Updated 19 February 2020. Accessed 26 May 2023. Link: https://www.healthline.com/nutrition/how-to-stop-drinking-soda#sodas-effects
  8. “How your body changes when you stop drinking soda.” Accessed 26 May 2023. Link: https://www.geisinger.org/health-and-wellness/wellness-articles/2017/12/07/22/02/how-your-body-changes-when-you-stop-drinking-soda#:~:text=Your%20risk%20for%20heart%20disease%20drops&text=And%20quitting%20diet%20soda%20is,good%20way%20to%20stay%20healthy.
  9. Khan, Shiza. “9 Benefits When You Stop Drinking Soda.” eMediHealth. Accessed 26 May 2023. Link: https://www.emedihealth.com/nutrition/effects-quitting-soda-on-body
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