SUGARY drinks (also categorized as sugar-sweetened beverages or “soft” drinks) refer to any beverage with added sugar or other sweeteners (high fructose corn syrup, sucrose, fruit juice concentrates, and more). This includes soda, pop, cola, tonic, fruit punch, lemonade (and other “ades”), sweetened powdered drinks, as well as sports and energy drinks.

As a category, these beverages are the single largest source of calories and added sugar in the U.S. diet.

In other parts of the world, particularly developing countries, sugary drink consumption is rising dramatically due to widespread urbanization and beverage marketing.

Drinking beverages like soft drinks as the first option can be considered **unhealthy**. The reason is that soft drinks typically contain high amounts of sugar, artificial sweeteners, and other additives that can contribute to weight gain, tooth decay, and other health issues.

Obesity Risk 

The consumption of soft drinks, particularly sugar-sweetened beverages, is associated with weight gain. In the past decades, soft drink consumption has increased in both high-income and low- and middle-income countries. Meanwhile, the prevalence of overweight and obesity in children, adolescents, and adults has also increased.

Studies found that there was a significant association between the prevalence of daily soft drink consumption and the prevalence of overweight and obesity among school-going adolescents across countries and that the consumption of soft drinks accounted for approximately 12% of the variation in the overweight and obesity rate. In conjunction with the evidence from prospective cohort studies and randomized trials, several findings support that reducing soft drink consumption should be a prioritized approach for curbing the pandemic of overweight and obesity among adolescents.

One study in adults using data from 75 countries showed that every 1% increase in soft drink consumption was associated with a 4.8% increase in overweight and obesity.

Being overweight or obese can have a serious impact on health. Carrying extra fat leads to serious health consequences such as cardiovascular disease (mainly heart disease and stroke), type 2 diabetes, musculoskeletal disorders like osteoarthritis, and some cancers (endometrial, breast and colon).

Drinking soda and artificially sweetened beverages increases risk of serious heart condition, study says

The study also found that those who drink unsweetened fruit juices are 8% less likely to develop atrial fibrillation, a form of irregular heart rhythm

Consuming two liters or more of diet soda per week can increase your risk of developing atrial fibrillation, a new study says. The study published last week in the journal , Circulation , Arrhythmia and Electrophysiology,  examined approximately 202,000 people from the United Kingdom aged 37 to 73. Researchers found that individuals who consumed more than two liters of artificially sweetened drinks, equivalent to six standard 330ml cans, were 20% more likely to develop atrial fibrillation.

Similarly, the study found that consuming other beverages with added sugars increased the risk of the disease by 10%. Meanwhile, drinking unsweetened juices, including orange juice, reduced a person’s risk of atrial fibrillation by 8%.

Possible carcinogen 

Last July 2023 , the World Health Organization classified the soda sweetener aspartame as a possible carcinogen, but said it is safe for people to consume within the recommended daily limit.

The International Agency for Research on Cancer, a WHO body, identified a possible link between aspartame and a type of liver cancer called hepatocellular carcinoma after reviewing three large human studies conducted in the U.S. and Europe that examined artificially sweetened beverages.

The World Health Organization classified the soda sweetener aspartame as a possible carcinogen, but said the designation is based on limited evidence and more research is needed.

The WHO said aspartame is safe to consume within a daily limit of 40 milligrams per kilogram of a person’s body weight.

An adult weighing 70 kilograms or 154 pounds would have to drink more than nine to 14 cans of aspartame-containing soda daily to exceed the limit and potentially face health risks.

Aspartame is used in Diet Coke, Pepsi Zero Sugar and other diet sodas.

The U.S. FDA said it disagrees with the classification of aspartame as a possible carcinogen.

How sweet is it?

There are 4.2 grams of sugar in a single teaspoon. Now, imagine scooping up 7 to 10 teaspoons full of sugar and dumping it into your 12-ounce glass of water and contain 150 calories. Does that sound too sweet?  You may be surprised to learn that’s how much added sugar is in the typical can of soda. This can be a useful tip to visualize just how much sugar is in your soft drinks.

Energy drinks 

Aside from soda, energy drinks , have as much sugar as soft drinks, enough caffeine to raise your blood pressure, and additives whose long-term health effects are unknown. Plain water is the best hydrating beverage for most people, but sports and energy drinks are advertised to appeal to those who exercise or need a boost of energy to get through the day.

For these reasons, it’s best to skip energy drinks eg sports beverages Although designed to give athletes carbohydrates, electrolytes, and fluid during high-intensity workouts that last one hour or more, for everyone else they’re just another source of calories and sugar.

Drinks naturally high in sugar like 100% fruit juices are also featured. While juice often contains healthful nutrients like vitamins, minerals, and phytochemicals, it should also be limited as it contains just as much sugar (though from naturally occurring fruit sugars) and calories as soft drinks.

Bottom line

Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily. Perhaps of greater importance in athletes of any age, but especially youth, is to encourage a balanced diet , snacks as needed, and adequate water that will best enhance physical and mental performance.

Consider that:

A 12-ounce glass of orange juice contains 180 calories, which is the same as eating three chocolate chip cookies.

Drinking just one 12-ounce can of soda every day for a year is equal to 55,000 calories, or 15 pounds a year.

Doctors should discuss the use of sodas, sugary sweetened beverages , and energy / sports drinks with their young patients and parents to ensure that all are aware of the health risks, and if used, are monitored carefully.

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Anthony C. Leachon, M. D. 

Independent Health Reform Advocate

Past President ,
Philippine College of Physicians

Department of Internal Medicine
Manila Doctors Hospital