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.
Avoid drinking soda when you're dehydrated, especially if you've been sweating hard at work or during physical activity. These activities dramatically increase your risk of dehydration, making it particularly important to pay attention to your hydration status.
A can of soda may seem to quench your thirst, but the caffeine contained in most popular drinks is a diuretic, which can cause dehydration. The high levels of sodium and sugar in soda can also contribute to dehydration.
In addition, Coke offers little in the way of electrolytes, and its carbonation is thought to increase the risk of gastric upsets during exercise. Finally, Coke's acidic content and artificial colours make the beverage in the red-and-white can an improbable choice for serious athletes.
“Soda contains caffeine, which is a diuretic,” says Dr. Rodriguez-Lopez. “As a result, drinking soda will actually dehydrate you. This can strain your body to find sources of water — which puts a good deal of stress on your kidneys.
Juice and soda are not only less hydrating, but offer extra sugars and calories that won't fill us up as much as solid foods, explained Majumdar. If the choice is between soda and water for hydration, go with water every time.
Soda doesn't replace any of the water you lose—in fact, because it increases your body's production of urine, it makes dehydration worse. One 12 ounce soda contains 45 milligrams of caffeine—that's double the amount of caffeine in a standard cup of coffee.
Research from many institutions has shown it helps mobilize fats and sugar into the bloodstream, making it available for use by the athlete, which should improve endurance performance. Many athletes, including yours truly, have experienced the boost a few sips of cola can provide during a long-course race.
Nutrients experts recommend 8 glasses of water per day while limiting soda or better yet, avoiding it altogether. Firstly, soda is caffeinated and high levels of caffeine may lead to dehydration. Water has the opposite effect, it is calorie free and hydrating and the benefits are priceless.
The sodium and potassium in cola is much lower than Gatorade, with only 11.2 milligrams of sodium and 18.6 milligrams of potassium. It's important to note that the serving sizes when comparing Gatorade vs. soda are different, with Gatorade being 20 ounces and the soda 12 ounces.
If you're dehydrated, drink plenty of fluids such as water, diluted squash or fruit juice. These are much more effective than large amounts of tea or coffee. Fizzy drinks may contain more sugar than you need and may be harder to take in large amounts.
A regular cola is about 89 percent water, according to USDA data, which means that almost 11 of the 12 ounces (oz) in a can of soda can be counted toward your fluid intake for the day.
For vomiting or diarrhea, AVOID these for several days after your last symptoms: Alcohol consumption. Caffeinated beverages (including coffee, colas, energy drinks, caffeinated tea, etc.) Tobacco use (including smoking or chewing)
With beginning symptoms of dehydration, you can rehydrate by consuming fluids that contain electrolytes, such as sports drinks or oral rehydration solutions. There are also foods available that have a high water content, such as fruits and vegetables. These will also help with rehydration.
The fastest way to hydrate is with an oral rehydration solution. These products are packed with electrolytes which are minerals found in your body that balance fluid levels and maintain optimal hydration. While you can hydrate fast with regular water, focus on electrolytes.
Drinking plain water is an effective way to ensure you maintain hydration throughout the day and meet your daily fluid intake needs. Drinking before an after meals also helps your body absorb water, as you'll pair it with the essential nutrients that help you absorb water such as glucose and sodium.
“The sugar in the drinks … swish through the brain, you get the dopamine rewarding you, and then the effect of the dopamine surge is gone almost as fast as it arrived, leaving your brain wanting more,” Wenk said. In fact, one review concluded that sugar can even be more rewarding and attractive than cocaine.
Even one or two colas a day could increase your risk of type 2 diabetes by more than 20%. Sugar intake is linked to high blood pressure, high cholesterol, and excess fat, all of which increase the risk of heart disease. Colas and other sugary drinks have been linked to an increased risk of pancreatic cancer.
Within 40 minutes, the body has absorbed all of the caffeine from the cola. This caffeine causes the pupils to dilate and the blood pressure to increase.
In conclusion, drinking soda every day can have negative effects on your body, including weight gain, increased risk of diabetes, tooth decay, dehydration, and increased risk of heart disease. Choosing filtered water as an alternative is a great way to stay hydrated and promote overall health and wellness.
In most cases, water is the perfect beverage for staying hydrated. However, drinking only water for an extended period of time is bad for your health. Not only does it lead to poor fluid balance, it can cause long term health conditions.
People who don't drink enough water every day are at greater risk of kidney stones, problems with their heart valves and some kinds of cancer. Even minor dehydration can affect physical and mental performance. Drinking water is also essential for the health of your mouth.