What Happens If You Drink Soda Every Day? WHO Warns Of Risks

Drinking sugary soft drinks daily increases the risk of obesity, diabetes, and cardiovascular problems, warn international organizations such as the World Health Organization (WHO) and the Pan American Health Organization (PAHO). These institutions reiterate that the frequent consumption of these beverages is a major public health concern worldwide.

According to the WHO, added sugars should not exceed 10% of daily calories, equivalent to approximately 50 grams in a 2,000-calorie diet. A regular 355 ml glass of soda can contain between 35 and 40 grams of sugar, which represents more than 70% of the maximum recommended amount.

Eating more than one serving a day can easily lead to excess sugar, increasing the risk of obesity, type 2 diabetes, cardiovascular disease, non-alcoholic fatty liver disease, and tooth decay.

In addition to their high sugar content, many soft drinks contain caffeine, artificial colors, and acids that, over time, can damage tooth enamel and irritate the stomach. Although there’s no “safe” amount for everyone, health experts advise limiting consumption to one small can (250 to 355 ml) per week, especially if they’re sugary versions.

For those who can’t avoid them completely, it’s suggested to opt for sugar-free or sweetener-based options. However, excessive consumption of these alternatives can also cause side effects, such as changes in the gut microbiota and alterations in the perception of natural sweetness.

For people with insulin resistance or a history of metabolic diseases, the recommendation is to completely avoid sugary soft drinks and prioritize healthy options such as plain water, sugar-free infusions, or mineral water. For children and adolescents, experts suggest minimizing—or eliminating—their intake of these beverages due to their greater vulnerability to the effects of sugar.

While an occasional soft drink doesn’t pose a serious risk, daily or large amounts of it can have serious health consequences. Choosing water as your main beverage, reserving soft drinks for special occasions, and reading the nutrition labels on bottled teas or processed juices—which can also contain high amounts of sugar—are key steps toward healthy hydration.