Replace sugary drinks with water
Replacing sweetened drinks reduces free sugar exposure and supports metabolic and dental health.
The number, drawn
Why it matters
Sugary drinks deliver substantial sugar with little nutritional value. A meta analysis linked each additional daily serving to 13% higher type 2 diabetes incidence after accounting for body fat. This association supports making water the default, but does not prove that one swap cuts your risk by that amount.
How to do it
- Swap a routine soda, sweetened tea or energy drink for water.
- Order coffee or tea without sugar or syrup.
- Keep cold water or unsweetened sparkling water easy to reach.
- Check the whole container's label, since a bottle may hold several servings.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Pick the sugary drink you have most often and choose its next replacement: tap water or plain sparkling water.
5 minutes
Check the label of your usual drink, including servings per bottle; compare it with an unsweetened alternative.
15 minutes
Set up tomorrow's drink swap: fill a clean water bottle, chill it if you like, and choose an order without syrup for your usual cafe.
A plan
Change one drink habit
- Week 1: Replace one routine sugary drink with water; keep any prescribed fluid allowance.
- Week 2: Check sweetened coffees, teas and energy drinks for another easy swap.
- Week 3: Review which replacements you liked and make those your usual choices.
In real life
- Order your usual coffee without flavored syrup.
- Use plain sparkling water in place of lunchtime soda.
- Keep chilled water available instead of stocking sweetened drinks.
Watch out for
- Common mistakeDo not assume sports drinks or sweetened coffee contain little sugar: check the label or menu.
- Common mistakeDo not compare different serving sizes: calculate sugar for the amount you actually drink.
Trusted guides
Check usSources
- Evidence grade
- B Consistent large cohort studies, with some trial evidence.
- Basis
- 2015 meta analysis of prospective cohorts, supported by CDC guidance updated in 2026
- The number
- Each extra daily sugary drink serving linked to 13% higher type 2 diabetes risk (BMJ, 2015)
- Outcome
- type 2 diabetes incidence, observational association
- Comparison
- per additional daily sugary drink serving, adjusted for adiposity
- Tier 2 studyConsumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetesBMJ, 2015
- Tier 1 guidelineRethink Your DrinkCDC, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.