What Happens To Your Body If You Drink More Than Two Sodas A Day

From billboards to vending machines to gas station checkout lines, soft drinks are almost always within reach no matter where we are. According to findings of a Gallup poll published in 2012, 48% of people in the U.S. reported drinking one or more glasses of soda every day, with 7% of these individuals saying they drink as many as four or more glasses daily. While these rates have progressively dropped over the years — Statista wrote in 2017 that 28% of Americans reported daily consumption of soft drinks — many people still make soda a regular part of their day. However, research shows that drinking upwards of two sodas on a daily basis may increase one's risk of mortality.

In a 2019 longitudinal study published in JAMA Internal Medicine involving over 450,000 people across different regions of Europe, researchers examined whether drinking sugar-sweetened and artificially-sweetened soft drink beverages influenced all-cause death and cause-specific mortality rates based on frequency of consumption. Here's what they discovered.

The research findings showed that people who consumed at least two approximately 250-milliliter glasses of total soft drinks, sugar-sweetened soft drinks, and/or artificially sweetened soft drinks every day had an increased risk of death compared to those who drank less than one glass of soda monthly (via JAMA Internal Medicine). More specifically, individuals who consumed two or more glasses of artificially sweetened sodas on a daily basis stood at a greater risk of circulatory disease-related deaths. A link was also seen between digestive disease mortality and participants who drank one or more glasses of sugar-sweetened soft drinks every day.

Similar findings were detailed in a 2022 study conducted by the American Cancer Society regarding the negative effects of soda consumption on the body. Compared to individuals who were non-sugar-sweetened-beverage-drinkers, it was found that people who drank at least two sugar-sweetened beverages every day were more susceptible to obesity-related cancers, and at greater risk of dying from colorectal and kidney cancers, specifically. In both studies, the researchers highlighted the importance of raising public awareness about the risks of consuming soda and other sweetened drinks on a regular basis along with the need for health campaigns encouraging minimal soda consumption.

Experts cite the high sugar content of these beverages as the main culprit behind these adverse health outcomes and the potential increased risk of death. "Unfortunately, Americans exceed recommended limits on sugar consumption by the U.S. Dietary Guidelines, and sugar-sweetened beverages are known risk factors for weight gain, overweight, and obesity," lead author of the American Cancer Society study Dr. Marjorie McCullough stated in a press release. Researchers from the JAMA Internal Medicine study also note that sugar-sweetened soft drinks spike blood sugar levels, which may increase the risk of insulin resistance and inflammation.

The American Heart Association (AHA) reports that children and young adults alike are ingesting approximately 17 teaspoons of added sugar per day. Yet the recommended daily limit for men is no more than 9 teaspoons (36 grams) and up to 6 teaspoons (25 grams) for women. When zooming out to examine the bigger picture, this excess intake amounts to roughly 60 pounds of added sugar consumed every year. Landing us beyond the recommended daily limit, a standard 12-ounce can of Coke contains 39 grams of sugar, according to Coca-Cola. Although the company offers smaller-sized cans to cut down on sugar content, it's generally advised to limit soda consumption in order to maintain our health in the long run. This includes sodas promoted to have fewer calories since research shows mixed results as to whether diet soda is really any better than regular soda.