For many people, grabbing a cold soda is a daily habit. It’s refreshing, fizzy, and offers a sweet burst of flavor that’s hard to resist. But what if that innocent-looking can of soda is doing more harm than you realize? While an occasional soda might not wreck your health, making it a regular part of your routine can take a serious toll on your body.

Let’s break down eight negative effects soda can have on your health—and why you might want to think twice before cracking open your next can.

1. It Contributes to Weight Gain

Soda is loaded with added sugars and offers zero nutritional value. A single can often contains more sugar than you should have in an entire day! The problem is, the liquid sugar in soda doesn’t satisfy hunger the way solid food does. You can drink hundreds of extra calories without feeling full, which makes it easy to overconsume.

Research has consistently shown that people who drink sugary sodas daily are at a higher risk of gaining weight and becoming obese. One study found that sugary drinks are a major contributor to the obesity epidemic, particularly because they provide what experts call “empty calories.”

2. It Can Weaken Your Bones

When it comes to bone health, soda—especially colas—gets a bad rap. One reason is the phosphoric acid found in many sodas. While some believed it interferes with the body’s ability to absorb calcium, the bigger issue seems to be what you’re not drinking when you reach for soda instead of milk or other calcium-rich drinks.

Over time, if your diet lacks enough calcium, your bones can become weaker and more brittle. Kids and teens are particularly vulnerable because they’re still building bone mass. Choosing milk or fortified plant-based beverages over soda can help protect your bones in the long run.

3. It Raises Blood Sugar and Increases Diabetes Risk

Drinking soda leads to sudden spikes in blood sugar levels. Over time, these sugar rushes can cause insulin resistance, a major risk factor for developing type 2 diabetes.

A single can of soda each day may raise your chances of developing diabetes. One study found that for every additional 150 calories of sugar people consume daily—roughly the amount in one soda—their risk of diabetes jumps by 1.1%. That’s a steep price to pay for a sweet treat!

4. It Can Cause Fat to Build Up in Your Liver

Most sodas are sweetened with high-fructose corn syrup, and fructose is processed differently in the body than other sugars. It goes straight to your liver, where it can be turned into fat. Over time, this fat can build up and lead to non-alcoholic fatty liver disease (NAFLD).

NAFLD can cause serious health issues down the line, including liver inflammation, scarring (cirrhosis), and even liver failure. Reducing your soda intake—or cutting it out altogether—can go a long way in keeping your liver healthy.

5. It Damages Dental Health

Ever wonder why your dentist warns you about soda? It’s not just the sugar. Soda is highly acidic, thanks to ingredients like phosphoric acid and carbonic acid. These acids weaken and erode the enamel that protects your teeth.

On top of that, the sugar in soda feeds bacteria in your mouth, which produces even more acid. This double whammy leads to tooth decay, cavities, and gum disease. Over time, regular soda drinkers are more likely to suffer from dental infections and may even end up needing costly dental procedures.

6. It Increases Your Risk of Heart Disease

Heart health is another area where soda does you no favors. Drinking sugary beverages regularly has been linked to increased blood pressure and higher levels of LDL cholesterol—the “bad” cholesterol. Both of these factors can increase your risk for heart disease and stroke.

Studies have shown that drinking just one sugary soda a day can raise your chances of having a heart attack or dying from cardiovascular disease by about 20%. If you’re serious about protecting your heart, it’s worth considering healthier drink choices.

7. It Raises the Risk of Developing Gout

Gout might seem like a condition from the past, but it’s surprisingly common today. One reason? Sugary drinks like soda. Fructose increases the production of uric acid in the body, which can lead to painful gout flare-ups.

Women who drink sugary beverages regularly are at a 75% higher risk of developing gout. Men aren’t far behind, with their risk jumping nearly 50%. Cutting back on soda can help reduce those odds significantly.

8. There Are Much Healthier Alternatives

It’s not all bad news! If you’re ready to kick your soda habit, there are plenty of better options out there. Swap soda for calcium-rich drinks like milk or fortified almond milk. These help protect your bones and provide essential nutrients.

If you love the fizzy feeling of soda, try sparkling water or mineral water instead. Some mineral waters are rich in calcium and magnesium, offering benefits without the sugar or acids. Herbal teas, flavored water, or even just plain water with a squeeze of lemon can satisfy your thirst without harming your health.

Bottom Line: Is Soda Really Worth It?

At the end of the day, soda may taste great in the moment, but it brings a long list of potential health problems. From weight gain and diabetes to weakened bones, heart issues, and liver damage, the risks just aren’t worth it.

Making small changes—like cutting back on soda and replacing it with healthier drinks—can lead to big improvements in your overall health. Your body will thank you for it!