The majority of Americans report drinking at least one sugar-sweetened beverage every day. All that soda isn’t so sweet for our health, however. These sugary drinks have been linked to health concerns such as obesity, type 2 diabetes, and heart disease.
That means cutting back is a worthy goal—one that more Americans appear to be adopting. Research has shown that heavy consumption of sugar-sweetened drinks in the U.S. has declined significantly in the last two decades.
But what actually happens to your body when you stop drinking soda every day? Here’s what to expect—plus, experts’ suggestions on how to actually make it happen.
Separating yourself from the sweetness of soda might be difficult at first.
While sugar isn’t really considered addictive in the way that other substances are, sugar has a significant effect on the dopamine system. Sodas usually contain lots of sugar, and some research has suggested that removing sugar from your diet could lead to anxious or depressive behaviors, almost like a withdrawal.
Most sodas also contain caffeine, so ditching them could cause a few days of fatigue, headaches, or a general “sluggish” feeling, said Dariush Mozaffarian, MD, DrPH, MPH, cardiologist and director of the Food Is Medicine Institute at Tufts University.
However, Mozaffarian told Health, these issues should “quickly pass.”
A regular soda habit causes a “sugar rush” that leads to a temporary burst of energy, then a metabolic crash one to two hours later. “This can drain energy, concentration, and mood, and increase hunger, leading to snacking and overeating,” Mozaffarian explained.
But cutting out soda avoids that crash, he said, and may help people have better focus, more energy, and fewer food cravings—all within just a couple days of ditching the drink.
One other area where you might quickly notice a difference after cutting out soda? Your digestive tract.
“Some people may feel less bloating, as soda can contribute to gas buildup in the digestive system,” Qianzhi Jiang, PhD, RDN, LDN, family dietitian and founder of The Nutrition Changer, told Health.
The longer you go without soda, the more health benefits you may experience. That includes significant changes to your metabolism.
Numerous studies—including one co-authored this year by Mozaffarian—have linked consumption of sugar-sweetened beverages to both the risk of developing type 2 diabetes and poorer outcomes for people who already have diabetes.
That means a few weeks or months without drinking soda could help keep your blood sugar at healthier levels.
Even if your soda of choice is diet, giving it up could make a difference. A small study presented in June at a meeting of the American Diabetes Association found that women with type 2 diabetes who replaced diet soda with water after meals had better glycemic control and were more likely to experience diabetes remission.
Depending on how many calories you previously consumed from soda, you could see significant weight loss from nixing it.
A 2023 study found that drinking sugary beverages such as soda promoted higher body mass index (BMI) and body weight in both children and adults.
“Sugar-sweetened beverages are usually high in empty calories, meaning that they provide calories without many nutrients to support bodily functions,” Jiang said. “When cutting out these beverages, you may expect to see lower caloric intake and better weight management.”
Of course, “it’s overall daily caloric intake that matters most,” added Monica Amburn, RDN, LDN, senior director of food and nutrition at the International Food Information Council. “Eliminating soda does not guarantee weight loss if you are still consuming more calories than you are burning.”
Going without soda could also help you see better skin, Jiang said, since research shows refined sugars may be harmful for skin health. Plus, according to 2019 research, drinking soda daily was linked to a greater risk of moderate-to-severe acne in teenagers.
When your soda breakup is months (or even years) behind you, you’ll be reaping the benefits of chronic disease prevention.
In 2019, European researchers found that having at least two glasses of soda daily raised participants’ risk of early death.
And Mozaffarian’s 2025 study revealed that sugar-sweetened beverages contributed to the global burden of type 2 diabetes and heart disease—to the tune of millions of new cases per year.
Essentially, flooding the bloodstream with sugar from soda causes “metabolic havoc,” he said, leading to spikes in insulin, new synthesis of fat, and other negative effects.
“Over time, this leads to visceral fat (fat around the gut organs), insulin resistance, weight gain, inflammation, and eventually diabetes and other metabolic diseases,” Mozaffarian explained.
On the flip side, cutting back or eliminating soda could help keep these effects at bay, ultimately reducing the risk of metabolic diseases.
Long-term slashing of soda could be good for your brain health, too—a 2017 study found a link between consuming artificially-sweetened drinks and a higher risk of stroke and dementia.
If you’re looking to dial down your soda drinking, you don’t have to go completely cold turkey all at once, swapping every can for plain water. To really break your soda habit, try these tips for gradual reduction and replacement:
- Try a smaller cup. To start, reduce your soda portions gradually, Jiang recommended. Serve yourself using a small cup, rather than a large glass.
- Choose another fizzy drink. “Consumers have almost unlimited flavor and fizz options to choose from today,” Amburn told Health. Consider an alternative like zero-calorie flavored sparkling water or lower-sugar kombucha.
- Read labels. Some alternative sodas are still quite high in sugar, so read labels to know what you’re getting.
- Make a fruity concoction. For flavor without hefty added sugars, Jiang suggested diluting 100% fruit juice with water.
- Tote your own water. If you’ve got a water bottle handy, you’ll always have a beverage nearby—no need to grab a soda when you’re out and about.
