Nutrition

Cutting Back on Sugary Drinks: What the Research Says, and a 4-Week Challenge to Try

Sugary drinks are one of the simplest things to cut, which is why workplaces, schools and offices keep turning it into a group challenge. Here is what the research links them to, what changes when people switch to water, and a four-week plan you can run on your own or with a team.

By Nora Bennett, Supplement Labels & Wellness Writer · Reviewed by Mateo Foster · Updated November 9, 2026

Water with lemon, cucumber and mint in a pitcher and glasses, a swap for sugary drinks

What counts as a sugary drink

A sugary drink is any drink with added sugars. The Dietary Guidelines for Americans, 2025–2030, name sodas, fruit drinks and energy drinks, and the research below also counts sweetened iced teas and vitamin waters. Sweetened coffee drinks, lemonades and many sports drinks belong on the list too.

The Nutrition Facts label makes them easy to spot. Look at the Added Sugars line: the FDA says 20% of the Daily Value or more per serving is high, and 5% or less is low. The Daily Value for added sugars is 50 grams a day on a 2,000-calorie diet, and the FDA notes that sugar-sweetened drinks are one of the main sources of added sugars for most Americans.

The sugars naturally found in plain milk and whole fruit don't count as added sugars. The sugars in concentrated fruit juices used as sweeteners do.

Common sugary drinks in glasses: cola, fruit punch, orange soda, sweet tea, sports drink, iced coffee — Sodas, fruit drinks, sports and energy drinks, sweetened tea and sweetened coffee drinks all count. The Added Sugars line on the label shows how much is in each.

How much Americans drink

In national data from the CDC's National Center for Health Statistics, covering 2011 to 2014, about half of US adults had at least one sugary drink on a given day. On average, adults got 145 calories a day from them, about 6.5% of their daily calories. Men averaged 179 calories and women 113, and young adults drank the most: men ages 20 to 39 averaged 249 calories a day.

What the research links them to

Most of this evidence comes from large observational studies, which show a link rather than proof. Trials that changed how much people drank point the same way, and the 2025–2030 Dietary Guidelines now say plainly to avoid sugar-sweetened drinks.

Type 2 diabetes: a 2010 meta-analysis of 8 cohort studies with more than 310,000 people found that those who drank the most sugary drinks, most often 1 to 2 servings a day, had a 26% higher risk of developing type 2 diabetes than those who drank none or less than one a month.
Metabolic syndrome: in the same analysis, high intake was linked to a 20% higher risk.
Weight gain: a 2013 meta-analysis found that in adults, each extra daily serving was associated with about 0.12 to 0.22 kg (roughly a quarter to half a pound) of extra weight gain per year. In trials where adults were given sugary drinks to add to their diet, body weight rose by about 0.85 kg (almost 2 pounds) compared with control groups.

What happens when people swap them out

A 2024 meta-analysis pooled 6 randomized trials with 1,729 participants in which people replaced the sugary drinks they already drank with water, unsweetened drinks or diet drinks, and were followed for at least 6 months. On average, their body mass index fell by about 0.31 points compared with people who kept drinking sugary drinks, which the authors put at about 0.5 to 1 kg (1 to 2 pounds).

Two details matter. The benefit lasted only as long as the swap did: in the one trial that kept following people after the program ended, BMI drifted back toward where it started. And the average effect is modest. Each sugary drink you drop takes its calories out of every day, so people who drink several a day have the most to cut.

Water, diet soda or juice?

Small glass of orange juice beside water and fresh oranges, an alternative to sugary drinks — The guidelines say to keep 100% juice to small portions, or dilute it with water.

Unsweetened black tea and plain milk, everyday swaps for sugary drinks with no added sugars — The sugar naturally in plain milk doesn't count as added sugar, and tea or coffee stays sugar-free until you sweeten it.

Water first. The Dietary Guidelines recommend water, still or sparkling, and unsweetened drinks as your everyday choice.
Diet drinks as a stepping stone. The swap trials above counted diet drinks as a replacement, but the 2025–2030 guidelines also advise limiting low-calorie sweeteners such as aspartame and sucralose, so treat them as a bridge rather than the goal.
100% juice in small amounts. The guidelines say to drink it in limited portions or diluted with water.
Plain milk and unsweetened tea or coffee are fine options, since they have no added sugars unless you add them.

A 4-week sugary drink challenge

Cutting everything on day one works for some people. For most, a step-by-step plan is easier to stick with:

Sparkling water with lemon and mint replacing a glass of cola, one sugary drink swapped — Week 2: start with the drink you have out of habit rather than for pleasure.

Week 1, count: write down every drink with added sugar you have, without changing anything yet. Check the Added Sugars line on each label.
Week 2, swap one: replace one sugary drink a day, ideally the one you drink out of habit rather than for pleasure, with water, sparkling water or unsweetened tea.
Week 3, clear the house: stop buying sugary drinks for home and keep a filled water bottle or a pitcher in the fridge. Slices of lemon, cucumber or a few mint leaves add flavor without sugar.
Week 4, plan the hard moments: decide in advance what you'll order at restaurants, vending machines and the afternoon slump. If you still want juice, dilute it with water.
After week 4: look back at your Week 1 list and decide which drinks you'll keep as an occasional treat.

Doing it as a group

A challenge is easier when other people are doing it too. If you're running one at work, at school or in an office, keep it simple: set a start date, share a tracking sheet where people check off sugar-free days, put water instead of soda at meetings and events, and finish with a check-in on what was hard and what helped. Keep it voluntary and about the drinks, not about anyone's weight.

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FAQ

How much added sugar is too much?

The FDA's Daily Value for added sugars is 50 grams a day on a 2,000-calorie diet. The Dietary Guidelines for Americans, 2025–2030, go further: they say no amount of added sugars is recommended, and that one meal should contain no more than 10 grams.

Is diet soda a good replacement?

It can be a stepping stone. Trials that swapped sugary drinks for diet drinks or water both found modest weight benefits, but the 2025–2030 Dietary Guidelines also advise limiting low-calorie sweeteners, so water and unsweetened drinks are the better long-term choice.

Is 100% fruit juice a sugary drink?

Its sugars come from the fruit, so they aren't counted as added sugars. Still, the Dietary Guidelines say to drink 100% juice only in limited portions or diluted with water, and juice concentrates used to sweeten other drinks do count as added sugars.

Will I lose weight if I stop drinking soda?

Possibly, but don't expect a lot from that alone. A 2024 meta-analysis of 6 trials found that replacing sugary drinks led to an average of about 0.5 to 1 kg (1 to 2 pounds) less weight, and only while people kept it up. The more you drank before, the more calories you cut.

Are energy drinks sugary drinks?

Most regular ones are, and the Dietary Guidelines name them alongside sodas and fruit drinks as drinks to avoid. The FDA also notes that medical experts advise against energy drinks for children and teens because of their sugar and caffeine.

Sources

This guide is general information, not medical advice. Talk to your doctor before making changes to your diet, sleep or exercise routine.