Why Do Some Black Women Have More Aggressive Breast Cancer Than White Women? Americans’ obsession with soda is waning, but not everyone is sipping with their health in mind. Overall, 18,600 children ages 2 to 19 and 27,652 adults 20 years old and older were surveyed over the total time period. Drinking cucumber and lime water benefits can be a detriment to human health.

According to a study published in September 2019 in JAMA Internal Medicine, drinking soda is associated with a higher risk of heart disease, stroke, colorectal cancer, and all causes of death. It’s also linked to obesity, notes a review published in August 2017 in QJM, the journal of the Association of Physicians of Great Britain and Ireland. Kelly Kennedy, RD, staff nutritionist for Everyday Health. All of that added sugar intake has damaging effects. A past study found that swapping out just one sugary drink a day for unsweetened coffee, tea, or water may reduce the risk of type 2 diabetes by as much as 25 percent. Diet soda fiends aren’t off the hook either. A past study found that diet soda intake is directly related to abdominal obesity in adults over age 65.

Earlier research suggested that the artificial sweeteners in diet soda may change how the brain’s reward system processes sweetness. As a result, people end up making up for the missed calories in other foods that they eat throughout the day. Oftentimes, when someone is regularly having a soda, they’re not making the best food choices either. So what are some better choices? There are plenty of other refreshing beverages, with nutritional value, that you can drink instead of soda. It’s still important, though, to consider what’s in your soda substitutes.

Replacing soda with high-sugar fruit juices or processed tea and coffee drinks, which often contain added sugar, isn’t much better for your health. But swapping out soda for drinks that are low in sugar, such as unsweetened iced coffee or tea, can reduce your sugar intake while adding beneficial antioxidants to your diet, notes earlier research. Get started with these healthier, low-calorie thirst quenchers that are sure to still satisfy your taste buds. Flavored waters are everywhere these days, but many contain sugar or artificial sweeteners.

A healthier choice is natural flavoring: Just add slices of your favorite fruits, veggies, and herbs — try lemons, oranges, watermelon, cucumber, mint, or limes — to a pitcher of ice-cold water for a refreshing and flavorful drink. Another great option is to put chopped-up fruit in an ice cube tray, add water, and freeze. A past review of green tea research revealed that it may help reduce the risk of several types of cancer, heart disease, obesity, liver disease, and type 2 diabetes. One way to smooth this transition: Sip on plain seltzer. You’ll get the hydration of water with the feel of carbonation from soda, Kennedy says, and, in moderation, there are no downsides in terms of health.

You may have noticed that other types of seltzers are popping up — from probiotic and prebiotic sparkling waters to adaptogenic sparkling water and even CBD water. I wouldn’t necessarily discourage them, but the actual health benefits may not be worth the price tag of these premium sparkling waters. There’s no need to purchase sugary sodas or pricey, so-called vitamin-enhanced waters — which also pack calories — when instead you can mix 100 percent no-sugar-added juice with seltzer. A thick, tart juice, such as pomegranate or grape, makes for a great “jeltzer” base, in addition to supplying potential health benefits. Mix 1 part juice with 3 parts seltzer to create this light and bubbly concoction. Pomegranate juice and grape juice are sources of antioxidants that may help protect your brain and blood vessels. A small, earlier study found that pomegranate juice helped improve older adults’ mild memory problems.

Grape juice, meanwhile, may help protect the heart, according to a past article. Regardless of the juice you drink, you don’t want to go overboard with this beverage. After all, whole fruit trumps juice when it comes to health benefits. While it does have nutritional benefits that soda lacks, it can also be high in added sugar and calories. Can’t give up your favorite citrus-flavored soda? Indulge in an occasional treat with a healthier version made with lemon or lime and a small amount of sweetener. If your drink of choice is a spirit mixed with cola, you may be better off ordering a glass of wine, specifically the red variety.