From diabetes and obesity to liver disease and weakened bones, the consequences of excessive cold drink consumption are far-reaching and alarming. It’s time to rethink our beverage choices and prioritize our health.

In the modern age of convenience, cold drinks have become a staple in the daily routines of millions of people worldwide. Whether it’s grabbing a can of soda during lunch, reaching for a sugary energy drink to combat fatigue, or sipping a chilled cola on a hot summer’s day, these beverages are often considered a refreshing and harmless indulgence. However, beneath the fizz and the sweet taste lies a darker reality—cold drinks, while enjoyable, carry serious health risks that can lead to long-term consequences for individuals and society at large. As the consumption of cold drinks rises globally, it’s critical to unpack the health risks they pose and understand the serious problems that may be brewing within each bottle or can.

The most glaring concern with cold drinks is their extraordinarily high sugar content. Most sodas and sugary beverages are loaded with added sugars, typically in the form of high-fructose corn syrup or sucrose, making them calorie-dense without offering any real nutritional value. A typical 12-ounce can of soda contains anywhere between 35 to 40 grams of sugar, equating to about 9 to 10 teaspoons of sugar per serving. The World Health Organization (WHO) recommends that adults limit their daily intake of added sugars to about 25 grams (or 6 teaspoons) to maintain health, meaning just one can of soda can far exceed the suggested daily limit.

The human body is not designed to handle such large quantities of sugar in liquid form, and consuming cold drinks regularly has been shown to cause serious metabolic disturbances. Sugary drinks cause rapid spikes in blood glucose levels, triggering the release of insulin to manage the sudden influx of sugar. Over time, repeated consumption of high-sugar beverages can lead to insulin resistance, a condition where the body’s cells no longer respond properly to insulin. This is a precursor to type 2 diabetes, a chronic condition that has become a global epidemic, closely tied to the rising consumption of cold drinks. In fact, studies have consistently shown that individuals who drink sugary beverages regularly are at a significantly higher risk of developing type 2 diabetes than those who do not.

In addition to contributing to diabetes, cold drinks are a major driver of the obesity crisis, which affects millions worldwide. Sugary beverages are a perfect storm of high-calorie content with low satiety. Unlike whole foods, which contain fibre and nutrients that contribute to a feeling of fullness, cold drinks are essentially empty calories. This means that people can easily consume large quantities of these beverages without feeling full, leading to overconsumption of calories and subsequent weight gain. This is particularly concerning in children and adolescents, who are often the primary consumers of sugary drinks and are at a higher risk of developing lifelong unhealthy eating habits.

Obesity is a known risk factor for a host of chronic diseases, including cardiovascular disease, certain types of cancer, and metabolic syndrome—a cluster of conditions that include high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels. These conditions significantly increase the risk of heart disease and stroke, which remain the leading causes of death globally. The role of sugary cold drinks in promoting obesity and its associated health risks cannot be overstated. In recent decades, numerous studies have drawn direct links between the regular consumption of these beverages and rising rates of obesity across different age groups and populations.

Another serious health concern linked to cold drink consumption is its impact on liver health, particularly in the development of non-alcoholic fatty liver disease (NAFLD). NAFLD occurs when fat builds up in the liver, leading to inflammation and potential liver damage. Although traditionally associated with alcohol abuse, NAFLD has become increasingly common in people who consume large amounts of sugary beverages. The liver processes fructose, a sugar commonly found in cold drinks, differently from glucose, and excessive fructose intake can overwhelm the liver’s capacity to metabolize it. Over time, this can lead to fat buildup in liver cells, contributing to the progression of NAFLD. Alarmingly, NAFLD often presents no symptoms in its early stages, meaning that by the time it is diagnosed, significant liver damage may have already occurred.

The role of cold drinks in contributing to poor oral health is well documented, and the effects are particularly evident in children and teenagers. The high sugar content in cold drinks creates an ideal environment for harmful bacteria in the mouth to thrive. These bacteria feed on the sugars and produce acids that attack the enamel—the hard, protective outer layer of teeth. This acid erosion is the leading cause of tooth decay and cavities. Moreover, the acidic nature of many cold drinks, especially those that are carbonated, further accelerates the erosion of tooth enamel, even in the absence of sugar. Once tooth enamel is damaged, it cannot regenerate, leaving teeth vulnerable to decay, sensitivity, and, ultimately, tooth loss.

In young children, who may consume cold drinks as a regular part of their diet, the risk of developing early childhood cavities is high. Poor oral health in childhood often sets the stage for a lifetime of dental problems, and in severe cases, can lead to infections that affect overall health. Furthermore, as more sugary drinks are consumed in place of healthier options like water or milk, children miss out on important nutrients, such as calcium, that are essential for developing strong teeth and bones.

Caffeine is another ingredient commonly found in many cold drinks, especially in colas and energy drinks. While moderate caffeine intake is generally safe for most people, the excessive consumption of caffeinated beverages can lead to a range of health issues. Caffeine is a stimulant that affects the central nervous system, increasing heart rate and blood pressure. For people who are particularly sensitive to caffeine or consume it in large quantities, this can lead to symptoms such as restlessness, anxiety, insomnia, and heart palpitations. Moreover, caffeine is mildly addictive, and frequent consumers of caffeinated cold drinks may develop a dependence, experiencing withdrawal symptoms such as headaches, irritability, and fatigue when they reduce their intake. Another less commonly discussed but equally concerning effect of cold drinks is their impact on bone health.

Many sodas, particularly colas, contain phosphoric acid, which can interfere with the body’s ability to absorb calcium—a mineral crucial for maintaining strong bones. Over time, regular consumption of phosphoric acid-rich sodas can lead to a reduction in bone mineral density, increasing the risk of osteoporosis and fractures. This is especially concerning for women, particularly postmenopausal women, who are already at a higher risk for osteoporosis. In younger people, especially teenagers and young adults, the habit of consuming soda in place of milk or other calcium-rich beverages can have long-term negative effects on bone health, increasing their risk of fractures later in life. Even diet sodas, which are marketed as a “healthier” alternative to regular sugary drinks, come with their own set of risks. While these beverages contain artificial sweeteners like aspartame or sucralose instead of sugar, studies have raised concerns about their long-term effects on metabolism and overall health. Some research suggests that artificial sweeteners may interfere with the body’s ability to regulate blood sugar and may even increase cravings for sweet, high-calorie foods, potentially leading to weight gain. Moreover, artificial sweeteners may disrupt the gut microbiome, the collection of bacteria and other microorganisms in the digestive tract that play a crucial role in digestion, immunity, and overall health. Alterations to the gut microbiome have been linked to a wide range of health problems, including obesity, diabetes, and gastrointestinal disorders.

The issue of dehydration is another hidden problem with cold drinks. Although they are liquids, many cold drinks, particularly those with caffeine, act as diuretics, increasing urine production and promoting fluid loss from the body. People who rely on sodas and energy drinks as their primary beverages may not be adequately hydrating themselves, especially if they are not consuming enough water. Chronic dehydration can lead to a range of health problems, including kidney stones, urinary tract infections, and impaired cognitive function. In extreme cases, dehydration can lead to kidney damage, particularly in individuals who already have preexisting kidney conditions.

Despite these alarming health risks, the consumption of cold drinks continues to rise, driven by aggressive marketing campaigns, easy availability, and cultural habits that promote sugary beverages as part of daily life. As awareness grows around the dangers of excessive cold drink consumption, it is important for both individuals and public health officials to take action. Governments and health organizations have a role to play in regulating the sale and marketing of these beverages, particularly to vulnerable populations like children. In some countries, taxes on sugary drinks have been implemented as a way to reduce consumption, and public awareness campaigns have been launched to educate people about the health risks.

On an individual level, reducing or eliminating cold drinks from the diet in favour of healthier alternatives is a simple but powerful step toward better health. Drinking water, herbal teas, and natural fruit juices can provide hydration without the added sugars, artificial sweeteners, and other harmful ingredients found in cold drinks. Replacing sugary drinks with water not only benefits physical health but also helps to reduce the environmental impact associated with the production and disposal of plastic bottles and cans.

We can say at the end that, while cold drinks may offer a momentary sense of refreshment, their long-term impact on health is deeply concerning. From metabolic disorders like diabetes and obesity to dental decay, liver disease, and weakened bones, the risks associated with frequent cold drink consumption are serious and far-reaching. Even diet sodas, often seen as a healthier alternative, carry potential health hazards.

As the evidence continues to mount, it becomes increasingly clear that the benefits of cutting back on cold drinks far outweigh the fleeting pleasure they provide. As society grapples with the growing burden of chronic diseases linked to lifestyle choices, making healthier beverage choices can have a profound impact on personal and public health. By understanding the risks and making informed decisions, individuals can protect themselves from the silent but significant dangers of cold drink consumption.

The writer is Editor-in-Chief of the Assamese e-magazine SAMPROTIK

By Himangshu Ranjan Bhuyan

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Himangshu Ranjan Bhuyan