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How Much Water Is In Soda? [Drinking Substitute]

how much water is in soda

We all know that Sodas are highly sweetened drinks that are full of sugars and other strange ingredients, many that are hard to pronounce. However, they do have some water, though it may be minimal.

which leads to the question

How much water is in soda?

Though sodas are not the greatest at rehydrating your body, the truth is that a full calorie soda is still 90% water.

A diet soda is typically 99% water.

The truth is, sodas are pretty much just water with other sweetener ingredients, ingredients dissolved within it that aren’t always all that healthy

I’ll cover some other sweetened waters and drinks so stick with me.

Is Flavored Water Healthier Than Soda

Is Flavored Water Healthier Than Soda

Just because it may have “water” in the name doesn’t mean something is good as actual water.

Store bought flavored waters are all sweetened in some way.

Just because it is technically “water” doesn’t mean it is any better than a soda.

One thing to remember is that how healthy a drink is depends on its ingredients.

Sodas are actually 90 percent water too.

Even the zero calorie options tend to have artificial sweeteners like aspartame or sucralose.

These same flavored waters also often have sodium and other ingredients that still aren’t great at the high levels they come with.

Can Flavored Water Make You Gain Weight?

Can Flavored Water Make You Gain Weight

Though they tend to have artificial sweeteners or unidentified natural sweeteners, flavored waters have become the gateway for some heavy soda drinkers to cut back.

The sparkling waters give the drinkers the bubbly feel of a soda without actually drinking a soda.

The problem with drinking things that are sweet can also lead to the drinker craving more sweet stuff.

This is what makes it so hard for the soda drinkers to actually cut back or quit drinking them.

With this being said, there is no real evidence or proof that flavored waters are counterproductive to your dieting plans.

As long as your waters do not actually contain sugar, flavored waters should not do any actual harm if you are trying to lose weight.

Bad Drinks For Dieting

If you are a heavy drinker when it comes to full calorie sodas, you probably think that you are fine dropping down to diet sodas.

This is where you would be wrong.

Diet sodas are actually not necessarily much better for you than regular ones.

Diet sodas may not have plain sugar in them, but they do still have empty calories and other products that aren’t great for your health.

One of these ingredients is carbonation.

The thing with carbonated drinks is that even many of the sparkling or flavored waters are carbonated.

Carbonation has been proven to increase the levels of the hormone Ghrelin.

Ghrelin is also known in the medical and scientific fields as the “hunger hormone”. Most of the time, this hormone is released by the stomach and it activates your appetite.

Usually, the hormone rises when your stomach is empty so when the gases from carbonated drinks cause it to increase, your body thinks you are hungry. This leads to you eating to fill that hunger.

However, these same experts are not completely convinced. The flaw in this study is that it did not take into thought other variations. These variations include a lack of exercise or unhealthy eating.

It is important to remember that stress, not enough or too much sleep, and many other factors can affect weight gain.

Other sugary drinks that are not great for losing weight are sports drinks that claim to be healthy.

They may be healthy, but usually only to those that are very physically active.

Sports drinks can actually set you back in your weight loss if you are not a person that has a high-intensity workout that lasts at least an hour every day.

Good Fruity Water

The best way to get water with some flavor is to just put fruit in your water.

Any type of fruit can be put in water and make it taste better than plain water.

Many people do not like the taste of or lack of taste that water has.

Putting cucumbers, lemons, strawberries, watermelon, any kind of fruit not only will help you get the health benefits of drinking water, but you can also get the added benefits of the fruit in the water.

Fruit it self is packed with the most natural form of sugar there is.

The misconception that gives the fruit a bad reputation is that all sugar is bad.

This just isn’t true.

Our bodies need an intake of sugar. Plus, the calories from the fruit are not just empty, but rather something that our body actually uses.

These calories are where we get a lot of the energy that our body uses to function every day.

The key is to remember that not all sugar is the worst thing in the world.

Water Alternatives

making flavored water an alternative to soda

Another alternative to water that won’t break your diet is juice spritzers.

These can be made by mixing seltzer water with a fruit juice.

Many people like to use cranberry and pomegranate juices.

This combination makes a bubbly drink that can help break up the monotony of drinking plain water every day.

Another great option for putting a little flavor in your day is green tea.

Green tea actually has a lot of healthy benefits.

It contains phytochemicals which have been studied and have been shown to have qualities to help prevent diseases.

Green tea has actual proof of lowering blood pressure, and cholesterol and improving blood flow. If you don’t particularly like green tea, just about any hot tea has its own perks to drinking it.

Though it may not seem like it, milk is actually an alternative that isn’t bad either. Skim milk actually only carries 90 calories.

The plus side to this is that milk is high in calcium, vitamin d, and protein.

These are all things your body needs to function.

Even if you are trying to lose weight, if you don’t have good balance of vitamins and minerals that your body needs, you won’t see any improvement.


When it comes down to it, almost any kind of drink will have some subjective good and bad to it.

All in all, the real answer is that it isn’t as easy as saying flavored waters are better than sodas.

Some flavored waters are actually just as bad as a full-calorie soft drink. 

The nasties are often well hidden

The best bet is to just add some real fruit slices (or pressed fruit) to your water, or make sure that whatever drink you are substituting for sodas has ingredients that are better than the soda. 

As I’ve said some waters have just as much sugar and sodium as any soda available – so be mindful and intentional with your consumption.