Cracking open a chilled can of your favorite fizzy beverage can be a refreshing afternoon pick-me-up. However, sipping on carbonated drinks regularly may not be as innocuous as you might think. A study collected data from almost 27,000 individuals all around the world and found that folks who reported drinking carbonated drinks, both sugar-sweetened and artificially sweetened ones, had a 22% higher risk of stroke. And the risk was even higher for people consuming two or more fizzy drinks per day. 

Stroke is the leading cause of disability in the U.S.—but according to the American Heart Association, it’s largely preventable. A stroke occurs when blood flow is restricted to part of the brain due to a clot or when a blood vessel ruptures. Your risk of having a stroke is dependent on a variety of factors, including genetics. However, your diet and overall lifestyle also play a major role in stroke prevention. 

So, what does this mean for your fizzy drink habit? To help navigate your beverage options, registered dietitians share what they think you should know about carbonated drinks and your risk of having a stroke.  

Why Fizzy Drinks May Increase Your Risk of Having a Stroke 

They May Contain Added Sugars

There’s no denying the popularity of sugary beverages. From soda pop to flavored coffee drinks, nearly 50% of U.S. adults drink at least one sugar-sweetened beverage per day. According to Stacey Woodson, M.S., RDN, LDN, a registered dietitian based in Philadelphia, this is concerning, as sipping on all that added sugar is linked with an “increased risk of metabolic syndrome, obesity, elevated blood pressure and diabetes. These conditions can impact vascular health, increasing the risk of stroke,” she says. What’s more, research shows that sweetened beverages may be more likely to increase your stroke risk than other sources of added sugar, like desserts.

When it comes to exactly how much added sugar is too much, there isn’t a clear-cut answer. However, health organizations agree that it’s important to limit your intake of added sugars, especially those found in sweetened beverages. “The American Heart Association recommends limiting your added sugars to 6% or less of your total calories per day. This is about 6 teaspoons a day for women and 9 teaspoons for men. [For reference,] a 12-ounce can of soda generally contains about 10 teaspoons of added sugar,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC., In other words, just one sugar-sweetened soda provides more added sugar than you should have in a day. 

Before you swap your regular can of pop for an artificially sweetened one, it’s worth noting that studies haven’t found this swap to reduce your risk either. Overall, more research is needed on soda—both regular and diet—to reach firm conclusions. In the meantime, it’s best to stick with water or naturally flavored drinks.

It’s worth noting that the study doesn’t mention whether consumption of unsweetened carbonated drinks, like seltzer water, carries the same potential risks.

They May Contain Caffeine

Rather than brewing another cup of coffee, many people turn to fizzy drinks to provide a convenient midmorning or afternoon pick-me-up. For most healthy adults, consuming up to 400 milligrams of caffeine per day is considered safe. However, drinking more than this could have unintended consequences for your vascular health. 

In the study mentioned earlier, drinking more than 4 cups of coffee increased the risk of having a stroke by 37%. People with high blood pressure should be especially cautious when it comes to caffeine, as one study found that folks with hypertension who consumed 200 to 300 mg of caffeine per day, the amount in about 2 cups of coffee, had an increased risk of dying from a heart attack or stroke. 

While most caffeinated sodas contain less caffeine than 1 cup of coffee—33 grams versus 96 grams, respectively—the caffeine can add up if you’re drinking more than one 12-ounce can per day. Carbonated energy drinks are also popular, offering just as much, if not more, caffeine per serving than a cup of coffee. Depending on your health status, you may not need to avoid caffeinated beverages completely. Instead, simply be mindful of how much caffeine you’re getting throughout the day.

They May Lead to Weight Gain

Sugar-sweetened beverages typically provide 140 calories or more per serving, depending on the drink. Because these liquid calories often aren’t as satiating as those from food, they can contribute excess calories and, over time, lead to weight gain. According to the World Stroke Organization, having overweight or obesity increases your risk of stroke by 22% or 64%, respectively.

Switching to diet soda or other artificially sweetened drinks may sound like a simple solution. However, research shows that long-term use of artificial sweeteners may increase your risk for obesity. Plus, drinking fizzy beverages is associated increased risk of stroke, regardless of whether it’s sweetened with sugar or an artificial alternative., 

Tips to Lower Your Stroke Risk 

Lowering stroke risk requires a multifactorial approach. Besides choosing healthier beverages, like water, herbal tea or unsweetened fruit juice, consider other aspects of your lifestyle that could use some adjustment as well. Here are a few tips to help reduce the chance of having a stroke.

• Eat a Balanced Diet: “Ensure you have a balanced diet that’s nutrient-dense. Try to aim for a diet that’s rich in whole foods such as whole grains, fruits, vegetables, healthy fats and lean protein sources,” says Umo Callins, M.S., RD, CSSD, a sports performance and wellness dietitian. Eating patterns like the DASH diet and Mediterranean diet are helpful blueprints for what a heart-healthy diet can look like. 
• Reach for Potassium-Rich Foods: “The majority of the population is falling short of meeting the recommendations for potassium intake, which is 2,600 mg a day for women and 3,400 mg a day for men. Studies show that higher intake of potassium in the diet may lower your risk of stroke,” says Kolesa. Examples of high-potassium foods include bananas, potatoes, oranges, salmon and white beans. 
• Move More: Spending most of your day sitting can increase your risk of stroke by as much as 44%. To reduce the chance of having a stroke, the key is moving more throughout the day. Whether you park farther away, take the stairs or incorporate “exercise snacks,” find ways to keep your body moving more and sitting less. 
• Stop Smoking: Smoking damages heart and blood vessels and is one of the main risk factors for having a stroke. Because quitting isn’t easy, it’s a good idea to reach out to a health care professional or local health department for resources, like tobacco cessation programs, rather than doing it on your own. 
• Limit or Avoid Alcohol: Alcohol consumption is another important risk factor. As much as possible, try to limit your intake and opt for one of these nonalcoholic beverages instead. 

The Bottom Line

Enjoying an occasional sugar-sweetened or artificially sweetened fizzy drink is unlikely to make or break your vascular health. However, to reduce your stroke risk, research suggests that it’s time to rethink enjoying these beverages on a daily basis. Instead, stay hydrated with better-for-you options, like plain water, herbal tea, unsweetened fruit juice or milk. Sparkling waters that are free from added sugars and artificial sweeteners may also be a good option, though it’s unclear from the study whether they carry the same potential risks.

It’s also important to address other lifestyle factors that may be placing you at an increased risk of stroke, including your diet, activity level, smoking habits and alcohol intake. Remember, strokes can happen to adults of any age, so there’s no better time than now to prioritize your health.