He Drank 7 Liters of Soda Every Day for 10 Years—Here’s What Happened

Imagine pouring two big soda bottles—every single day—into a container. Now imagine that container is your body. What would happen over time?

Most people wouldn’t dream of drinking seven liters of soda a day. But one man did. Not for a week, or even a year—for a full decade. He didn’t look like a risk-taker. He wasn’t chasing thrills or ignoring obvious dangers. He was just a guy with a job, a family, and free soda at work.

What started as a harmless perk turned into a habit so powerful it nearly shut down his organs. By the time he collapsed, his blood sugar had been sky-high for months, his muscles were breaking down, and his kidneys were giving out—all while he was still reaching for another can.

The truth is, while this story sounds extreme, the underlying biology isn’t. Even “normal” daily soda habits—just one or two cans—can slowly trigger the same internal damage. This case just happened to hit fast and hard. Most of the time, it creeps in quietly.

So what exactly happens inside the body when soda goes from occasional treat to daily routine? Let’s break it down.

How One Man’s Soda Habit Nearly Killed Him

BA was a 48-year-old father living what most would consider an ordinary life. No heavy drinking. No recreational drugs. No extreme lifestyle. But hidden in plain sight was a daily behavior that pushed his body to the edge of collapse: drinking seven liters of soda every day—for ten straight years.

The habit started innocently. At 30, BA landed a new job where the office kitchen offered unlimited free soda. Like many, he started with a can or two during the day. Then it became a reflex. One can turned into several. Several turned into liters. Eventually, it was the first thing he reached for when he woke up. His thirst never seemed quenched, and he found himself in the bathroom repeatedly—sometimes ten times within a couple of hours.

He began experiencing symptoms that would have raised red flags in isolation: fatigue, brain fog, stomach discomfort, shortness of breath, even slurred speech. But because these changes came on gradually, they were easy to ignore or misattribute. He didn’t consider soda to be the issue. Neither did his doctors—at least at first.

The first major incident happened when he collapsed at his desk and was rushed to the hospital. Blood tests revealed extremely high glucose levels, consistent with type 2 diabetes that had likely gone undiagnosed and unmanaged for months. He also had elevated blood pressure and high cholesterol. Doctors gave him standard lifestyle advice: improve your diet, exercise more. No one asked about his beverage habits—and BA didn’t volunteer them.

He attempted a partial fix, swapping in some diet sodas but keeping the volume high. After leaving his job, he began buying bulk packs of soda to maintain the habit at home. Then it happened again: he collapsed, this time unable to even stand upon waking. Frequent urination had returned, and he felt drained.

In the emergency room, his condition was far worse. Doctors discovered he had hypokalemia, a critically low level of potassium that can impair muscle function and trigger dangerous heart rhythms. He was also suffering from rhabdomyolysis, a condition where muscle tissue breaks down and leaks proteins into the blood—a direct threat to kidney function. And his kidneys were already failing.

Despite being given IV fluids, BA’s body kept producing massive amounts of urine—over 15 liters a day. It wasn’t just dehydration. His kidneys were dumping out electrolytes and wasting the potassium doctors were trying to replenish. And he still felt thirsty. So he called his wife to bring him something that would “really quench” his thirst: more soda.

That detail turned out to be the missing piece. A medical student noticed him sipping soda in the hospital and investigated further. The sugar and caffeine were driving the exact conditions that were threatening his life. The sugar caused constant spikes in blood glucose and impaired his kidneys’ ability to reabsorb water. The caffeine blocked key hormonal signals that help the body retain fluids and electrolytes, accelerating his potassium loss.

Once the soda was cut off, the picture began to shift. His kidney function stabilized. Potassium levels normalized. His muscle strength slowly returned.

BA survived—but only after years of quiet, cumulative damage finally exploded into crisis. His case may sound dramatic, but the mechanisms behind it aren’t rare or mysterious. They’re the exact same biological processes triggered in people who consume soda daily, just at a slower pace.

This wasn’t a one-in-a-million condition. It was a perfect storm created by something millions of people drink every day, without giving it a second thought.

What Soda Does to the Body – A Medical Breakdown

BA’s collapse wasn’t due to some rare disease—it was the result of well-understood, entirely predictable effects of long-term soda overconsumption. Sugar and caffeine, the two primary ingredients in most sodas, work against the body in different but compounding ways. Understanding their physiological impact explains exactly why things went so wrong—and why this isn’t just about people drinking seven liters a day.

Sugar: The Engine Behind Metabolic Breakdown

Soda is one of the most concentrated sources of added sugar in the modern diet. A single 12-ounce can contains about 39 grams of sugar—nearly 10 teaspoons. Multiply that by 20 cans (roughly seven liters), and you’re looking at over 50 teaspoons of sugar per day. That’s more than double the American Heart Association’s recommended daily limit for men—and BA was doing this every day, for a decade.

This chronic sugar load overwhelms the body’s ability to regulate glucose. Blood sugar stays persistently elevated, which leads to insulin resistance—the defining feature of type 2 diabetes. Over time, the pancreas can’t keep up, and glucose floods the bloodstream unchecked. This is what landed BA in a diabetic coma, where his cells were literally starved for usable energy despite his blood being saturated with sugar.

But the damage goes far beyond diabetes. Chronically high sugar intake also:

• Raises triglycerides and promotes inflammation, both key drivers of heart disease.
  
• Promotes visceral fat accumulation, the dangerous kind that surrounds internal organs.
  
• Increases the risk of non-alcoholic fatty liver disease, as excess fructose is converted into fat by the liver.
  
• Fuels oxidative stress that damages blood vessels and contributes to hypertension and stroke risk.
  

This is not rare pathology—it’s basic metabolic science. Most people aren’t chugging seven liters a day like BA, but the same mechanisms are quietly at work in anyone who drinks soda regularly.

Caffeine: The Silent Amplifier

Caffeine is often treated as harmless or even beneficial in moderation. But in large amounts—and especially in combination with sugar—it compounds the damage in subtle but serious ways.

In BA’s case, caffeine played a major role in his hypokalemia and dehydration. Here’s how:

• Caffeine inhibits antidiuretic hormone (ADH), which normally helps the kidneys reabsorb water. Without it, the kidneys excrete water rapidly, leading to excessive urination.
  
• This diuretic effect also flushes out electrolytes, including sodium and potassium, which are critical for muscle and nerve function.
  
• Over time, this can lead to dangerously low potassium, triggering muscle weakness, irregular heart rhythms, and even rhabdomyolysis, as seen in BA.
  

Caffeine also acts as a vasoconstrictor, narrowing blood vessels and increasing blood pressure. In a person already vulnerable due to high sugar intake, this adds cardiovascular strain.

Sustained System Failure: How Soda Wears the Body Down

What happened to BA was a full-body breakdown—kidneys, muscles, cardiovascular system, nervous system—all affected. But the progression followed a logical chain:

• Sugar overload → chronic hyperglycemia → type 2 diabetes → diabetic coma
  
• Caffeine and sugar combined → polyuria (excessive urination) → electrolyte loss → hypokalemia
  
• Hypokalemia + fluid imbalance → rhabdomyolysis → kidney damage/failure
  

These aren’t theoretical risks—they are common, documented consequences of excessive soda intake. And importantly, these processes don’t require seven liters a day. Many begin at much lower levels but take years to show up in ways people can feel.

Even diet sodas aren’t off the hook. While they avoid sugar, they often still contain caffeine and use artificial sweeteners that may disrupt gut microbiota, affect glucose metabolism, and increase appetite and cravings. Some studies suggest that people who drink diet soda regularly may still face an increased risk of type 2 diabetes and metabolic dysfunction.

Bottom line: Soda consumption—even in “moderate” amounts—isn’t just about empty calories. It initiates and fuels biological processes that, over time, can lead to serious, chronic disease. BA’s case wasn’t a fluke. It was a compressed timeline of damage many people are slowly accumulating without realizing it.

Why Quitting Soda Is Harder Than It Sounds

If the health consequences of soda are so clear, why don’t more people just stop drinking it? The answer is simple: soda isn’t just a beverage—it’s a habit reinforced by biology, environment, and culture. BA’s case illustrates this perfectly. Even after collapsing, being hospitalized twice, and having his kidneys nearly shut down, he still asked his wife to bring him soda. That wasn’t a lapse in logic—it was the grip of addiction.

The Biological Hook: Sugar and Caffeine as Reinforcers

Soda pairs two substances that affect the brain’s reward system in powerful ways: sugar and caffeine.

• Sugar triggers dopamine release in the brain—the same neurochemical associated with pleasure and reward. This is the same pathway activated by substances like nicotine and alcohol. Over time, regular stimulation creates tolerance and dependence. The brain starts expecting sugar, and without it, people feel off—irritable, tired, or low.
  
• Caffeine adds another layer. It blocks adenosine, a neurotransmitter that signals fatigue, creating a temporary sense of alertness. But regular caffeine use builds tolerance, and stopping it abruptly often leads to withdrawal symptoms like headaches, fatigue, low mood, and irritability.
  

Together, sugar and caffeine form a cycle that’s hard to break: you feel tired or low, you reach for a soda, you get a temporary boost, then crash—and the pattern repeats. Over time, it becomes less about taste and more about avoiding the withdrawal.

The Environmental Triggers Are Everywhere

For BA, the habit started with unlimited free soda at work. This isn’t uncommon. Many workplaces, fast food meals, convenience stores, and vending machines make soda the default drink—cheap, accessible, and socially accepted. That kind of exposure conditions the brain to associate soda with specific settings or feelings: stress at work, boredom, lunch breaks, or even just a need for comfort.

Cultural norms and marketing further normalize soda use. Ads associate soda with happiness, friendship, and celebration. There’s nothing inherently wrong with enjoying a beverage, but when soda becomes an automatic part of daily life, it slips beneath the radar. You stop thinking about it—and that’s when it becomes dangerous.

Psychological Dependence Is Real

For many, soda is a coping mechanism. It’s a way to self-soothe, reward oneself, or simply fill an emotional gap. That’s why quitting often feels like losing more than a drink. It’s giving up a routine, a sense of control, or a little comfort in the middle of a hard day. People don’t just crave the taste—they crave the feeling that comes with it.

BA wasn’t unusual in this. Another example is Tom Bowey in the UK, nicknamed “Dr Pepper Man.” Even after recognizing that soda was harming his sleep, weight, and dental health, he couldn’t quit without relapsing. He, like many, wasn’t drinking for hydration—he was drinking for comfort.

This Isn’t About Willpower—It’s About Strategy

It’s important to stop framing soda addiction as a failure of self-control. The issue isn’t weakness—it’s wiring. Sugar and caffeine are biologically addictive, soda is omnipresent, and emotional dependence makes the habit feel deeply personal.

Breaking that cycle requires more than just good intentions. It takes planning, awareness, and often, replacement behaviors that meet the same needs in healthier ways. For most people, quitting cold turkey isn’t sustainable. A gradual, strategic approach works better—and we’ll explore that in the next section.

But the key insight here is this: quitting soda isn’t just about avoiding sugar. It’s about understanding the physical and emotional hold it has on your body and your brain. Once you recognize that, you’re not just trying to quit a drink—you’re starting to take back control.

How to Break the Habit – Practical, Medically-Sound Steps

Quitting soda isn’t just about cutting calories—it’s about rewiring behavior, stabilizing your biology, and finding healthier ways to meet the needs that soda used to fill. For many people, this isn’t a quick fix. It’s a process that involves planning, patience, and persistence. But it is possible, and more importantly, it’s necessary if you want to avoid the long-term health consequences seen in cases like BA’s.

Here’s how to approach it in a way that works with your body—not against it.

Start Small and Scale Down Strategically

Quitting cold turkey works for a few people, but for most, it leads to frustration and relapse. A gradual reduction is more realistic and sustainable.

• Track your intake for a week to understand your baseline.
  
• Set short-term goals, like cutting back by one can every few days.
  
• Plan your reductions around known triggers—if lunch or stress is when you reach for soda, prepare an alternative for those moments specifically.
  
• Use a calendar or app to track your progress and stay accountable.
  

Small wins matter. Reducing your intake by 50% is already a major step toward better health.

Replace the Ritual—Not Just the Drink

The act of drinking soda is often tied to routine: cracking a can open during lunch, sipping during work, reaching for it during stress. Simply removing soda leaves a void. The solution is to fill that void intentionally with satisfying alternatives.

Good replacements include:

• Sparkling water (unsweetened or naturally flavored)
  
• Infused water (with lemon, cucumber, mint, or berries)
  
• Herbal iced teas (like hibiscus, chamomile, peppermint)
  
• Diluted fruit juice (1 part 100% juice to 2 parts sparkling water)
  
• Unsweetened black coffee or tea (if caffeine is still desired, but monitor intake)
  

Focus on mouthfeel and satisfaction—cold, fizzy, flavorful. You’re not just hydrating; you’re replacing a sensory experience.

Ease Off the Caffeine Gradually

If your soda habit includes caffeine, quitting suddenly can cause withdrawal—headaches, fatigue, irritability, poor focus. These symptoms are common and temporary but can be intense enough to derail your progress.

Instead:

• Taper down caffeine by mixing regular and caffeine-free soda at first, then switching entirely.
  
• Gradually replace with low-caffeine drinks like green tea, then transition to herbal.
  
• Stay under 400 mg/day, the general upper limit set by the FDA, and taper over 1–2 weeks.
  

The goal isn’t immediate elimination; it’s steady reduction without triggering rebound symptoms.

Support Your Body to Stabilize Energy and Cravings

Soda cravings often spike when your blood sugar drops. To reduce those cravings, eat in a way that keeps blood sugar steady.

What helps:

• Eat regular meals and snacks every 3–4 hours.
  
• Prioritize protein, fiber, and healthy fats—they slow digestion and prevent energy crashes.
  
• Good snack options: Greek yogurt and berries, apple slices with peanut butter, boiled eggs, hummus and carrots, whole grain toast with avocado.
  

Stable energy means fewer cravings—and less reliance on soda for a quick boost.

Reframe Soda Mentally—It’s Not a Reward

Many people treat soda like a treat or coping tool. The mental shift is essential: start seeing soda for what it actually is—a highly engineered product with addictive properties and long-term health risks.

This doesn’t mean you can never have soda again. But it does mean it should no longer be the default. Think of it like dessert: okay occasionally, but not something your body benefits from on a regular basis.

Use Accountability and Social Support

Quitting any habit is easier with help. Don’t try to do this in a vacuum.

• Tell someone your plan and check in regularly.
  
• Use apps that log your drinks, track your streaks, or send reminders.
  
• Join communities (online or local) focused on healthy habits.
  
• If stress or emotional eating is involved, consider therapy, journaling, or mindfulness-based approaches.
  

Relapse isn’t failure—it’s part of the process. The key is returning to your goals without shame and continuing forward.

The Bottom Line: Consistency Over Perfection

You don’t need to be perfect. You don’t need to eliminate soda overnight. But you do need to make intentional, consistent changes. BA didn’t become sick from one can of soda—it was years of repeated, unchecked use. The good news is, that kind of damage can be stopped—and in many cases, reversed—once the cycle is broken.

Start small. Stay steady. Each step away from soda is a step toward protecting your body’s long-term function, one habit at a time.

My Personal RX on How to Protect Your Body from Excess Sugar and Its Effects

As a physician, one of the most common—and most overlooked—threats to long-term health is excessive sugar consumption. It’s not just about weight gain or cavities. High sugar intake is linked to inflammation, gut imbalance, mood swings, energy crashes, insulin resistance, and increased risk for chronic conditions like diabetes, heart disease, and even cancer. The tricky part? Sugar hides in so many “healthy” foods, from yogurts to salad dressings. But the good news is, your body can rebound quickly once you reduce sugar and give it the support it needs. With smarter choices, gut support, and the right foods, you can reclaim stable energy, clearer thinking, and better overall health—without relying on willpower alone.

1. Balance Your Blood Sugar from the Inside Out: MindBiotic supports gut health and stress resilience—two major factors that influence sugar cravings and blood sugar regulation. Its blend of probiotics, prebiotics, and Ashwagandha helps stabilize energy and reduce the spikes and crashes linked to high sugar intake.
   
2. Cook with Confidence—Without Hidden Sugars: The Mindful Meals cookbook features 100+ recipes free from refined sugar and filled with anti-inflammatory, gut-friendly ingredients. It’s the perfect tool to transition away from sweetened snacks without sacrificing taste or satisfaction.
   
3. Start Your Day with a Protein-Rich Breakfast: Skipping breakfast or grabbing something sugary sets the stage for cravings and crashes. Choose eggs, nut butter, Greek yogurt, or a protein smoothie to keep your blood sugar steady.
   
4. Read Labels—Even on “Healthy” Foods: Look out for added sugars in cereals, granola bars, sauces, and beverages. Words like “evaporated cane juice” or “brown rice syrup” still mean sugar.
   
5. Hydrate Before You Snack: Dehydration can mask itself as a craving for sweets. Try drinking a glass of water or herbal tea first—it might satisfy your body’s real need.
   
6. Eat More Fiber-Rich Foods: Fiber slows down sugar absorption, reducing blood sugar spikes. Focus on leafy greens, lentils, berries, chia seeds, and oats to stay fuller longer.
   
7. Plan Your Treats Intentionally: Instead of banning sugar entirely, enjoy a small portion of something you love once in a while—preferably with a meal to lessen the impact on blood sugar.
   
8. Use Spices to Satisfy Sweet Cravings: Cinnamon, nutmeg, vanilla, and cardamom add flavor and warmth to meals and drinks—without added sugar.
   
9. Move After Meals: A 10-15 minute walk after eating helps reduce blood sugar spikes and improves insulin sensitivity.
   
10. Sleep More to Crave Less: Sleep deprivation increases hunger and sugar cravings. Prioritize 7–9 hours of quality sleep to keep your metabolism and cravings in check.