Trade the Next Can for a Glass of Water

Cedar Valley News
July 11, 2026
Trade the Next Can for a Glass of Water
By Aisha Khalid

The most common thing I ask my patients to change, I almost never say out loud on the first visit.

I wait because if the first thing a doctor does is take away the one small pleasure getting you through a hard day, you will not come back, and then I cannot help you with anything. So, I look at the numbers and I listen, and somewhere on the second or third visit, I gently ask what you drink.

There is usually a can. Sometimes two, sometimes six. A kind man, a tired mother, a worried teenager; never a bad person, just a thirsty one. And I want to be careful how I say the next part, because it is the truest thing I know about staying healthy, and it is also the easiest thing in the world to turn into a scolding, which helps no one.

Here is the truth, without the scolding.

If I could get every patient to change just one thing, it would not be their exercise, their willpower, or their whole diet. It would be the sugar they drink. A regular can of soda contains about 10 teaspoons of sugar. You would never sit down and eat ten teaspoons of sugar with a spoon; your body would revolt. But you can drink it in four minutes and feel nothing, because we are built to notice sweetness we chew and to miss sweetness we swallow. The sugar arrives, all of it, and none of it fills you up, and it lands on top of everything else you eat all day, every day.

I see where it goes. I see it in the slow creep of the weight, in the blood sugar climbing a few points a year until one autumn it has a name, in the liver quietly filling with fat in people who have never had a drink in their lives. Last year, the best researchers in the world put a number on it: sugary drinks are behind roughly two million new cases of diabetes and more than a million new cases of heart disease around the world every year. I would not swear to the exact figures, but I have watched enough of them walk through my door to trust the direction completely. Something like one in ten new diabetics arrives there, in part, by the can.

Now, hear the good news, because there is a great deal of it.

Of every hard thing on the list of getting healthier, this is the one giving you the most back for the least. You do not have to run. You do not have to count a single calorie or give up a single meal. You do not have to earn it. You simply stop drinking your sugar, and drink water instead, and a startling amount of the damage begins, quietly, to undo itself.

People ask me about the diet kind, and I will be honest with you. It is not the villain some make it out to be, and it is not the answer either. It skips the sugar, which is the real win. But it is not water, the science on it is unsettled, and it keeps you wed to the sweet taste and the habit you are trying to leave. It is a step across the room, not the door.

The door is water. Plain, boring, free water. And if it is the bubbles you love, sparkling water is fine; it was never the bubbles doing the harm, whatever you may have heard. It was always the sugar.

I am not going to tell you you are poisoning yourself, because you are not a sinner; you are a person with a habit and a hard day, like all of us. I am going to tell you something better.

You are holding, in the can, the most powerful thing you can hand back to your own future. Not all of it. Not today. Just the next one. Trade the next can for a glass of water, and let it be the whole of it.

Then come back and see me. I would love to watch the numbers turn around.

Cedar Valley News is free, and it comes to your inbox every morning, six days a week. If this morning’s editorial was worth your time, please forward it to someone who would value it. And if someone forwarded it to you and you’d like your own each morning, just reply with the word “subscribe.”

Cedar Valley News has a Facebook group. If you have comments and want to join the conversation, you are welcome. If you have traded your soda for water, what helped you do it? Tell us. https://bit.ly/40p8jKy

This editorial is part of the fictional Cedar Valley News series, written by Evan Swensen, Publisher, and Claude Marshall, AI Developmental Editor. While the people and town of Cedar Valley are fictional, the finding cited here, on new diabetes and heart-disease cases attributable to sugary drinks, is drawn from a 2025 study in Nature Medicine.

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