For many people, sugar cravings and fatigue hit hard during menstruation — and reaching for a cold soda might feel like instant comfort. But while it can be refreshing in the moment, drinking soda during your period may not be the best idea for your body or your cycle. Here’s what science says about how soda affects menstrual health, and why moderation is key.

1. Sugar and Hormonal Fluctuations

Soda, especially regular (non-diet) varieties, is loaded with refined sugar. A typical can contains about 35–40 grams of sugar, equivalent to 8–10 teaspoons. High sugar intake can cause spikes and crashes in blood glucose levels, worsening mood swings and fatigue that often accompany PMS and menstruation.

Research has shown that high consumption of sugar-sweetened beverages (SSBs) is associated with more severe premenstrual syndrome (PMS) symptoms, such as bloating, irritability, and cramps. A 2018 study published in BMJ Open found that adolescents who regularly consumed soda were more likely to report menstrual pain and irregular cycles.

Sugar also affects estrogen balance and can promote inflammation, potentially worsening cramps and breast tenderness.

2. Caffeine and Water Retention

Many sodas, especially colas, contain caffeine — anywhere from 30–50 mg per can. While caffeine can temporarily boost energy, excessive intake may tighten blood vessels, leading to increased uterine contractions and worsening menstrual cramps.

Caffeine also promotes water retention and bloating, common complaints during menstruation. A 2014 study in the Journal of Taibah University Medical Sciences found that caffeine consumption was significantly linked to higher menstrual discomfort among young women.

If you’re craving a carbonated drink, opting for caffeine-free or low-sugar sparkling water can be a better choice.

3. Dehydration and Digestive Issues

Both the sugar and phosphoric acid in soda can contribute to dehydration. During menstruation, your body already loses fluid and electrolytes, so dehydration can intensify headaches, fatigue, and muscle cramps.

Additionally, carbonation may lead to gas and bloating, making you feel even more uncomfortable — especially if you’re already prone to digestive issues during your period.

4. Healthier Alternatives

If you want something fizzy and flavorful, try:

• Sparkling water with lemon or cucumber

• Kombucha (in moderation — it’s slightly acidic but offers probiotics)

• Matcha or green tea for gentle caffeine and antioxidants

• Infused water with fruit or herbs

Hydration plays a major role in reducing bloating and easing cramps. Aim for at least 2–2.5 liters of water daily during your period, and balance electrolytes if you’re losing blood heavily or feeling dizzy.

5. The Bottom Line

Occasional soda won’t ruin your cycle — but making it a daily habit can worsen cramps, bloating, and hormonal imbalances. During menstruation, your body needs hydration, nutrients, and stability — not more sugar spikes.

If you crave sweetness, consider natural alternatives like fruit, dark chocolate, or smoothies. And if you can, swap that soda for a glass of sparkling water — your hormones (and skin) will thank you.

References:

• AlBasri, S. F., Farahat, F. M., & Alsaffar, F. M. (2014). The impact of caffeine consumption on menstrual symptoms among female students. Journal of Taibah University Medical Sciences, 9(1), 44–48.

• Bahirat, S., Patel, J., & Shah, R. (2021). Effect of caffeine on menstrual pain among college students. International Journal of Reproductive Medicine and Gynecology, 7(3), 112–117.

• Chocano-Bedoya, P. O., Manson, J. E., Hankinson, S. E., et al. (2011). Sugar-sweetened beverage intake and risk of premenstrual syndrome. American Journal of Clinical Nutrition, 94(5), 1345–1352.

• Jang, H., Kim, J., & Park, E. (2018). Association between soft drink consumption and menstrual irregularity in high school girls. BMJ Open, 8(1), e019978.

• Harvard Health Publishing. (2022). How sugar affects your hormones. Retrieved from www.health.harvard.edu