For years, diet soda was my go-to drink. It was convenient, calorie-free, and I told myself it was helping me stay lean while keeping my thirst in check. I drank it regularly—often during the day, sometimes even during or after a ride.
But about two months ago, I decided to give it up. I wasn’t expecting miracles—I just wanted to cut back on artificial sweeteners. What I didn’t expect was how quickly I noticed a boost in my cycling performance and overall energy. Let me explain.
🚱 The Hydration Myth
One of the first things I realized after quitting diet soda is how much better I felt on longer rides. That’s no coincidence.
While diet soda may seem hydrating, especially when cold and fizzy, it often contains caffeine, which acts as a diuretic. This means it can actually increase fluid loss, not reduce it. And unlike water or electrolyte drinks, it doesn’t replenish the sodium, potassium, or magnesium you lose through sweat.
Since switching to water and low-sugar electrolyte drinks, I’ve been recovering faster, and I’m not hitting the hydration wall like I used to.
⚡ Real Energy vs. Artificial Sweeteners
Diet sodas are marketed as energy-friendly because they don’t contain sugar—but that doesn’t tell the whole story.
Even without calories, artificial sweeteners like aspartame can mess with your metabolism. They may spike insulin, increase cravings, and lead to energy crashes—none of which are helpful when you're grinding out miles on a long ride.
After giving up diet soda, I noticed my energy levels became more consistent throughout the day. No more midday slumps. On the bike, I can now ride longer without that sudden drop in motivation or stamina.
🦴 Bone Health and Injury Prevention
Here’s another issue I hadn’t given enough thought to until I did some digging: bone density. Some studies link regular diet soda—especially colas that contain phosphoric acid—with decreased bone mineral density. That’s especially concerning for cyclists who rely on bone strength to handle the occasional fall or just the repetitive stress of riding.
At 69, bone health matters more than ever. Giving up diet soda felt like one small step toward keeping myself stronger and more injury-resistant as I continue to train and ride.
🚴 What I Drink Now
Since ditching diet soda, I’ve turned to a better lineup of ride-friendly beverages:
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Water – My #1 choice for hydration on and off the bike.
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Electrolyte drinks – I prefer low-sugar options that replenish what I sweat out on long rides.
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Diluted fruit juice – For a bit of flavor and a quick hit of carbs.
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Herbal tea or sparkling water – These give me that "something different" without artificial sweeteners or caffeine.
💬 Final Thoughts: It Was Worth It
I won’t pretend it was easy to give up something I’d been drinking for decades. Old habits stick. But looking back just two months later, I’m shocked at the difference. My rides are stronger. My energy is more stable. I recover faster.
If you’re a cyclist—especially a senior cyclist—looking to fine-tune your performance or just feel better on the bike, I’d encourage you to rethink that diet soda habit. For me, it turned out to be one of the most impactful decisions I’ve made for my health and my riding.
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