One drink a day? That’s all it takes to get it started.

We live in a time when people talk about healthy lifestyles all the time. Literally at every turn we are bombarded with information about what to eat, what to avoid and how to move. There is also frequent talk about the risks of smoking, eating sausages or drinking alcohol. However, there is another, much more subtle and yet widespread habit that is associated with bad effects on our health. Even if you indulge in just one drink a day.

At first glance, it may seem that a single glass of sugary lemonade or a cup of your favourite latte cannot have a significant impact on our health. “It’s not that big of a deal,” you might say. But it’s the little things like this that become part of our lives that can make a long-term difference in how our bodies feel or function. And some of the beverages we encounter on a daily basis hold not only extra energy, but also risks we don’t normally associate with them.

Sugary drinks and cancer risks

Imagine that a 600ml bottle of regular soda often contains up to 16 sugar cubes – which means you’re taking in around 1,000 unnecessary kilojoules. And while sugar itself is not a direct cause of cancer, excess sugar is known to lead to overweight and obesity. And the latter is one of the most important risk factors for breast, colon, pancreatic and other cancers.

This alone certainly suggests that the link between drinking sweetened beverages and cancer risk is very likely. Not to mention that the fructose from sodas and juices quickly and without any nutrients gets into the liver, which has to cope with the sudden amount of it somehow. This process can promote the growth of fat cells and lead to inflammatory processes in the body. And according to recent studies, high intake of fructose sugars can also increase the threat of tumors in the breast and prostate.

In addition, there is evidence that chemicals in soft drinks may also contribute to this risk.

Although scientists are still investigating these assumptions, one thing is certain: sweetened drinks are low in nutritional value and high in sugar and should be limited. Replacing sodas and juices with plain water or unsweetened teas is also key to hydrating the body and preventing many other health problems.

Other drinks to watch out for

But sodas are far from the only thing we should drink with care. Some other popular beverages also have potential risks that, while not as strongly associated with cancers in everyday consumption, should not be overlooked.

The first of these is alcohol, the negative effects of drinking large quantities of which are now widely known and proven. Recently, however, scientists have also focused on the question of whether there is a ‘safe’ amount at all. And a growing number of studies suggest that even smaller regular doses can increase the risk of various types of cancer.

Beware of drinks that are too hot, too. If you drink tea or coffee at temperatures close to boiling, you may increase your risk of developing oesophageal cancer – because prolonged exposure to high temperatures can damage the oesophageal lining and make it easier for cancer cells to form.

Some people are also worried about coffee because of a substance called acrylamide, which is produced during the roasting of coffee beans. Acrylamide is toxic in large doses (it is present in cigarette smoke, for example), but fortunately there is no evidence that the amount of acrylamide in coffee is significantly harmful to us.

To support your cancer prevention, be sure to limit both sugary and alcoholic beverages in particular. Water, unsweetened mineral water or bitter tea may seem bland, but they can help you prevent many health complications, not just cancer-related ones.