The slump arrives on cue. Your hand already knows the way to the fridge or the machine.
How do you switch from soda to water?
Replace one daily can at a time with a cold bottle of water at the exact moment you'd normally reach for soda, and keep sparkling water around for the fizz. Go one can per week. It's slower than quitting cold turkey, and much easier to keep.
Why bother? CDC Rethink Your Drink (2026) lists a 12-ounce regular soda at 155 calories and plain water at 0, and the CDC (2026) links frequent sugary drinks with weight gain, type 2 diabetes, heart disease, tooth decay and gout. Its survey data show 63% of US adults had sugary drinks at least once a day (2010 and 2015). You are not unusual. You're just ready.
The 3 p.m. moment, played out
Instead, the bottle on your desk. It spent the night in the freezer, so it's ice-cold. You drink a third of it.
Still want fizz? Sparkling water with a splash of juice. The craving was mostly for cold, sweet-ish and a break.
Tap the bottle in Dropkin. A ripple runs through your water. That tiny reward is the one we built the app around.
Replace the moment, not just the drink.
Questions people ask when switching
Is it better to quit soda cold turkey or slowly?
Either can work. Cutting back one can at a time is easier for many people, especially if your soda has caffeine: MedlinePlus, NIH (2021) lists headaches, drowsiness, irritability and trouble concentrating when regular caffeine stops suddenly, usually easing after a couple of days.
What can I drink instead of soda?
Plain or sparkling water, unsweetened tea, and water with berries, citrus or cucumber. CDC Rethink Your Drink (2026) suggests a splash of 100% juice in sparkling water if you miss the fizz.
How many calories are in a can of soda?
CDC Rethink Your Drink (2026) lists a 12-ounce regular soda at 155 calories and a regular orange soda at 195. Plain water and unsweetened tea are 0.
Is diet soda a good middle step?
It cuts calories, but the CDC (2026) notes the long-term value of low- and no-calorie sweeteners for weight management is still uncertain. Many people use it as a bridge, not a destination.
Why do I crave soda at the same time every day?
Often it's a routine: the same slump, the same machine, the same lunch. That's why this plan replaces the moment, not just the drink.
Does Dropkin track soda?
No. Dropkin is a water tracker. It logs water from your saved bottles, so it counts what you're adding, not what you're cutting.
Honest limits
- Dropkin doesn't count soda. It tracks water from bottles you save. If you want to log every drink with calories, use a nutrition app.
- Caffeine is a separate habit. A 12-ounce cola has about 35 to 45 mg of caffeine, per MedlinePlus, NIH (2021). If headaches show up, slow the taper or keep your morning tea or coffee.
- The calculator is simple math: cans times 155 calories times 7 days, using the CDC regular-soda figure. Your brand may differ, so check the label.
This is general information, not medical advice. Talk to your clinician if you have diabetes or another condition affected by what you drink.
What helps on day one
Soda vs water swaps, side by side
Calories per 12-ounce serving, from CDC Rethink Your Drink (2026).
| Drink | Calories | Good swap for |
|---|---|---|
| Regular orange soda | 195 | Nothing. Start the taper here. |
| Regular soda | 155 | Nothing. Swap one a week. |
| Brewed sweet tea | 115 | Unsweetened iced tea |
| Sports drink | 97 | Water, unless your clinician says otherwise |
| Plain water or unsweetened tea | 0 | The goal |
The NHS (2023) also suggests sparkling water or a slice of lemon or lime if you don't love the taste of plain water, and the CDC (2026) suggests freezing water in freezer-safe bottles so it stays ice-cold.
How to switch in three steps
- Find your soda hours. Write down when each can happens for three days. Most people have one or two fixed moments.
- Swap the easiest can first. Put a cold water bottle where that can would be. Keep the other cans for now.
- One more can each week. Follow the calculator above. If a week feels rough, repeat it. There's no deadline.
Who should pick something else: if you drink soda mostly for caffeine and want to cut caffeine, a caffeine taper plan matters more than a water app. And if a clinician has told you to limit fluids, follow that first.
Play free on iPhone
Dropkin's water tracker is free: unlimited logging, saved bottles, reminders, Hydration Pace, widgets and Apple Watch. Optional Pro adds extra worlds, styles and longer history.
Play Dropkin free on iPhone · Updated November 2026
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